why does someone look younger at the same age?
aging is an inevitable fact of life. everyone ages. but something strange happens. some people who were born in the same year still look energetic and young, while others look worn out and droopy. where does this difference come from?
in Japan, there"s a rejuvenating habit that"s become very popular among middle-aged people. it"s a five-minute daily exercise routine. it doesn"t require complicated movements or expensive equipment. you can start today in your living room. the key is to be consistent, not fancy.
the hidden relationship between muscle and aging
the first key to slowing down the aging clock is muscle. while many people think of strength training as a way to lose weight or look good, it"s actually an important component of longevity.
muscles are sugar stores
muscles are the most sugar-consuming tissue in the body. they act as a storehouse for the body to absorb sugar and store it as energy. when we lose muscle mass, this depot becomes smaller. this causes the unabsorbed sugar to accumulate in the blood, which leads to an increase in blood sugar. this is why exercising to lower blood sugar is so important.
when you don"t move, muscle activity decreases, and the blood vessels that surround your muscles stiffen. poor blood flow reduces the supply of oxygen and nutrients throughout the body. muscle aging isn"t just a matter of losing strength, it"s a decline in overall health.
aging starts with the legs
in Japan, there is a saying that aging starts with the legs. in fact, leg muscles are the ones that decrease the fastest as we age. if you don"t exercise your leg muscles consistently, your ability to walk will decrease, and eventually, you"ll find it difficult to carry out your daily activities. if you want to avoid a nursing home bed, you should start building up your muscle pension now.
five-minute workout routines popularized in Japan
exercise is a bit like finance. the earlier you start, the longer your health will last, just like compound interest. if you've been putting off exercising because you're overwhelmed with work and family responsibilities, try investing just five minutes a day.
japanese pharmacist Masatoshi Kato has proposed a midlife health routine. it"s a gymnastics routine that"s easy for anyone to follow, yet it"s a great strength training workout. the sequence is as follows
superman pose for 1 minute, plank for 1 minute, squat for 1 minute, jump rope for 1 minute, rest for 1 minute. a total of five minutes.
working the large muscles of the legs and buttocks is especially effective for controlling blood sugar. the key is to do it every day, preferably before meals, even if it"s for a short time. if you don"t want to start with a full minute, you can start with five seconds. we recommend increasing it by one second each day, or by 10 seconds each week.
eat protein
don"t forget the importance of consuming protein, which is the building block of muscle. preferably, you should include animal proteins such as meat, eggs, or fish in every meal. for meals that lack protein, such as ramen noodles or sandwiches, try adding a fried or boiled egg. small habits make a big difference.
an anti-aging diet for your 60s
your 60s is a turning point when your carbohydrate metabolism changes. oxygen is essential for survival, but excessive production of free radicals in the body contributes to various diseases and aging. the problem is that as we age, our antioxidant capacity diminishes and we don"t eliminate free radicals as effectively as we did when we were younger.
the power of green smoothies
one of the ways to reduce free radicals is to consume antioxidant-rich green vegetables. this is why green smoothies have gained a lot of attention. the recipe is simple. just blend half an apple, 20 grams of spinach or kale, 60 cc of soy or milk, 60 cc of water, and 10 grams of honey in a blender. eating whole vegetables or fruits is great, but smoothies break down the cell walls and allow for better absorption of nutrients.
colorful with rainbow salads
another anti-aging diet that we recommend is the rainbow salad. this salad consists of seven different colors of vegetables: broccoli, squash, cauliflower, red bell peppers, grapes, shiitake mushrooms, and black sesame seeds. summer vegetables, in particular, are a great source of antioxidants because they grow under strong UV rays. there"s no better friend for your health in your 60s than colorful vegetables.
the real secret to good health is not to overdo it
however, there"s a word of caution. being overly conscious of the rate at which you"re aging, restricting your diet or overdoing it with expensive nutritional products can be detrimental to your health. japanese medical experts advise this. health advice that says you can"t do this, you can"t do that, you can"t do this, you can"t do that, etc. anxiety can be more harmful to your health.
the key to anti-aging exercise and an anti-aging lifestyle is not perfection, but enjoyment and consistency. don"t be too impatient and do what you can today.
frequently asked questions
does five minutes of exercise a day really work?
even a short amount of time every day has a clear effect on maintaining muscle mass and controlling blood sugar. it's not the length of time that matters, but the habit of doing it every day. starting with five minutes and gradually increasing it is a sustainable approach.
which exercises are best for anti-aging?
exercises that work large muscles like legs and buttocks, like squats, are effective. moving your large muscles increases sugar consumption and helps regulate blood sugar. planks are also great for strengthening your core muscles.
how much protein should I eat per day?
it's generally recommended to eat at least 1 gram of protein per kilogram of body weight. it's a good idea to include one of eggs, meat, or fish with every meal - a lack of protein can lead to muscle loss.
when should I drink a green smoothie?
you can drink it as a breakfast replacement or as a snack between meals. Drinking it on an empty stomach will increase nutrient absorption, but if you have a weak stomach, you can drink it after a light meal.
can I do this routine if I'm not in my 60s?
absolutely. the sooner you start preventing aging, the better. Starting in your 30s and 40s with strength training and an antioxidant diet will help you live a longer, healthier life.
wrapping up
the key to slowing down the aging process is to exercise five minutes a day, every day. it's the small things you can do today that will make a difference in 10 years.
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