Transcription
Japan is the leader in the number of long-livers in the world. And there, people after seventy climb stairs as easily as at 40. This is not genetics, it is six exercises that Japanese people do every day, often without even noticing it. And Western medicine is only now beginning to understand why this works better than any pills. There, eighty-year-olds walk mountain trails, work in gardens, and live completely independently. At the same time, according to the World Health Organization, residents of Western countries begin to lose leg strength after fifty, and the loss of leg muscles triggers a chain reaction. It becomes difficult to get up from a chair, climb stairs, and the risk of falls sharply increases. And it is a fall in old age that most often becomes the point of no return to an independent [music] life. But the Japanese have found a way to prevent this. And most interestingly, their methods are completely unlike what is recommended in fitness clubs. They do not lift weights and do not run marathons. They simply live in such a way that their [music] daily actions imperceptibly strengthen precisely those muscles that are needed for a long and active life. And now I will tell you these six exercises, but let's agree right away, they [music] only work if done regularly. Trying it once is just an interesting experience, but integrating it into life is changing your future. But before we start, [music] write your name and city from where you are watching in the comments. I am very interested to know where people who consciously care about their health live. [music] The first exercise is called the Asian squat or resting squat. And here the most interesting part begins. The Japanese use a deep squat not as an exercise, but as a resting pose. Imagine, instead of flopping into an armchair, they squat down and rest like that. They read, talk, drink tea. And you know what happens? While they are resting, their quadriceps, hamstrings, [music] glutes, and entire core are working simultaneously. That is, a person is resting, but their body continues to train. It's like you're lying on the couch, and your muscles are strengthening themselves. Researchers from Tokyo University conducted an amazing observation. They compared people over seventy who had maintained the habit of resting in a deep squat with those who had not. The result surprised even the scientists. The first group showed leg strength like that of fifty-year-olds. A difference of 20 years in biological age just because of one habit. How to do it correctly? Place your feet shoulder-width apart. Slowly lower yourself down until your buttocks almost touch the floor. Ideally, your heels should be completely on the floor, not lifting. But an important point, for most Europeans over 50, due to the structure of their hip joints and shortened Achilles tendons, heels do not go down to the floor, and this is completely normal. If this is the case for you, just place a rolled-up towel or a small block under your heels. This will protect your knees from overload and allow you to maintain the correct back position. The back remains neutral. You don't need to round your lower back too much or, conversely, arch it. If you have never done this, especially if you are over 60, start with support. Hold onto a stable chair or table and hold the pose for only 20 seconds. Add 10 seconds each week. The goal is to reach 2-3 minutes without support. You will immediately understand if you are doing it correctly if you feel the work in your leg muscles, but there is no pain in your knees. If your knees hurt, it means you are either lifting your heels without support underneath them, or you are rounding your back too much. Correct this, and everything will fall into place. This exercise provides much more than just strength. Blood circulation in the legs improves because the veins and arteries are in a naturally stretched position. It aids digestion because the internal organs receive a gentle massage and trains internal discipline, the ability to calmly endure initial discomfort without giving up immediately. The most common mistakes. First – lifting heels off the floor without support underneath them. This removes almost all the benefit and overloads the knees. Second – rounding the lower back too much. Maintain slight tension in your core. [music] Imagine someone is holding you by a thread on the crown of your head. Do this three to five times a day, gradually increasing the time. In just 3 weeks, you will notice that you get up from a chair easier, and your legs stop getting so tired during the day. The second exercise looks ridiculously simple. Standing on one leg. When you stand on one leg, dozens of small stabilizer muscles around the ankle, knee, pelvis, and core are activated. It is these muscles that save you from falls when you trip or slip. The Japanese do this without even dedicating special time to it. They stand on one leg while brushing their teeth, waiting for a bus, or heating food. And here are the data that researchers obtained by observing elderly Japanese people for 10 years. [music] Those who practiced standing on one leg daily for at least a minute on each [music] side reduced their risk of hip fracture by 60%. The