Takishima Mika, a 92-year-old Fitness instructor from Japan, defies age with her incredible energy and health. As Japan’s oldest fitness instructor, her daily routine and diet are an inspiration for anyone aiming to prioritize health and longevity. Let’s take a closer look at how she maintains her vitality through a disciplined lifestyle and balanced diet.
A Morning Routine Built on Discipline
Takishima starts her day at 4 a.m.After a vigorous workout and a glass of water. She walks four kilometers, jogs three kilometers in the opposite direction, and completes another one-kilometer walk. This two-hour routine sets the tone for her day, providing a powerful boost to her physical and mental health.
A Probiotic-Packed Breakfast
Takishima’s breakfast, served at 7 a.m., is a well-balanced meal emphasizing proteins and probiotics. Her typical breakfast includes:
- Natto
- Made from fermented soybeans, natto is rich in nutrients like manganese, iron, magnesium, and zinc. Probiotics, which improve nutrition absorption and aid with digestion, are also present. While natto’s strong smell and slimy texture may be off-putting to newcomers, it is a staple of Takishima’s diet, thanks to its remarkable health benefits.
- Yogurt
- Yogurt provides calcium, essential for strong bones, and B vitamins like B12 and riboflavin, which support heart and metabolic health. Takishima enjoys her yogurt with a drizzle of honey for added flavor.
- Vegetable Salad
- Her salads often include seasonal vegetables like lettuce, broccoli, and tomatoes, paired with lean ham cooked without oil. This adds a healthy dose of fiber, vitamins, and protein to her meal.
- Japanese Pickles (Tsukemono)
- Fermented pickles, particularly nukazuke, are another probiotic-rich component of her breakfast. Made from rice bran, these pickles aid digestion and bring a tangy crunch to her plate.
By combining these nutrient-dense foods, Takishima ensures her body is fueled for the day ahead.
Maintaining Movement Throughout the Day
Even during moments of rest, Takishima stays active. She sits with her back straight and stomach drawn in while watching TV, and she walks around her house on tiptoe to engage her muscles. This commitment to movement is key to her fitness and longevity.
A Light, Energizing Lunch
For lunch, Takishima keeps it simple and refreshing, often having:
- A Banana
- Bananas, which are high in potassium, promote heart health and blood pressure regulation. They also provide prebiotics, which feed the good bacteria in the gut.
- Yakult
- The Lactobacillus casei Shirota strain ferments this sweetened probiotic milk beverage, supporting a balanced gut flora..
By eating light during lunch, she avoids post-meal sluggishness and stays energized throughout the day.
A Nourishing Dinner to Refuel
After a long day of fitness classes, Takishima enjoys a hearty and balanced dinner that includes a mix of proteins, vegetables, and fermented foods:
- Lean Protein
- Fish: Packed with omega-3 fatty acids, fish supports heart health and reduces inflammation.
- Chicken: High in protein and low in fat, chicken helps maintain muscle mass.
- Carbohydrates with Flavor
- Rice: Often cooked with salmon flakes for added protein and omega-3s.
- Fermented Foods
- Natto: Provides nattokinase, an enzyme that may reduce blood clots and support heart health.
- Kimchi: This spicy, fermented dish is rich in probiotics and pairs well with her other dishes.
- Miso Soup: Made from fermented soybeans, miso soup is a comforting and probiotic-rich staple.
- Vegetables and Tofu
- Boiled spinach: Loaded with vitamins A, C, and iron.
- Tofu: An iron and calcium-rich plant-based protein.
- Tomato and lettuce salad: A nutritious and nutrient-dense fresh side dish.
By excluding dressings and unnecessary fats, Takishima keeps her meals light yet nutrient-packed, supporting her active lifestyle.
The Secret to Longevity
Takishima’s disciplined Fitness diet and active routine are a testament to her commitment to health. Her meals are carefully curated to include:
- Probiotics: From natto, yogurt, and fermented pickles, these promote gut health and nutrient absorption.
- Lean Proteins: Eggs, poultry, fish, and tofu help to build and repair muscle.
- Seasonal Vegetables: Broccoli, spinach, and tomatoes supply essential vitamins and fiber.
- Healthy Carbohydrates: Bananas and rice provide sustained energy without excessive calories.
In addition to her diet, Fitness her constant movement—even during rest—is a vital part of her daily routine.
Lessons We Can Learn from Takishima Mika
Takishima Mika’s example reminds us that age is just a number. By staying disciplined in her diet and exercise, she has maintained exceptional energy and health into her 90s. Her approach highlights the importance of:
- Starting the Day Right: A morning exercise routine can boost energy and mental clarity.
- Eating Balanced Meals: Including probiotics, lean proteins, and fresh vegetables is key to long-term health.
- Remaining Active: The body remains strong and nimble even when it is not being used.
Takishima proves that with the right mindset, habits, and diet, we can lead healthy, active lives at any age.Allow her inspirational story to inspire you to adopt a lifestyle that supports your body and mind and make healthier decisions.
