Turning 60 often brings a mix of changes — joint stiffness that makes mornings slower, occasional forgetfulness that worries you, lower energy that leaves you wondering where your vitality went, and the quiet fear that independence might slip away sooner than expected. Many people in their 60s and beyond feel these shifts creeping in, making everyday activities feel heavier and less joyful. The good news? Wisdom from one of Japan’s most remarkable physicians shows that simple, sustainable habits can help support your body’s natural resilience and promote a vibrant life well into later years.
Dr. Shigeaki Hinohara, the renowned Japanese physician who lived to 105 and continued treating patients almost until his final days, shared timeless insights in interviews and his book Living Long, Living Good. His approach emphasizes balance, purpose, and gentle daily choices rather than extreme measures. What made his advice so powerful? He practiced it himself for over a century. But there’s one key mindset shift he revealed that ties everything together — and it might surprise you (keep reading to discover it at the end).
Who Was Dr. Shigeaki Hinohara — And Why His Advice Matters
Dr. Hinohara was a respected physician, author, and longevity advocate in Japan, a country known for having one of the world’s highest life expectancies. He served as chairman at St. Luke’s International Hospital in Tokyo and authored over 150 books after age 75. Studies on Blue Zones (regions with exceptional longevity, including parts of Japan) highlight similar lifestyle factors — like natural movement, plant-rich eating, and strong social ties — that align closely with his recommendations.
Research shows that lifestyle choices can influence healthy aging, with habits like regular activity and meaningful engagement linked to better physical and cognitive function in older adults.
Don’t Retire — Or At Least, Not Anytime Soon
One of Dr. Hinohara’s most famous pieces of advice: “There is no need to ever retire, but if one must, it should be much later than 65.”
He believed retirement age was outdated, set decades ago when life expectancy was shorter. By staying engaged in meaningful work or activities, you keep your mind active and body moving.
But that doesn’t mean overworking. It means finding purpose.
- Volunteer in your community
- Pursue hobbies like gardening, teaching, or mentoring
- Take on small projects that excite you
Studies suggest that having a sense of purpose (often called “ikigai” in Japanese culture) is associated with lower risk of certain age-related challenges and better overall well-being.
Here’s the interesting part: Dr. Hinohara worked up to 18 hours a day into his 100s because he loved it — not because he had to.
Move Naturally Every Day — No Gym Required
Dr. Hinohara emphasized everyday movement over intense exercise.
“I take the stairs two steps at a time to stimulate my muscles,” he said at age 98.
Simple habits like this help maintain muscle strength, balance, and heart health.
Here are his practical movement tips you can start today:
- Take stairs instead of elevators whenever possible
- Walk daily — even short 10-15 minute strolls add up
- Stand up and stretch during TV breaks
- Garden, dance, or play with grandchildren
Research supports that consistent, moderate activity supports joint health, circulation, and energy levels in people over 60.
But that’s not all…
Eat Lightly and Mindfully for Sustained Energy
Dr. Hinohara followed a spartan yet balanced diet.
For breakfast: coffee, milk, and orange juice with a tablespoon of olive oil (great for arteries and skin, as supported by studies on Mediterranean-style eating).
Lunch: often just milk and cookies, or skipped when busy.
Dinner: vegetables, a bit of fish and rice, lean meat twice a week.
He ate until satisfied but never overfull, focusing on quality over quantity.
Key principles from his approach:
- Prioritize vegetables, whole grains, and lean proteins
- Include healthy fats like olive oil
- Eat mindfully — focus on work or conversation, not just food
- Keep portions moderate to support healthy weight
Evidence from longevity research shows plant-forward diets with moderate protein help maintain energy and reduce inflammation.
Have Fun — It’s the Best Medicine
“Play and lightness are essential,” Dr. Hinohara said. “Laughing and having fun are the real medicine for the body and the soul.”
He advised against rigid rules that cause stress. Instead, prioritize joy.
Listen to music, spend time with friends, pursue creative hobbies, or simply enjoy nature.
Fun helps reduce stress, which research links to better immune function and emotional well-being.
Make Plans for the Next Five Years
Dr. Hinohara always filled his diary with future plans.
“When you think about the future, there’s no time to look back and think about your problems.”
Planning keeps the mind forward-focused and engaged.
Start small: schedule a trip, learn a skill, or set a goal with loved ones.
This simple habit supports mental sharpness and motivation.
Actionable Steps to Start Healing Your Daily Routine After 60
Ready to apply Dr. Hinohara’s wisdom? Here’s a gentle, step-by-step plan:
- Morning movement — Take a 10-minute walk after waking; add stairs if possible.
- Light breakfast — Try coffee/tea + fruit + a healthy fat (like olive oil or nuts).
- Purpose check — Write one activity today that gives you joy or helps others.
- Fun break — Schedule 15 minutes for something playful — music, reading, or calling a friend.
- Evening wind-down — Reflect on the day and note one plan for tomorrow or next week.
- Consistency — Do these for 7 days; track how you feel.
Many people notice more energy and better mood within weeks.
Conclusion: The Surprising Key Mindset Shift
The real secret Dr. Hinohara left us? Aging isn’t about fighting time — it’s about embracing life with curiosity, purpose, and joy. By staying active, eating simply, finding meaning, and having fun, you support your body’s natural ability to thrive after 60 and beyond.
His life proved these small choices can add up to extraordinary years.
Frequently Asked Questions
Can these habits really make a difference after 60?
Yes — research on longevity shows lifestyle factors like movement, diet, and purpose continue to influence health and vitality at any age.
What if I have existing health conditions?
Start slowly and consult your healthcare provider before major changes — these are general supportive habits, not treatments.
How long until I notice benefits?
Many feel more energy and positivity in 2-4 weeks with consistent practice, though results vary.
Disclaimer: This article is for informational purposes only and is based on publicly shared insights from Dr. Shigeaki Hinohara. It is not medical advice. Always consult a qualified healthcare professional before making changes to your diet, exercise, or lifestyle, especially if you have health concerns or conditions. Individual results may vary.
