You decide to exercise, but often end up giving up because you get out of breath or your knees hurt as soon as you start running. Especially for women around menopause, intense exercise can be a burden when dealing with weight gain and muscle loss. A form of exercise that is gaining attention as a solution to these problems is slow jogging.

The Appeal of Slow Jogging

Slow jogging is a form of exercise where you run slowly, slightly faster than walking but at a pace where you can still hold a conversation. It's relatively easy for exercise beginners to start, and it's gaining popularity as research increasingly shows its benefits for body fat management and cardiovascular health. Slow jogging burns more calories than regular walking but is less strenuous than running, making it particularly beneficial for menopausal women.

Effective for Reducing Body Fat and Managing Blood Sugar

Studies suggest that slow jogging burns more calories than walking in the same amount of time while maintaining a manageable exercise intensity. Moderate-intensity aerobic exercise is effective for reducing body fat and managing abdominal fat. Since women after menopause are prone to increased visceral fat due to decreased estrogen levels, regular aerobic exercise is essential. The American College of Sports Medicine recommends at least 150-300 minutes of moderate-intensity exercise per week for weight management.

Helps Maintain Bone Density and Muscle Mass

Women after menopause experience a rapid decrease in bone density. Research indicates an increased risk of osteoporosis in postmenopausal women, and muscle mass also tends to decline annually. Slow jogging is a weight-bearing exercise that can provide adequate stimulation to the bones, helping to maintain bone density. While activities like swimming or cycling offer less mechanical stress on the bones, walking and jogging are more effective in this regard.

Points to Consider When Starting Slow Jogging

The key to slow jogging is not the speed but the intensity. It's important to maintain a pace where you can converse with someone next to you. Typically, walking is around 4-6 km/h, and slow jogging is slightly faster than that. If you find yourself out of breath or unable to speak comfortably, it's best to slow down.

• It's recommended to take shorter strides and land softly with your midfoot or forefoot.
• Beginners should start with about 10-15 minutes and gradually increase to over 30 minutes.
• Ideally, aim for consistency by practicing 3-5 times per week.

However, individuals with severe knee arthritis, plantar fasciitis, severe obesity, or cardiovascular disease should adjust their exercise intensity. If you experience chest pain, severe shortness of breath, or dizziness during exercise, stop immediately. Experts emphasize that the most crucial aspect is not running fast, but finding a pace that you can sustain for a longer duration.