Japan, universally recognized for its population’s longevity and astonishingly low obesity rates, often leaves foreigners exclaiming: “You can hardly spot anyone overweight on the streets of Japan!” Interestingly, Japanese people don’t have a strong penchant for exercise or physical fitness routines.
According to one survey, Japan ranks 11th among countries with the least love of exercise. In contrast, the United States comes out on top when discussing countries that love to exercise, with over 40 percent of its population engaging enthusiastically in physical activities. One can’t help but wonder — how do the Japanese achieve longevity and maintain such slim figures without a particular fondness for vigorous exercise? The answer lies within their distinctive daily lifestyle, especially their eating habits.
A culinary lifestyle contributing to fitness and longevity
1. Low-calorie diet rich in variety
Japanese cuisine is primarily made up of light, low-calorie foods. Daily cooking rarely involves the use of greasy or spicy seasonings. As Takahiko Shijo, the fourth-generation successor of Shijo-ryu cooking, emphasizes in his book, Japanese Cooking Practice: “The deliciousness of Japanese cuisine should not overpower the natural taste of the ingredients.”
Emphasizing “freshness above all,” Japanese households tend to purchase plenty of fish, vegetables, and fruits, while high-calorie processed foods like red meat, candy, and cookies are bought less frequently.
The Japanese Ministry of Health, Labor, and Welfare has been promoting the consumption of 30 different ingredients daily since its 1985 Guide to Healthy Eating and Living. This “30 ingredients” concept is now widespread, giving rise to a typical Japanese meal pattern that includes cooked fish, sashimi, or grilled fish, coupled with cold tofu, and boiled vegetables. Accompaniments usually include rice, miso soup, pickles, and a side dish. Their cuisine is also rich in seaweed vegetables like shiso and nori, which are abundant in various nutrients and proteins, and have minimal fat content.
2. Small portions, 80 percent full philosophy
Kaiseki cuisine, a traditional Japanese culinary practice, favors serving small portions in petite dishes. Even condiments and sauces are portioned out individually. While the variety of food types is broad, the quantity of each dish is limited, promoting a feeling of satiety without overindulgence. Over time, this practice encourages eating less. The people also follow the “Hara Hachi Bu” principle — eating until 80 percent full. They use aesthetically pleasing tableware, eat slowly, and typically stop eating when they feel 80 percent satiated.
3. Importance of breakfast, less eating out
Breakfast, considered the least fattening meal, is given utmost importance in Japanese culture. Women often prepare a nutritious, plentiful breakfast for their families daily. Kids are encouraged to have breakfast before leaving home and usually carry homemade bento boxes for lunch. Office workers and students often opt for nutritious public lunches provided by the government, designed by professional nutritionists, ensuring a certain level of quality assurance.
The travel habits that make a difference
Walking or cycling is a preference among the Japanese, and Japan ranks high globally in terms of the average number of bicycles per 100 people. Walking, although time-consuming, is seen as an economical and convenient form of transport. Taxis, perceived as a luxury due to high costs, are usually avoided unless absolutely necessary. Children generally walk to school, and university students rarely drive.
Bicycles, considered a primary mode of transportation, are widely prevalent due to the strategic community designs in Japan, where essential facilities are conveniently located within short distances. Residential neighborhoods often have schools, supermarkets, and other necessary amenities within a 2-km radius, encouraging residents to pedal rather than drive. Besides, cycling or walking to stations is common due to the efficiency and wide coverage of the public transportation system. This “bicycle culture” contributes significantly to the daily physical activity of the population.
Regular health check-ups and preventative measures
Japan’s healthcare system advocates preventative care and regular health check-ups to mitigate health problems before they become serious. Government-led initiatives like the annual “Health and Fitness Day” have been put in place to promote physical activity and sports. The Japanese health insurance system also covers a thorough annual health check-up, which helps detect early signs of lifestyle diseases like diabetes and high blood pressure, allowing for prompt and effective treatment. The government’s active role in encouraging a proactive health attitude contributes significantly to the population’s overall longevity and fitness.
Social connection and mental health
Japanese prioritize social connections and mental well-being as part of their overall health strategy. The concept of “ikigai,” a sense of purpose in life, often leads to a long life. Regular social activities, community interactions, and maintaining a robust social network are common and are seen as vital factors contributing to happiness and longevity. Further, Japanese society places great importance on maintaining mental health, and mental wellness practices like mindfulness and meditation are widely practiced.
In conclusion, Japanese longevity and fitness can’t be attributed to a single factor but are rather the results of a complex, interwoven lifestyle that emphasizes a healthy diet, regular physical activity, preventative healthcare, social connections, and mental wellness. Despite the lack of vigorous exercise routines, the people manage to achieve fitness through an intricate combination of these factors embedded in their daily life. This unique lifestyle might be a valuable reference for people worldwide aiming to achieve a healthier and longer life.
Translated by Ceci
