Ancient Japanese Exercise Routine Boosts Leg Strength, Offering Hope for Senior Independence
TOHOKU, JAPAN – A daily routine historically practiced by samurai warriors may hold the key to maintaining leg strength adn reducing fall risk in older adults, according to new research published in the Tohoku Journal of experimental Medicine. The study reveals that incorporating a series of slow, intentional squats and sit-to-stand exercises – known as Rei-ho – substantially increased knee extension strength in participants.
Researchers at Tohoku University recruited 34 healthy adults over the age of 20 with no prior experience in Rei-ho. Participants were divided into two groups: a control group continuing their daily activities, and an experimental group instructed to perform between 20 and 22 Rei-ho exercises four days a week for three months.
The results demonstrated a remarkable 25.9 percent increase in knee extension strength in the Rei-ho group, compared to just 2.5 percent in the control group. This substantial difference suggests the routine could be particularly beneficial for seniors facing age-related muscle decline.
“These exciting results suggest that Rei-ho may help seniors maintain their independence,” says exercise physiologist Ayaka Ogasawara.
The research highlights a growing public health concern: the decline in muscle strength and physical fitness associated with aging and sedentary lifestyles. This decline often leads to conditions like sarcopenia and frailty, with lower limbs typically experiencing more pronounced weakness.Notably, Rei-ho relies solely on body weight and emphasizes slow, deliberate movements, minimizing the risk of injury and side effects often associated with othre exercise regimens, such as increased blood pressure. While the study involved younger adults, researchers believe older individuals stand to gain the most from this accessible and low-impact exercise.
“In recent years, the decline in muscle strength and physical fitness has become a significant public health concern,” the researchers write in their published paper.
Other studies have reached similar conclusions regarding the benefits of Rei-ho, particularly in older populations. Exercise physiologist Akira sato adds, “We think it’s also valuable that those outside of Japan who want to try Rei-ho would also be able to experience a unique aspect of ancient Japanese tradition in addition to the health benefits.”
The study was published in the Tohoku Journal of Experimental Medicine (DOI: 10.1620/tjem.2025.J099).
