Slow jogging gains global traction as a low-intensity fitness alternative

Japanese scientist Hiroaki Tanaka introduced the concept of “niko-niko pace,” a gentle jogging speed that allows participants to maintain a smile and hold a conversation. The approach first caught on in South Korea before spreading through social media to a global audience. While specific research on the method is limited, extensive studies confirm that low- to moderate-intensity aerobic exercise benefits cardiovascular fitness, blood pressure, and metabolic health.

For individuals who rarely exercise, transitioning from inactivity to regular slow jogging can yield significant health gains and reduce risks of heart disease and diabetes. The activity’s low barrier to entry and its social dimension—often practiced in groups—also enhance adherence and mental health. Even seasoned athletes may use slow jogging as a “zone 2” workout to build an aerobic base without the strain of high-intensity training.