In a world where people are always chasing wellness trends and fitness routines, there is one country that has mastered the art of living healthy and happy. Okinawa Island in Japan, one of the world’s few blue zones, has about 68 people out of 1000 living over a hundred, which is significantly higher than the world average. Okinawa is not a one-off case ; in fact, Japan ranks among the top few countries with an average life expectancy of 84.5 years as per the WHO.
When it comes to healthy living, there must be something that the Japanese have been doing right. The answer may be in centuries-old Japanese practices that people still practice today to live a long and happy life. Despite being a hub for modern technology, Japanese culture is rooted in age-old tradition. Join us as we delve deep into the lifestyle practices of Japanese people and why they should adopt them.
Healthy Japanese Practices To Adopt in Life
1- Hara hachi bu: The 80% Rule
The Okinawan concept known as “Hara Hachi Bu” is one of the most well-known Japanese eating customs. It promotes eating until you are roughly 80% full as opposed to fully satisfied. This seemingly “basic” approach has the support of both contemporary science and traditional wisdom. The goal is to prevent overindulging and allow your body to acclimatize to satiety. By encouraging a healthier body weight and preventing overeating, this mindful eating technique lowers the risk of obesity, heart disease, type 2 diabetes, and other chronic illnesses.
2- Shrin Yoku: Nature Bathing
Developed in the 1980s, as a form of preventive healthcare measure, Shirin Yoku might be new, but the benefits it offers are based on thousands of years old wisdom. The term ‘Shirin Yoku’, coined in the Japanese health ministry, means forest or nature bathing. The practice requires you to spend some time in the lap of nature, away from the hustle-bustle of modern life. It is more than just taking a stroll in the green; the practice is about completely immersing yourself in the surrounding nature, listening to the sound of the river, feeling the fresh breeze on your face, and smelling the earthy scents of the forest. This practice helps keep stress at bay by reducing cortisol levels and promotes better immunity.
3- Ikigai- Finding Purpose
Whenever you want to achieve something significant, the ‘why’ is just as important as ‘how’. Ikigai refers to finding meaning or purpose in something that drives you to get out of bed every day. While at first this may sound like a complicated philosophical question, it is not. Ikigai can be found in the simplest of things that drive you and give you joy. It is about finding a balance between what you’re good at, what the world needs, and what you can be paid for. A study conducted on older Japanese people practicing Ikigai found that it not only lowers the risk of dementia by 36% but also reduces the chances of developing a functional disability by 30%. The beauty of Ikigai lies in evolving with life; your purpose at 40 might be different from when you turn 60.
4-Inemuri: The Nap Culture
Japan has a socially accepted culture of taking small power naps in public places or even at work without shame or judgment. It is not about being lazy but listening to your body’s rhythm and giving it rest when it needs to. In Japan, Inemuri is not seen as someone slacking off from work but as a sign of someone working hard enough. These naps not only help reduce stress and reset focus, but they can also help with dealing with fatigue and improve short-term memory.
5- Kaizen: Power of Small Steps
A journey of a thousand miles begins with one step; Kaizen practice is Japan’s version of slow & steady wins the race. Kaizen emphasizes the importance of consistent small steps over massive overnight transformation, which can not be sustained in the long term. Kaizen is all about the cycle of continuous improvements through tiny changes that do not overwhelm. If you want to adopt a healthy lifestyle and fitness routine, Kaizen is very important. You can not turn your life around overnight, but small and consistent steps help create a ripple effect that is far more impactful in the long run.
Final Thoughts
Instead of offering “quick-fix” methods, Japanese practices rooted in their culture promotes elegantly simple, scientifically supported practices that improve your life from dawn to dusk. It often begins with the way we live, eat, move, and sleep. By implementing these ideas into your daily routine, you can make minor but long-lasting improvements in your sleep, digestion, stress levels, and resilience. Wellness is not a destination; it is a way of life. And occasionally, the most basic habits are the ones that actually improve our inner wellness.
FAQs
-What is the secret behind Japan’s long life expectancy?
Japan’s long life expectancy is linked to a nutritious diet, strong social ties, frequent exercise, and cultural customs like Ikigai and Hara Hachi Bu that help people stay fit mentally and physically.
-How does Shinrin-Yoku benefit your health?
Shinrin-Yoku, or forest bathing, can help reduce stress, boost mood, and enhance immunity by mindfully immersing yourself in nature.
-Can following Hara Hachi Bu help with weight management?
Yes, Hara Hachi Bu encourages you to eat only until 80% full, helping prevent overeating and supporting healthy digestion and weight control.
-What is Ikigai, and how does it improve well-being?
Ikigai means finding purpose in life. Research links it to reduced risk of depression, cardiovascular disease, and early mortality.
-Are these Japanese habits easy to adopt outside Japan?
Yes, these habits are simple lifestyle changes like walking in nature, eating mindfully, and staying socially connected that anyone can try anywhere.
-What lifestyle habits contribute to Japan’s high life expectancy?
A balanced diet, daily physical activity, strong community ties, and mindful practices like Ikigai and Hara Hachi Bu all play a role in supporting long, healthy lives in Japan
(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)
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Reference-
1-World Health Organization. Japan: WHO statistical profile [Internet]. Geneva: World Health Organization; 2024 [cited 2025 Jun 10]. Available from: https://data.who.int/countries/392
2-Fukkoshi Y, Akamatsu R, Shimpo M. The relationship of eating until 80% full with types and energy values of food consumed. Appetite. 2015 Apr;87:126–31. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1471015315000215
3-Arai A, Saito E, Takashi M. Ikigai and subsequent health and wellbeing among older adults in Japan: a scoping review. Jpn Psychol Res. 2022 Mar;64(2):97–110. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8814687/