A samurai habit that will strengthen your legs without the gym

This increases the risk of falls, injuries and loss of independence. But not everyone is willing or able to do strength training in the gym. Japanese scientists have found a solution - simple, affordable and based on ancient samurai culture.

Researchers from Tohoku University conducted a randomised clinical trial to study the effects of the traditional samurai practice of Rei-ho (Rei-ho) on leg muscle strength. This technique was part of the daily behaviour of samurai and involves slow, controlled movements when standing, sitting and walking.

Participants in the main group performed Rei-ho exercises for five minutes, at least four days a week for three months. The routine included controlled squats and chair lifts performed in the Rei-ho style. The control group did not change their routine. After three months, knee extension strength increased by an average of 25.9 per cent in participants in the training group, compared to just 2.5 per cent in the control group.

According to Ayaka Ogasawara, the study's first author, it is knee extension strength that is an important indicator of mobility and the ability to perform everyday activities. The results showed that Rei-ho can help older people remain independent and active.

In traditional Japanese life, there are many movements that strengthen leg muscles - such as sitting in seiza posture on tatami or using squat toilets. However, Japan is increasingly adopting Western lifestyles, including armchairs and conventional toilets. Rei-ho is one of the few ways to maintain these beneficial movements.

Unlike regular squats, the Rei-ho technique involves slowly lowering the body without leaning forward and emphasising controlled movement. This makes the exercise safe and accessible for older adults.

Teacher Akira Sato noted that Rei-ho is not only a healthy practice, but also a unique way to touch Japanese culture. It can be useful and interesting to people around the world.

The authors emphasise the importance of early intervention, as even a simple fall in old age can lead to severe injuries. Maintaining muscle strength is key to active longevity.