“The strength required to extend the knee is a key indicator of mobility and daily activity,” emphasized Ayaka Ogasawara, an expert in therapeutic exercise and co-author of the study.
What is Rei-ho?
According to the researchers, Rei-ho is a mindful practice of physical etiquette that involves slow and careful movements while sitting, standing, and walking. A randomized controlled study conducted by the university team revealed that this daily practice can help prevent falls, which pose a constant threat to older adults. Just five minutes of practice each day is sufficient.
These exercises are also accessible because they require no financial investment or special equipment.
To validate the benefits of samurai practices, the researchers involved 34 healthy adults aged 20 and older in their study. None of the participants had previously practiced Rei-ho. The volunteers were divided into two groups. Participants in the first group performed between 20 to 22 squats and exercises transitioning from sitting to standing four days a week. Those in the second group continued their usual lifestyle, as reported by Science Alert.
After three months of practicing Rei-ho, the first group of participants showed an average increase in knee extension strength of 25.9 percent. In contrast, the second group only saw an increase of 2.5 percent. This is a significant difference over such a short period.
Although the volunteers in the study were not elderly, the researchers suggested that older adults could benefit the most from these exercises. It’s important to note that the exercises used in the study were slow and mindful, minimizing the risk of injuries and common side effects associated with other physical activities, such as hypertension.
“As we age, muscle strength naturally declines, often leading to conditions like sarcopenia (age-related muscle loss) and frailty,” the researchers wrote in their report. These conditions are becoming increasingly common due to the widespread sedentary lifestyle. The scientists also reminded us that “the decline in strength is generally more pronounced in the lower limbs than in the upper limbs.”
“It’s important for those living outside Japan who want to try Rei-ho to also experience this unique ancient Japanese tradition while reaping health benefits,” noted Akira Sato, a specialist in therapeutic exercise and co-author of the study.
The results of the study were published in the Tohoku Journal of Experimental Medicine.