Using Traditional Japanese Samurai Practices to Boost Leg Strength in Seniors

As individuals age, maintaining muscle strength becomes increasingly important to prevent falls, injuries, and preserve independence. While strength training is effective, not everyone has the time, resources, or desire to engage in regular gym workouts. Recent research from Tohoku University suggests a simple, equipment-free routine inspired by ancient Japanese Samurai traditions, specifically the practice of Rei-ho, could be an effective alternative.

Rei-ho emphasizes slow, controlled movements during everyday actions such as sitting, standing, and walking. A study published in the Tohoku Journal of Experimental Medicine demonstrated that just five minutes of Rei-ho-based exercises four or more days a week for three months led to an average 25.9% increase in knee extension strength among participants. In contrast, the control group, which continued their normal routines, showed only minimal improvements.

The routine involves specific sit-to-stand movements and controlled squats that mimic traditional Samurai etiquette, requiring no equipment and easily integrable into daily life. This approach is especially valuable in modern society where traditional lifestyles like sitting in seiza or using squat toilets are declining, but maintaining leg strength remains crucial.

Dr. Ryoichi Nagatomi and his team designed the routine to be accessible and sustainable, emphasizing slow, deliberate movements that strengthen leg muscles, particularly the knee extension—a key indicator of mobility and daily functioning. Experts believe that such simple interventions can help older adults preserve their independence and reduce fall risk.

Interestingly, these findings highlight that cultural practices like Rei-ho can have practical health benefits, offering a meaningful way to stay physically active without special equipment or extensive time commitments. As Professor Akira Sato notes, this ancient Japanese tradition can be enjoyed even outside Japan, providing a unique cultural experience alongside health benefits.

In summary, incorporating Rei-ho techniques into daily routines offers a promising, easy way to enhance lower body strength in seniors, supporting healthier aging and improved quality of life.

Source: https://medicalxpress.com/news/2025-09-traditional-japanese-samurai-daily-behavior.html