Move Naturally Every Day — No Gym Required
Dr. Hinohara emphasized everyday movement over intense exercise.
“I take the stairs two steps at a time to stimulate my muscles,” he said at age 98.
Simple habits like this help maintain muscle strength, balance, and heart health.
Here are his practical movement tips you can start today:
Take stairs instead of elevators whenever possible
Walk daily — even short 10-15 minute strolls add up
Stand up and stretch during TV breaks
Garden, dance, or play with grandchildren
Research supports that consistent, moderate activity supports joint health, circulation, and energy levels in people over 60.
But that’s not all…
Eat Lightly and Mindfully for Sustained Energy
Dr. Hinohara followed a spartan yet balanced diet.
For breakfast: coffee, milk, and orange juice with a tablespoon of olive oil (great for arteries and skin, as supported by studies on Mediterranean-style eating).
Lunch: often just milk and cookies, or skipped when busy.
Dinner: vegetables, a bit of fish and rice, lean meat twice a week.
He ate until satisfied but never overfull, focusing on quality over quantity.
Key principles from his approach:
Prioritize vegetables, whole grains, and lean proteins
Include healthy fats like olive oil
Eat mindfully — focus on work or conversation, not just food
Keep portions moderate to support healthy weight
Evidence from longevity research shows plant-forward diets with moderate protein help maintain energy and reduce inflammation.
Have Fun — It’s the Best Medicine
“Play and lightness are essential,” Dr. Hinohara said. “Laughing and having fun are the real medicine for the body and the soul.”
He advised against rigid rules that cause stress. Instead, prioritize joy.
Listen to music, spend time with friends, pursue creative hobbies, or simply enjoy nature.
Fun helps reduce stress, which research links to better immune function and emotional well-being.
Make Plans for the Next Five Years
Dr. Hinohara always filled his diary with future plans.
“When you think about the future, there’s no time to look back and think about your problems.”
Planning keeps the mind forward-focused and engaged.
Start small: schedule a trip, learn a skill, or set a goal with loved ones.
This simple habit supports mental sharpness and motivation.
Actionable Steps to Start Healing Your Daily Routine After 60
Ready to apply Dr. Hinohara’s wisdom? Here’s a gentle, step-by-step plan:
Morning movement — Take a 10-minute walk after waking; add stairs if possible.
Light breakfast — Try coffee/tea + fruit + a healthy fat (like olive oil or nuts).
Purpose check — Write one activity today that gives you joy or helps others.
Fun break — Schedule 15 minutes for something playful — music, reading, or calling a friend.
Evening wind-down — Reflect on the day and note one plan for tomorrow or next week.
Consistency — Do these for 7 days; track how you feel.
Many people notice more energy and better mood within weeks.
Next Page
