In this article are relieved the Japanese secrets for lazy individuals to live longer, healthy and fit life.
If you are too busy or short of budget to invest in a personal trainer or a gym, maintaining an active lifestyle as you age may seem too daunting.
But fortunately, staying healthy and fit is achievable as you age despite being busy and without pinching your pocket.
Japanese People’s Secrets To Live Longer
For example, Japan has a high population of centenarians. A study by Japanese research firm Rakuten Insight found that over half of individuals aged between 20 to 60 in Japan reveals they engage in minimal exercise.
Another survey reveals that Japanese people walk an average of 6,500 steps every day, markedly surpassing the global average.
Walking, a simple yet significantly effective activity, considerably decreases the risk of serious illnesses and mortality. This advice is endorsed by numerous articles as a potent healthy habit and is recognized by health organizations globally.
Walking is a kind of exercise that offers excellent health benefits and can fit into one’s routine with the least effort. So much so one can enjoy it during work breaks, outdoors at sunset, or amidst nature, accompanied by relaxing music or with a close buddy.
On the other hand, there are more intense activities. But they are so strenuous and daunting that individuals will likely abandon and quit them prematurely.
Studies show that people are more likely to stick to workout routines that are less strenuous, increasing the heart rate by 60 to 70 percent. These routines, done four times a week for 45 minutes each, offer substantial health benefits. Typical examples are brisk walking, jogging, swimming, cycling, and dancing. The fitness experts call this level of intensity a “casual pace” – an exertion level allowing for conversation without breathlessness.
For individuals looking for higher-intensity challenges, sustainability becomes critical. Experts suggest it can be achieved by keeping workouts concise, no more than 10 minutes, yet fierce enough to raise the heart rate to 80 to 90 percent of its maximum. Such routines include high-speed running, CrossFit, or the trending high-intensity interval training. This HIIT approach combines quick “sprints” with brief rest periods within a compact timeframe.
Body Weight Exercises Instead of Using Weights and Equipment
Remember that we will likely lose muscle mass up to 8 percent every decade after age 30. This decline becomes more pronounced after 60, increasing the risks of injuries, chronic pain, and bone fractures.
The good news is that incorporating exercise as a regular part of your routine can restore the lost muscle mass over time. The most reliable way to achieve this is through exercises involving body weight rather than extensive use of fitness equipment and weights, which cause unnatural movements and expose you to higher risks of chronic pain and injuries.
Common examples of such suggested exercises are push-ups, chin-ups, pull-ups, squats, and resistance band workouts. As per a Harvard University article, people over sixty who engaged in this type of training achieved an average increase of fifteen percent in muscle mass within ten months. In addition, such exercises also strengthen core muscles and help promote joint flexibility necessary for everyday activities. Another plus point is they can be done anytime and anywhere without going to a gym and paying hefty membership fees.
Infusing Surprise for Greater Motivation
It’s important to realize the likelihood of occasional disruptions. Following the same routine for an extended period lacks motivation and results in boredom. Therefore, it’s essential to occasionally seek out ways to instill novelty and excitement into your fitness routine. What does this mean? You can infuse “emotion” into your regime by:
(i) Going on hiking or other adventure
(ii) Joining a Jumba dance class
(iii) Indulging in unexpected hobbies like mountain climbing or surfing.
You don’t have to aim to master the activity. It’s all about adding liveliness and heightening motivation in your fitness journey.
A study done three years ago by researchers from the United States and Spain revealed that self-imposed challenges and new experiences lead to enhanced motivation for exercise.
Changing Your Self-Talk
If you constantly believe you cannot embrace physical activity, habitually label yourself as “lazy,” inculcate the notion that you’re too tired, or keep telling yourself that you are busy to follow healthy habits. In that case, these narratives will obstruct your efforts to transform. To succeed, you need to eliminate the subconscious beliefs. Visualize the joy from engaging in at least some of the above activities and the pleasure of developing healthy habits. It’s not only about capability; it’s about practicing and enjoying the change.
There are many research studies to add force to the above point of view. They have revealed people engaged in active lifestyles achieved improvements across diverse dimensions of life—beyond physical health alone. These people experience reduced anxiety and stress levels, enhanced sleep quality, and elevated energy levels, encouraging their determination to achieve various non-sports-related goals.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, ” Age is just a number!”