When you think of jogging, you might imagine sweaty, exhausting runs that leave you breathless. But what if jogging could feel completely different — light, easy, and enjoyable?
Welcome to smile jogging — a simple, gentle form of slow jogging that anyone can practice, regardless of age or fitness level. Just 10 minutes a day can help improve your health, lift your mood, and contribute to Sustainable Development Goal 3: Good Health and Well-Being.
What is Smile Jogging?
- Smile jogging means running at a pace so slow and comfortable that you can keep smiling throughout.
- You jog at about 4–6 km/h (2.5–3.7 mph) — often slower than a brisk walk.
- Developed by Dr. Hiroaki Tanaka in Japan, it’s also known as “niko niko jogging” — literally, “smile jogging.”
Why It Matters
- Physical inactivity causes over 5 million preventable deaths worldwide each year (Source: WHO).
- The WHO reports that 1 in 4 adults globally aren’t active enough (Source: WHO).
- Widespread inactivity: In 2022, nearly 31% of adults (about 1.8 billion people) globally did not meet WHO’s recommended levels of physical activity—an increase of 5 percentage points since 2010 (Source: WHO)
- High economic burden: Without action, 500 million new cases of chronic illness will occur between 2020 and 2030 solely due to inactivity, costing healthcare systems an estimated US $300 billion (Source: WHO).
- Smile jogging removes the intimidation of exercise, making it easy for people who struggle with joint pain, obesity, age-related limitations, or lack of motivation to stay active.
The Tiny Action: The 10-Minute Smile Jogging Challenge
Here’s how to start:
- Find a safe route: A park path, sidewalk, or even an indoor track.
- Jog at your smiling pace: You should be able to comfortably hold a conversation while jogging.
- Commit to 10 minutes: No pressure to go longer. The goal is consistency, not distance.
- Repeat 3–5 times a week: Build the habit gently.
Important: Check Before You Begin
- Consult your physician if you have chronic health conditions, joint problems, heart concerns, or are new to exercise.
- Listen to your body: If you experience dizziness, pain, or discomfort, stop and consult a medical professional.
- Ease into it: If needed, start with brisk walking, then slowly transition to smile jogging.
Why Smile Jogging Works
- Gentle on joints: The soft, mid-foot landing reduces impact on knees and hips.
- Highly sustainable: Easy to maintain long-term because it’s enjoyable, not exhausting.
- Boosts physical and mental health: Improves cardiovascular fitness, reduces blood pressure, and releases endorphins that elevate mood.
How It Supports SDG 3: Good Health and Well-Being
SDG 3 calls for reducing deaths from non-communicable diseases like heart disease, diabetes, and obesity — much of which is preventable through regular, simple physical activity. Smile jogging directly contributes to these goals by making exercise accessible for all (Source: UN SDG 3).
Bottom Line
No competition. No pain. No pressure. Just you, your shoes, and a smile.
Join the 10-Minute Smile Jogging Challenge. Because slow, happy steps lead to a healthier you—and a healthier world.