Sunday, January 26, 2014


Another write up by Junji Takano, a Japanese health researcher.

As seen in the photos above, simply do up and down steps for about 10 minutes, 3 times a day, for beginners.

With this step exercise, 50 volunteers suffering from metabolic syndrome lost about 2.5 kilograms (5.5 lbs.) of weight and reduced waist size of 5 cm (2 inches) less, in just less than two months.

Apart from that, visceral fats reduced 18%. Isn't that great?

This simple exercise may eliminate the use of cane by elderly people, because it will make your bone structure strong, and may also get rid of lower back pain.

Remember, don't rush! If you are just starting, begin from a very slow motion. You can gradually increase the speed of your up and down step until you can do around 80 times per minute. Probably, 10 minutes per session and 23 times a day.

However, it does not mean that you have to do it 80 times per minute. It will also depend on your age and physical condition.


Wish to share with you a write up on SLOW JOGGING by Junji Takano, a Japanese health researcher. 
Slow jogging means jogging at the speed of walking. It seems like walking but don't walk. Just run slowly without using thigh muscles. 
Jogging consumes about twice more energy than walking. It means that if you jog slowly for 20 minutes a day, you can burn as much as 6 kilograms or 13 pounds of fats. Jog for 45 kilometers or 3 miles per hour.

A good rule of thumb for the speed of jogging is that you should be able to talk to each other while jogging.

Scientific analysis shows that slow jogging increases capillary blood vessels around the interior muscles.

The increased size and vascularisation of blood vessels would result in more oxygen and blood that are provided to the muscles. 

This means that you will be more capable of running in longer duration. 

Slow jogging can also burn sugar and fat efficiently.

Slow jogging reduces stress, so you won't get angry easily. Less stress improves brain functions. In fact, brain analysis shows that functions of the brain as well as its size are growing dramatically in less stressful environment.

Yes, slow jogging can help prevent diseases of elderly people such as Alzheimer's disease, dementia, and of course, it helps increase the learning capability of young generations.

Tips for Slow Jogging
· Square up.

· Slightly bend your head forward.

· Just press your foot forward.

· Smile and chat while jogging.
· Jog for about 10 minutes 3 times a day, or 30 minutes per  day.