Ancient Samurai Practice Shown to Boost Leg Strength, Study Finds
TOKYO - A new Japanese study reveals that incorporating movements inspired by conventional “samurai” etiquette can significantly improve leg strength, offering a simple and accessible exercise regimen, notably for seniors. Researchers at the university of Thoko found that practicing these movements for as little as five minutes a day led to a substantial increase in leg muscle strength.
The study, published Friday, highlights a potential alternative to conventional muscle-strengthening exercises, addressing a key concern as muscle strength naturally declines with age, increasing the risk of falls, injuries, and loss of independence. Strong legs are crucial for everyday activities like walking and climbing stairs.
The research draws a connection to traditional Japanese lifestyles where activities like sitting in the “Seiza“ position on a “tumi” mat and using ground toilets naturally fostered leg strength. While these habits have diminished with the adoption of Western-style furniture and sanitation, the researchers focused on “Rei-Ho” rituals – formalized behaviors historically practiced by samurai warriors.
“Rei-Ho” emphasizes deliberate, mindful movements during daily actions like sitting, standing, and walking, focusing on body position and controlled motion. Originally a blend of physical fitness and spiritual discipline demonstrating respect, the practice has now been shown to offer tangible health benefits.In a three-month trial, one group committed to a “Rei-Ho” routine of seated and standing exercises performed at least four times a week for a minimum of five minutes. A control group maintained their usual routines.
Results demonstrated a 25.9 percent increase in knee extensor muscle strength in the “Rei-Ho” group – a key indicator of mobility – compared to just a 2.5 percent increase in the control group.
Researchers concluded that the significant difference underscores the positive impact of these exercises on leg muscle strength, offering a proactive intervention to prevent falls, a major health risk for the elderly that can lead to serious fractures and life-threatening complications. The findings suggest this practice could be a valuable tool for maintaining independence and quality of life as individuals age.
