Reference; https://mbp-japan.com/jijico/articles/32363/
Modified and translated by CFJA
Japan is well-known around the world as a country with remarkable longevity.
Here, we introduce an article by Dr. Seino, written based on Japanese data and our clinical experiences.
Those who surpass the age of 95 are highly likely to live beyond 100.
As of November 1, 2024, the oldest person in Japan is a 110-year-old man (born in 1914) and a 116-year-old woman (born in 1908). There are 95,119 people over the age of 100 in Japan, consisting of 11,161 men and 83,958 women. It may not be long before we commonly hear phrases like “being in your 90s is still young”.
While those over 90 are often thought to be inherently robust, our interactions with patients reveal a consistent pattern: they all make deliberate efforts to maintain their health. Among their top priorities are:
1. Diet
2. Sleep
3. Rest
4. Exercise
5. Social (and living) environment
Despite the natural decline in physical abilities, memory, and cognitive functions that comes with age, these individuals tend to approach these changes with acceptance and adaptability.
According to the 2023 Simplified Life Table from the Ministry of Health, Labour and Welfare, there are two main metrics used to analyze longevity:
1. Life Expectancy: It’s well known that women live longer than men. While life expectancy is increasing worldwide, and many countries are now on par with Japan, as of May 2024, no country reports men outliving women on average.
2. Average Remaining Life Expectancy: This measures how many more years a person is likely to live once they reach a specific age. At age 90, the average remaining life expectancy is:
• Men: 4.22 years
• Women: 5.53 years
In other words, men who reach 90 are expected to live to about 94.22 years, and women to about 95.53 years. However, this remaining life expectancy can vary depending on whether individuals are still mobile or require assistance with daily activities.
From my personal observations, individuals who lose independence around 92–93 years old often align with the standard life expectancy statistics. In these cases, the period from needing care to fulfilling their natural lifespan is typically 2–3 years.
Notably, the year-on-year increase in average remaining life expectancy reflects advancements in caregiving facilities and techniques. Based on personal impressions, individuals who can maintain independent living until around age 95 are highly likely to reach 100 or beyond.
Is walking the essential exercise for people in their 90s? What kind of strength training is needed to support walking?
Reaching your 90s without ever having experienced illness would be astonishing. Such individuals are true life mentors. If we were to create a book titled “We Asked 100 Centenarians About Their Lives,” it could become a national guidebook for learning the secrets to a healthy life.
While many factors contribute to maintaining health, preventing the decline of one’s range of activity is crucial. Muscle strength is essential for leading an independent daily life. The muscles needed for walking are primarily those in the soles of the feet and the calves. Based on my clinical experience of over 40 years, I propose the following guidelines for the amount of exercise required for elderly individuals, categorized by age group:
Age Group Days per Week Duration per Day
Late 60s 3 days 50 minutes to 1 hour
Early 70s 4 days Around 40 minutes
Late 70s 5 days Around 30 minutes
80s 6 days Around 20 minutes
90s 7 days Around 15 minutes
These are the minimum total exercise durations necessary to prevent muscle deterioration. Continuous exercise is not required for any age group—these are simply daily total exercise targets. If possible, exercising beyond these recommendations is even better.
For those in their 90s, performing 15 minutes of exercise consecutively is not necessary. Breaking it into intervals, such as 5 minutes in the morning, 5 minutes at midday, and 5 minutes in the evening, is perfectly fine. Walking for 15 minutes daily helps prevent muscle decline in the soles of the feet (plantar muscles) and the calves (gastrocnemius and soleus muscles).
People in their 90s tend to experience a decline in muscle strength, which results in slower walking speeds and reduced stamina for covering long distances. Consequently, it becomes increasingly challenging for them to reach their intended destinations.
When the range of physical activity decreases, it often follows this progression:
1.Difficulty in going to the toilet.
2.Wearing diapers due to being unable to reach the toilet in time.
3.Becoming more inactive as reliance on diapers increases.
4.Muscle strength deteriorates further due to inactivity.
5.Loss of mobility leads to being bedridden.
To prevent this, it is crucial to maintain the strength of the plantar muscles (soles of the feet) and the calf muscles (gastrocnemius and soleus).
“On-the-spot walking” is an effective way to improve these muscles. Here’s how to perform it:
1.Stand upright. If you cannot stand straight, hold onto the back of a chair or a sturdy object.
2.Look straight ahead and stretch your back as much as possible.
3.Without lifting your toes, raise your right heel as high as you can.
4.Lower your right heel while raising your left heel in the same manner.
5.Repeat steps 3 and 4 alternately.
If standing is difficult, this exercise can also be done while sitting in a chair.
For those who are not used to exercising, even three repetitions can feel exhausting. Start by doing this three times per session, three times a day, for about a week. Once it becomes more manageable after the first week, increase the frequency to three sessions (morning, noon, and evening), with three repetitions each session. Incorporating this exercise as a routine before meals is recommended.
As your stamina improves, gradually increase the number of repetitions:
•After 1 month: 5 repetitions per session.
•After 2 months: 7 repetitions per session.
•After 3 months: 10 repetitions per session.
By following this plan, not only will walking distances increase, but it is also believed that “average life expectancy” will extend.
“On-the-spot walking” is also effective for individuals who face difficulty walking due to major illnesses or surgeries. It is a recommended exercise for those recovering from surgery and struggling with mobility.
Studies (e.g., from the Tokyo Metropolitan Institute of Gerontology) show that muscle strength can improve even in individuals in their 90s. However, preparing for your 90s by starting regular exercise in your 70s and 80s is essential.
If you’re interested, please refer to previous blog posts for additional insights.