frequency of falls decreased by 40%, and 80% of participants noted that they felt much more confident in their daily lives. How to do it correctly? Stand next to a wall or sturdy furniture so you can hold on if necessary. Shift your weight to one leg. Slightly lift the other leg off the floor. You don't need to lift it high at all. The main work is done not by large muscles, but by small stabilizers. Start with 10-15 seconds with light support, three times on each leg. Gradually increase to one minute without support. And what's surprising is that this exercise develops not only muscles but also reflexes, creating new neural connections. The body begins to react faster in critical situations. Common mistakes. First – lifting the leg too high. This causes the pelvis to tilt. The exercise becomes more difficult, but without any sense. Second – tensing the shoulders. Shoulders should be relaxed. All the work is in the legs and core. The secret to stability is simple. Fix your gaze on one point directly in front of you and slightly tense your abs. This makes it much easier to maintain balance. Even 5 minutes a day in several sets gives a noticeable effect after a month. The third exercise comes from Japanese martial arts and is called the Horse Stance. This is one of the safest exercises for people over fifty because it is isometric. Muscles are tensed, but joints do not receive impact load, there are no dangerous sharp movements. In the horse stance, hips, pelvis, and core are actively engaged. A powerful support is formed, on which the whole body rests, and the results are impressive. A study published in the Journal of Physical Therapy Science showed that elderly people who regularly performed this stance increased their leg strength by 24% in just 12 weeks. Place your feet about one and a half times wider than your shoulders, bend your knees, and lower yourself as if sitting on an invisible chair. Feet are parallel or slightly turned outward. Back is straight, stomach slightly tucked in. Weight is evenly distributed on both legs. You should constantly feel the work in your hips. If you don't feel it, it means you haven't lowered yourself enough. If you feel pain in your knees, it means you have lowered yourself too much or your knees have gone forward past your toes. Start with 10-15 seconds for three sets a day. Gradually increase to one minute and a half minutes. Main mistakes are knees going in front of toes. This overloads the joints. Or the pelvis is held too high. Then the exercise becomes uselessly easy. There should be a burning sensation in the thigh muscles, but under no circumstances should there be pain in the knees. If you have acute problems with your knee joints, it is better to skip this exercise and replace it with another. And before we continue, don't forget to subscribe to the channel, because regular access to proven health information is what truly changes life for years to come, not one-off attempts to improve something. The fourth exercise is called mindful slow walking. This is one of the most underestimated secrets of Japanese longevity. The essence is to walk very slowly and be fully aware of each step. How the heel touches the floor, how the weight is transferred to the middle of the foot, how the toe pushes off. This is not just physical activity, it is simultaneous training of the body and attention. The Japanese often practice this in gardens, parks, turning a simple walk into active meditation. Studies among Japanese people over 65 showed that after 3 months of regular practice of slow mindful walking, circulation in the limbs improved by 50%, the frequency of falls decreased by 40%, [music] and dynamic balance, the ability to maintain stability in motion, increased by 50%. How to do it? Find a place without obstacles. For starters, even a home corridor will do. [music] Walk four to five times slower than your usual pace. Concentrate on the sequence. Heel touches the floor, weight is transferred to the middle of the foot. Push off with the toe. Breathe deeply and rhythmically. One full inhale-exhale for every three steps. 3 minutes a day is enough to start building strength, coordination, and proprioception. The internal sense of the body's position in space. >> [music] >> This is the ability that allows you not to fall in the dark and to catch your balance on uneven roads. Main mistakes are doing it automatically, without feeling the foot, or still walking too fast. What matters here is not the distance covered, but the quality of each step. If you have balance problems, start next to a wall or railing, lightly touching it with your hand. The fifth exercise is calf raises. It seems elementary, but it is incredibly powerful for the calf muscles. Many do not know that calves are called the second heart of a person, because their contraction helps push blood upwards against gravity back to the heart. In Japan, strengthening the calves is given special attention after sixty. These muscles are critically important for stability when walking, climbing stairs, and preventing falls. The Japanese do calf raises right in their daily lives, while standing in line, brushing their teeth, waiting for an elevator. How to perform: feet shoulder-width apart. Slowly rise