World's Longest-Living People Do an Easy Daily Exercise for Just 5 Minutes
Sophia Sparks
Updated on February 22, 2026
An apple a day may keep the doctor away, but five minutes of daily physical activity could boost your longevity by years—just look at the blue zone residents of Okinawa, Japan, whose century-old workout program is responsible for cultivating one of the highest concentrations of happy and healthy centenarians in the world.
It's fairly common knowledge that studies have proven regular exercise can aid with weight management, increase energy levels, promote better sleep, and reduce your risk of certain cancers, diabetes, and other health conditions. But less known is that you don't have to put in tons of hours at the gym to reap these benefits. By moving your body for just five minutes every day, you may be adding years to your life, and the people of Okinawa are living proof of that.
RELATED: Longevity Expert Says Avoid Eating the "Poisonous 5 Ps" If You Want to Live to 100.
The Japanese island of Okinawa is one of the five original blue zones, which are defined as places in the world with the healthiest, longest-living populations. In the past, Okinawa was referred to as "the land of immortals," according to National Geographic explorer and longevity expert Dan Buettner.
Through his research, Buettner discovered that "Okinawans have less cancer, heart disease and dementia than Americans, and women there live longer than any women on the planet." An Okinawan's guide to healthy and happy longevity is rooted in a few common centenarian practices, including consuming a plant-based diet, gardening, and cultivating secure social networks.
However, another important principle that Okinawan centenarians adhere to daily is staying active through radio taiso.
While researching for their book Ikigai: The Japanese Secret to a Long and Happy Life, authors Héctor García and Francesc Miralles studied the daily behaviors and practices of the Okinawan population. They observed that "you don't need to go to the gym for an hour everyday or run marathons…all you need is to add movement to your day," per an excerpt obtained by CNBC.
Okinawans' favorite form of movement is called radio taiso or "rajio taisō." The Japanese exercise dates back to the 1920s and still airs on the radio every morning at 6:30 a.m., according to a site dedicated to radio taiso education.
Radio taiso is a low-intensity exercise that focuses on slow, broad movements and resembles different forms of stretching. The five-minute program can be done at home, school, work, or in nature. Another added benefit: The exercise requires no equipment.
"One of the most iconic radio taiso exercises consists of simply raising your arms above your head and then bringing them down in a circular motion," write García and Miralles. "It might seem basic, but in our modern lives, we can spend days without raising our arms above our ears."
For Okinawans, radio taiso is also a form of socializing and community building as it can be done anywhere, at any time, and at any age.
"Even the residents of the nursing home we visited dedicated at least five minutes every day to it, though some did the exercises from their wheelchairs," the authors share.
Some radio taiso movements can even be completed in three minutes or less, so no matter your age, schedule, or physical activity level, there's something for everyone.
We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.
Emily Weaver Emily is a NYC-based freelance entertainment and lifestyle writer — though, she’ll never pass up the opportunity to talk about women’s health and sports (she thrives during the Olympics).Read moreFiled UnderHealth Advice • NewsRead This NextMan Made It to 110 With One Simple Exercise
The supercentenarian posthumously set the record for donating the oldest healthy brain.June 27, 2024There's a New World's Oldest Living Man
England's John Alfred Tinniswood now holds the title.April 11, 2024Inside the Oldest Living American's Diet
The Texas woman and her family have given insight into the centenarian's healthy habits.February 28, 2024Longest-Living Family Reveals Their Diet
This powerhouse meal could be the key to their longevity.February 10, 20245 "Food Secrets" of the Longest-Living People
Find out what healthy eating habits you can incorporate into your daily diet.January 4, 2024116-Year-Old Woman Has These 2 Easy Habits
Adding these to your daily anti-aging routine shouldn't be too big of a lift.February 9, 2024Woman Reversed Aging With Her Longevity Diet
The 64-year-old enjoys a glass of chocolate milk every morning.June 28, 2024Longevity Expert Shares "Power Nine" Traits
They have similar approaches to their lifestyle, relationships, and diet.June 25, 2024Avoid Eating These If You Want to Live to 100
He's opening up about what he's learned about the best diet for living longer.March 28, 2024Longevity Doctor's Diet and Exercise Secrets
These small tweaks can add years to your life—and science backs it up.February 21, 2024
