Dr. Hinohara believed that the concept of retirement was formed in an era of shorter lifespans. Modern people have longer healthy periods and should continue to work or participate in society to maintain mental and physical activity. He practiced medicine until he was 100, continuing his life’s vitality through active practice.
Exercise Should Be Consistent and Natural
High-intensity exercise is unnecessary. Regular and easy physical activity is sufficient, such as walking, climbing stairs, and doing daily chores. These “micro-movements” promote smooth blood circulation in the heart and lungs, prevent muscle stiffness, and reduce the risk of chronic diseases.
Simple and Moderate Diet
Dr. Hinohara’s diet emphasizes “uncomplicated” foods. His diet consists mainly of vegetables, rice, and fish, controlling portion sizes to “80% full” (Japanese: harahachibu), avoiding overeating and preventing problems such as inflammation caused by overnutrition. He stressed home cooking and avoiding processed foods.
Don’t Overly Worry About Your Health
Health is important, but you shouldn’t worry excessively about unnecessary physical signs or test results. Stress is harmful to health, and excessive anxiety can actually lower immunity. It’s advisable to maintain a peaceful mindset, listen to your body, and prioritize happiness and quality of life.
Trust Your Body’s Feelings
Medical advice should be rationally assessed, not blindly followed. Learning to understand your body’s signals and adjusting your lifestyle according to your own needs is more important than simply blindly accepting diagnoses. Appropriately question medical advice to avoid unnecessary medical procedures and the resulting pain.
Nourish Your Mind
Longevity is not only about the physical body; a fulfilling mental life is equally important. Sharing time with family, continuous learning and creation, and finding joy in life can nourish the mind, improve quality of life, and contribute to longevity.
Face Life with Ease
Prioritize the joys of life like a child, reducing complaints and anxiety about physical discomfort. Happiness is the best medicine; Dr. Hinohara also believed that enjoying laughter and joy is more effective in relieving pain than simply taking medication.
Reduce Unnecessary Material Burdens
The philosophy of simplicity is also part of Hinohara’s longevity philosophy, reducing psychological burden through a simple life. Excessive possessions can clutter life, negatively impacting mental well-being and health.
Continue to Contribute to Society
Connecting with society through serving others provides value and motivation, bringing inner balance and joy—one of the secrets to longevity. Continuous learning and work help maintain cognitive and physical function.
Maintain a Learning and Adaptive Mindset
Continuously embracing new knowledge and accepting the changes at each stage of life, approaching physical and mental adjustments with an open mind, and finding a way to live a joyful life. Lifelong learning enriches life and promotes health and happiness.
Dr. Shigeaki Hinohara’s wisdom on longevity is a culmination of life experience and incorporates Eastern philosophy of health preservation. With his gentle and understated writing style, he encourages us to understand ourselves, cherish life, live actively, and value a long-term, stable lifestyle rather than pursuing drastic short-term changes. These methods are not only secrets to longevity but also guides for modern people to reduce stress and achieve happiness.