onto your toes as high as possible. Then smoothly lower yourself back down. The entire movement should be controlled, without jerks or swaying. Start with two sets of 15 repetitions. You can use support [music] on a wall or furniture. Then increase to three sets of 20 repetitions. Maximum benefit is achieved if you hold at the top for one to two seconds. The most common mistakes are swaying and using inertia to propel yourself up. This turns the exercise into useless bobbing or doing it too quickly. Then the muscles don't have time to engage properly. When you master the basic version, you can make it more difficult by doing it on a step, so that your heels go below the level of your toes, or on one leg. This is a completely different level of load. [music] Additional bonus of this exercise: improves blood circulation in the legs, reduces the risk of swelling and varicose veins, increases comfort during long standing and walking. Do it daily. It's better to break it down into two to three short sessions throughout the day. The sixth exercise. Wall sit. [music] This is one of the safest and most effective isometric exercises for people over sixty. It heavily loads the quadriceps, [music] glutes, and core muscles, but without any impact load on the joints. In Japanese culture, it is associated with the practice of endurance, training not only the body but also the spirit through calmly holding discomfort. The ability not to give up when it becomes difficult, but at the same time to remain relaxed. [music] How to perform? Press your back against the wall. Place your feet shoulder-width apart, about 30 cm from the wall. [music] Slowly slide down until your knees are bent at approximately a 90° angle. [music] As if you are sitting on an invisible chair. Your knees should be directly above your ankles. A study among Japanese people aged 65 to 75 showed impressive results. In [music] 8 weeks of regular practice, leg muscle strength increased by an average of 14%, and the ability to climb stairs without fatigue [music] improved by 27%. Start with 15-20 seconds of holding. Three sets a day. [music] Gradually increase to one minute. The most common mistakes are holding your breath. Breathe calmly [music] and continuously, or your knees cave inward. Keep them pointing exactly where your toes are pointing. You are doing everything correctly if you feel a burning sensation in the front of your thighs, but there is no pain in your knees. To make it more challenging, you can place a small ball or a rolled-up towel between your knees and gently squeeze it during the exercise. And now, a bonus. >> [music] >> This exercise is not for the legs, but in the last 10 years it has become incredibly popular in Japan due to its amazing benefits for the entire body. It is hanging on a bar. Everything is as simple as possible. You need to hang on a horizontal bar with straight arms and just breathe. [music] But the effect is so strong, especially after fifty, that the Japanese have incorporated it into their daily practices. Three main benefits. First – spinal decompression. Intervertebral discs get a rare opportunity to expand and absorb moisture. Pressure on nerve roots decreases. Second. Grip strength. After 60 years, it inevitably decreases, and a good grip is directly related to lifespan. Scientists have found a direct correlation. The stronger the grip, the longer a person lives. Third. Shoulder mobility. With age, shoulder joints become stiff. It becomes difficult to reach high shelves or even comb your hair. Hanging gently restores range of motion. But a very important warning. If you have shoulder pain, arthritis, or shoulder impingement syndrome, you should not hang. In this case, replace it with simple arm raises while standing. Stand up straight, extend your arms overhead as high as possible, and reach up, keeping your back straight. Hold for 10-15 seconds. Repeat five times. This will provide spinal decompression without stressing the shoulders. How to hang correctly? Find a stable bar in a park, gym, or a home pull-up bar. Grip from above, hands shoulder-width apart or slightly wider. Relax your shoulders. Allow your body to hang freely. Just hang and breathe calmly. Start with 5-10 seconds. Five sets with rest in between. Gradually increase the time. The most common mistakes are raising your shoulders to your ears and keeping them tense. Here, on the contrary, it's relaxation and stretching, or holding your breath. The Japanese often do hanging in the morning right after waking up, as a posture reset for the whole day. [music] Try it. Five sets for a comfortable duration. Even if you start with 5 seconds, progress is usually fast. And one more important point. Hanging trains calmness in discomfort. This is a quality that Japanese philosophy highly values and which surprisingly transfers to everyday life. The ability not to panic when things get tough. Here they are, the six exercises plus a bonus that help Japanese people maintain strong legs and an active life even after eighty. The main thing here is not intensity, but consistency. [music] It's better to do a little every day than to exhaust yourself once a week. Thank you for being with me until the end. Take care of yourself and your loved ones.