This 90-year-old Japanese woman has found the 4 daily exercises that slow down aging and lose weight
At 90 years old, Mika Takishima is the oldest coach in the world. Her method to slow down aging has even been endorsed by Harvard University. You only have to see this Japanese woman overflowing with energy and happiness to be convinced that her method, the Takimika method, works. The most surprising thing is when you find out — through her new book: The Takimina Method (Kitsune Books, 2023) — that Mika started practicing sports at the age of 75 and debuted as a fitness instructor at the age of 87. What does she do for have a body like that? We reveal to you the 4 basic exercises that she practices daily.
WHAT IS THE JAPANESE METHOD TO LOSE WEIGHT AND GAIN ENERGY?
Mika, a housewife and shop assistant in Ginza all her life, says that before becoming a mass phenomenon in Japan, she fell in love with yoga and fitness. According to what she says in her book, her exercises can be practiced by anyone, regardless of their physical condition or age. The secret is in regularity. Takimika gymnastics, the splendor of our strength occurs at the age of 20. From that moment on our strength and muscle mass decreases by 1% each year. At 70 we have half as many as at 20, that is, we present sarcopenia.
4 DAILY EXERCISES TO AGING WITH ENERGY (MADE IN JAPAN)
The fashionable Japanese woman proposes exercises to strengthen the muscles of the lower part of the body. They are easy and can be practiced anywhere.
Balance squat. What area do you work? Legs. How to practice it? Spread your legs and lower your hips until your knees form a 90-degree angle. From this position and keeping your back straight, alternately lift each of the legs and keep them in the air for a few seconds. Do it 10 times.
Dragon-fly. What area do you work? Arms and back. How to practice it? Place your legs shoulder-width apart and bend your trunk forward until it is parallel to the ground. Without twisting your back and contracting your abdomen, extend your arms downward and raise them to the sides until they are aligned with your shoulders. Repeat 10 times.
Reverence. What area do you work? Arms and abdomen. How to practice it? Get on all fours (quadriped), with your knees and palms resting shoulder-width apart on the floor. Bend your elbows at a 90-degree angle and slowly lower your upper body to the floor. Hold and lift. Repeat 10 times.
Knees to chest. What area do you work? Abdomen. How to practice it? Lie face up. Bend your knees with your feet resting on the floor with the width of your hips. Place your hands under your buttocks. Raise your head gently. Gently bring your knees toward your chest. Hold and return to the initial pose. Repeat 10 times.
THE DAILY ROUTINE OF THE 90-YEAR-OLD JAPANESE WOMAN: WALKING
Furthermore, as he told Nipon.com, Takishima’s daily routine is very active. These are some of his essential practices:
He walks and runs daily: “I leave the house at 4, walk four kilometers and run another three. I end up walking a kilometer backwards. I do it every day, unless it rains. Two hours fly by,” she explains herself.
She has for breakfast “roasted horse mackerel or salmon, natt (fermented soybeans), eggs, tofu, kimchi (fermented cabbage) and nukazuke (rice bran pickles). Of natt, two servings, without fail.”
She does household chores — cleaning and laundry — daily. Additionally, when she watches television, she contracts her abdomen and keeps her back straight. At home she always walks on the balls of her feet.
