Why the Japanese Live Among the Longest Lives in the World Even Though 60% Dislike Exercising: The Secret Lies in 5 Habits Worth Learning

Many assume that the Japanese owe their longevity to a lifestyle centered on exercise and fitness, but in reality, that’s not the case.

When it comes to life expectancy, Japan consistently ranks among the top countries worldwide. According to data from the Ministry of Health, Labour and Welfare of Japan in 2021, the average life expectancy for men was 81.64 years and for women 87.74 years. This brings the national average to 84.69 years—the highest in the world.

Interestingly, while many believe that frequent exercise is the reason behind Japanese longevity, studies suggest otherwise. Data from The Lancet Global Health shows that Japan is among the least physically active nations. Furthermore, according to a report by Oriental Shinpo based on the National Nutrition and Health Survey of Japan, more than 60% of Japanese people admitted they dislike exercising due to busy work and household schedules, leaving little time for workouts.

So, what exactly allows the Japanese to maintain strong health, sharp minds, and such impressive longevity? The answer lies in five lifestyle habits well worth learning:

1. Eating “less” but “enough”

A defining feature of Japanese dining culture is portion control. Whether at home or in restaurants, meals are often divided into multiple small dishes, neatly served in bowls and plates.

The Japanese follow the principle of hara hachi bu—eating until about 70% full. The belief is that overeating harms the body, while stopping slightly earlier allows the digestive system to function more smoothly and helps prevent obesity and lifestyle-related diseases.

Although portions are modest, a typical Japanese meal consists of 4–6 different dishes, often including vegetables, fish, tofu, and other healthy foods. This balance ensures the body gets sufficient nutrients and sustained energy throughout the day without being overloaded.

2. Fresh, lightly prepared foods

The Japanese diet is admired worldwide for its simplicity, freshness, and balance. They prefer clean ingredients, cooked quickly by boiling, steaming, or light grilling, often served with just a touch of dipping sauce.

Meals are low in oil and heavy seasoning, allowing the natural flavors of food to shine. In contrast, deep-fried or greasy dishes—though tasty—are rarely part of daily meals, as they are considered harmful to health.

This approach not only eases digestion but also provides natural nutrients, keeping the body healthy and resilient against disease.

3. Favoring white meat, especially fish

As an island nation, Japan has abundant access to seafood, and fish, shrimp, and squid are staples of their daily diet. Compared to red meat (such as beef or pork), white meat is high in protein but lower in fat, reducing the risk of heart disease, hypertension, and high cholesterol.

The Japanese particularly value deep-sea fish, rich in omega-3s and phospholipids—compounds shown to support brain development, prevent memory decline, and protect against cancer and cardiovascular disease.

Thanks to this seafood-rich diet, the Japanese enjoy nutritional balance that supports both physical health and mental sharpness well into old age.

4. Natural daily movement—walking and cycling

Even though they spend little time in gyms or doing intense sports, the Japanese remain active daily through walking and cycling.

From childhood, kids are encouraged to walk to school. As adults, walking to train stations, bus stops, or cycling to work becomes second nature. This lifestyle not only benefits the environment but also keeps people moving consistently and naturally.

Numerous international studies, including research published in JAMA Internal Medicine, confirm that regular walking lowers the risk of early death and extends life expectancy. Cycling, meanwhile, strengthens ligaments, boosts endurance, and effectively burns calories.

5. Regular health check-ups

One of the most important longevity secrets in Japan is the culture of routine medical check-ups. People see health screening as an essential part of life rather than something to do only when sick. The government also organizes free or low-cost health check-up stations to encourage participation.

As a result, many hidden conditions are detected early, making treatment more effective and less costly. This proactive approach significantly reduces premature mortality and contributes to Japan’s record-high life expectancy.