What are the secrets to the health and beautiful skin of 94-year-old Takimika?

Mika Takishima is a woman with phenomenal physical ability who looks nothing like her 94 years.

Her nickname is "Takimika"✨ (144cm tall, 42kg weight)

Here is a video of her from 4 years ago↓

She made her debut as a fitness instructor at 87, becoming Japan's oldest active fitness instructor✨

She exercises for two hours every morning and does strength training or stretching whenever she has free time during the day.

She is in perfect health with no history of hospital visits or medication, and absolutely no lower back or knee pain✨

She has no dentures or implants and can eat with all her own teeth!

She is a superwoman that everyone envies👏

She started exercising at 65!

It all started when her family pointed out that she had gained weight😅

After joining the gym, she succeeded in losing 15kg👏

Takimika's mission is

"to share with people the way of life called power aging, which means growing older powerfully until the age of 100"

The secrets to herhealth and longevity are...

exercise, diet, sleep, and breathing methods, anddental care—thesefour things✨

1. Exercise

Her routine is surprisingly disciplined, with exercise at the center of her life.

She wakes up at 3:30 AM, drinks a glass of water, and starts exercising!

A 4km walk and a 3km jog🏃‍♀️
Plus a 1km backward walk🚶‍♀️

About 2 hours (almost the same length as my morning routine 🤭)

During the day, she also finds time to incorporate stretching, squats, and dumbbell exercises, totaling 4 to 5 hours of exercise a day 💪

That said, there is no need to do as much exercise as she does.

Everyone has their own exercise style, so she says it is important to keep going without giving up.

She keeps challenging herself with new things ✨

She started swimming at 70, hula dancing at 74, and hip-hop around 78 👏

2. Diet

She does not take supplements or protein drinks.

She eats whatever she likes, as much as she likes. (3 meals a day)

Breakfast

Toast with natto 🍞

A salad with ham, lettuce, tomato, broccoli, etc. 🥗
Basically no dressing, occasionally just a small amount of virgin olive oil.

Corn potage, nukazuke (pickled vegetables) 🥒
Yogurt with honey 🍯

Lunch

A Yakult and one banana 🍌

Dinner

Two glasses of red wine before the meal 🍷

A menu centered on chicken breast, fish, and colorful vegetables
Fermented foods like natto (topped with bonito flakes) and kimchi

She makes an effort to actively consume nutrients from fish

On rice,salmon flakes
on spinach,shirasu (whitebait)
She even eats the skin of grilled salmon 🐟
Edamame (the action of picking them up with chopsticks also leads to brain activation)

3. Sleep and breathing techniques

Despite her hard training, she only sleeps 4 and a half hours a day 🛏️
She goes to bed at 11 PM and wakes up at 3:30 AM ☀️
Since she has been waking up at the same time for decades, she says she wakes up naturally ✨

It is important to get deep sleep, even if it is short!

A special breathing technique for that is...
Before going to bed, inhale through your nose for 3 seconds and exhale slowly through your mouth over 20 seconds💨

Practicing this breathing is said to help you relax, fall asleep quickly, and get deep sleep.

4. Dental care

Takimika lives with all her own teeth, with no dentures or implants!

The fact that she can eat saury and sweetfish bones and all, finishing every bit including the head and tail, is thanks to her thorough daily care!

“People who take proper care of their teeth do not get sick”

She uses both electric and regular toothbrushes🪥
Brushing 5 times a dayis her routine✨

In the morning, she spends 10 to 15 minutes carefully brushing each tooth with an electric toothbrush.

During the day, she brushes lightly after meals with a regular toothbrush🪥 (for a few minutes without toothpaste)
Three times after breakfast, lunch, and dinner, she uses a regular toothbrush...

Before going to bed at night, she brushes carefully with an electric toothbrush just like in the morning.

When going out, she carries mouthwash to keep her mouth clean.

She goes for regular checkups to monitor her dental health🦷

Regardless of age, she continues to take on new challenges, andher dreamis...

To travel all over Japan anddeliver energy and hope to many people✨

Eliminate the word "give up" from the world!

Instead of giving up on health or challenges because of age

“Power Aging: aging powerfully until 100”

She wants to spread the importance of this way of life...

Looking beyond Japan to the world, to share her philosophy globally,she started studying English conversation at 89👏

Takimika is Japan's oldest fitness instructor✨

Age is irrelevant, it's just a number!
Believe in Power Aging💪

I was worried about her since she hasn't appeared in the media much lately, but...

I was relieved to see her looking well in an Instagram post from Kamata Onsen last November 🍀

There were rumors that she was missing, but it turns out she was traveling abroad 😊

I hope she stays healthy forever and continues to give us hope 🥰

🌈Here is an announcement🌈

🌈Instagram Live🌈

April 22 (Tue) 9:45 PM - 10:10 PM (Archive will be available)

"Things you can do now to stay healthy until you are 100"

My Instagram ✨

🌈YouTube Live🌈

April 22 (Tue) 10:15 PM - 10:35 PM (Archive will be available)

"My thoughts after seeing the 'legendary breakfast' menu that a 92-year-old active ballerina has been eating for 70 years..."

I look forward to seeing you at the live stream.