5 Longevity Tips From A Japanese Doctor Who Lived To 105
In Japan, there are an estimated 99,763 centenarians – people aged 100 or older – as of September 2025. Women make up 90 per cent of centenarians, with men comprising the final 10 per cent. Much of Japan’s status as a Blue Zone (regions of the world where people live exceptionally long, healthy lives) is down to genetics, but lifestyle plays a huge part, too.
The particular centenarian we’re focusing on today is Dr Shigeaki Hinohara, a highly respected Japanese physician, who lived to the ripe old age of 105. In 2017, he passed away, imparting tips – ranging from nutrition and exercise to sleep and wellbeing – for a healthy, happy life.
1. Exercise daily (even if it’s just taking the stairs)
Light, regular exercise is a constant feature in countries whose populations live for a long time, and it doesn’t have to be extensive. Walking or climbing a few flights of stairs is enough to activate your muscles and stay fit. “I take two steps at a time to stimulate my muscles,” Hinohara said at 98.
2. Eat light and mindfully
A balanced, nutritious diet is of the utmost importance. Hinohara understood this, emphasising the need to incorporate vegetables and grains, as well as meat and fish once or twice a week for protein.
3. Make a five-year plan
Not making plans can cause your brain to age prematurely. To counteract this, Hinohara says to “fill a diary with your future plans.” In his words, “When you think about the future, there’s no time to look back and think about your problems.” Looking forward and making plans gives the brain something to achieve.
4. Have some fun
In addition to the basics – sleep, diet and movement – Hinohara stressed the need for fun, calling it the best way to forget pain. “Play and lightness are essential,” he said. “Laughing and having fun are the real medicine for the body and the soul.”
5. Appreciate the present moment
Yes, plan for the days, months and years ahead, but try to stay grounded in the present moment. For Hinohara, this meant noting and appreciating small moments and practising mindfulness.