Japanese Natural Movement: The 10 Minutes of Radio Taiso that Centenarians Have Practiced Since 1928

“The 9 Japanese Secrets” Series • Article #10 – Grand Finale

At 6:30 in the morning, in any park in Japan, something magical happens:
Six-year-old children, 40-year-old adults, and 106-year-old grandmothers perform EXACTLY the same movements, at the same pace, with a radio voice that has been playing for almost a century.

That's Radio Taiso (体操), the Japanese national light gymnastics routine broadcast since 1928.
It is practiced in schools, offices, parks, gardens, rooftops and even at the entrance of temples.

It is not a high-performance discipline.
It's not advanced yoga.
It does not require special strength or flexibility.

It's 10–13 minutes of natural movement , designed to keep your body young, strong, and coordinated for decades.

⭐ Why does Radio Taiso (10 minutes) outperform 1 hour of traditional gym workouts?

• Activates all muscle groups without impact

• It improves circulation , flexibility, and balance.

• It increases bone density and functional strength.

• It raises body temperature and metabolism for hours.

• Prevents frailty in older adults : a study from the University of Tokyo (2020) showed a 31% lower risk of frailty in older people who practice it 5 days/week

The key:
It's so easy and so short that no one has an excuse to skip it.

That's why millions of people in Japan—including a large proportion of Okinawa's centenarians—do it every single day without fail.

⭐ The official Radio Taiso routine nº1

(The version used by centenarians)

Duration:

• 6:30 minutes (short version)

• 13 minutes (full version)

You can search for “Radio Taiso NHK” on YouTube to follow the official version.

The basic movements (in order):

1. Arm raises + lateral stretch

2. Wide arm swings (like arm strokes)

3. Gentle trunk rotation

4. Smooth jump coordinated with arms

5. Deep lateral flexion

6. Hip rotation

7. Alternating knee raises

8. Forward and backward stretch

9. Smooth jump with turns

10. Final breath + applause

Smooth movement, steady rhythm, coordinated breathing.
That's all.
And it works.

⭐ 30-Day Taiso Radio Plan (start tomorrow)

Week 1
Short version (6:30 min) every morning right upon waking.

Week 2
Add the full version (13 min) three times a week.

Week 3
Do it in a group: family, neighbors, work colleagues, friends.

Week 4
Real commitment:
Don't skip a single day. Celebrate your consistency at the end of the month.

Typical results by day 30:

✓ More energy from the start of the day
✓ Less stiffness and morning aches
✓ Improved balance and coordination
✓ More positivity to start the day
✓ A habit you can maintain into your 90s (like they do)

⭐ The circle is complete: the 9 secrets of Okinawa are now with you

After completing this series, you now have the complete map of Japanese longevity:

1. Hara Hachibu — Eat at 80%

2. Kaizen — Improve by 1% per day

3. Shinrin-Yoku — Nature Bathing

4. Ikigai — Daily Purpose

5. Inemuri — Smart Micro-naps

6. Moai — Your support tribe

7. Washoku — Real and fermented food

8. Minimalism — Less stuff, more life

9. Natural movement — 10 minutes a day to stay young

Body, mind, community, nature, purpose.
Everything connected, everything aligned.

⭐ Your shift: starts tomorrow at 7:00

Do your first Radio Taiso tomorrow morning.
It doesn't matter where you are: your living room, your terrace, a park, or even the office.

When you're finished, write here:
“Day 1 done!”

We will be with you as you begin this new stage of health, energy, and longevity.

Thank you for reading these 10 articles.
You have walked, breathed, eaten and lived like the centenarians of Okinawa.
Now it's up to you to keep moving forward.

Are you going to do your first Radio Taiso tomorrow?
Answer “YES” and we’ll save your spot among the future Hispanic centenarians. ❤️