Simple 100-year-old exercise that can be done in three minutes and sitting down

A simple seated mobility exercise originating from Japan might be the secret to a healthier body, and it has been part of the nation's daily routine for over 100 years. The exercise known as Japanese Radio Taiso is brief, taking just a matter of minutes to complete, making it an ideal addition to your daily activities.

It draws inspiration from the morning exercises once broadcast by the American insurance company Metropolitan Life, which gained immense popularity in Japan, China, and Taiwan. Radio Taiso has been setting Japanese mornings to music since the 1920s, enabling communities to exercise in unison.

But what are its advantages, and how do you incorporate it into your regimen?

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"As flexibility and joint mobility tend to decrease with age, incorporating mobility exercises can help older adults maintain their independence by improving balance, reducing fall risk, and aiding in daily activities like bending, reaching, and walking," explains Kyle Krupa, DPT, CSCS, a physical therapist and founder of KRU PT + Performance Lab, in conversation with Well and Good.

Radio Taiso serves as a straightforward yet effective workout aimed at enhancing flexibility and balance, along with overall physical wellbeing. This routine is conducted to the tune of a short musical broadcast and involves gentle, rhythmic movements that people of any age can perform.

Notably, it's suitable for all fitness levels, and it can even be executed while seated. If you're keen to try, here are the steps.

Firstly, you need to sit on a sturdy chair with your feet flat on the floor, hip-width apart. Sit upright with your back straight, shoulders relaxed, and arms resting by your sides.

You can do arm stretches by swinging your arms outward and upward above your head, then lower them back down in a wide arc. If raising your arms fully is challenging, lift them as high as comfortable.

You can even do torso twists by extending your arms forward or placing them on your thighs. Twist your upper body gently to one side, then the other.

The trick to a successful sitting down exercise is to:

• Engage Your Core: Keep your abdominal muscles slightly engaged to support your posture and balance.

• Use Smaller Movements if Needed: Adapt the range of motion to your comfort level.

• Follow the Rhythm: Play the Radio Taiso music to maintain a steady pace and flow.

• Stay Comfortable: If any movement feels uncomfortable, skip it or replace it with gentle breathing.