This country is home to nearly 1 lakh people over 100, and you too can adopt their secrets to live a longer, healthier life

Japan may be grappling with a declining birthrate, but the nation is mastering life at the other end of the spectrum. As per a report from VICE, according to the Ministry of Health, nearly 100,000 Japanese citizens are now officially over 100 years old. That’s more than the entire population of some small countries. Women dominate this age milestone, making up 88 percent of centenarians, while the oldest living person is 114-year-old Shigeko Kagawa from Nara.

The country’s centenarian population has grown remarkably. In 1963, only 153 people had reached 100. By 1998, the number surged to 10,000, and today it stands at 99,763. To honor this achievement, Japan celebrates Elderly Day, with over 52,000 centenarians receiving letters from the prime minister and ceremonial silver cups this year alone.

Diet, Exercise, and Purpose

Experts suggest that Japan’s longevity is more than genetics. The traditional Japanese diet, rich in fish, low in saturated fats, and packed with vegetables, mirrors the heart-healthy Mediterranean diet. Physical activity plays a key role as well. Programs like Radio Taiso, a daily three-minute exercise routine broadcast since 1928, keep people moving and maintain mobility.


Dr. Dmitry Yaranov, a cardiologist and social media influencer, highlights lessons from Okinawa, a region famous for its centenarians. He notes five habits that anyone can adopt: living with a sense of purpose (ikigai), eating nutrient-rich, plant-forward meals, stopping when 80 percent full (hara hachi bu), staying naturally active through walking and gardening, and maintaining strong social bonds (moai). “Science doesn’t lie: these five daily habits may add decades to your life,” he shared on Instagram.

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A post shared by Dmitry Yaranov, MD | Cardiologist 🫀 (@heart_transplant_doc)

The Numbers Are Not Always Perfect

While Japan’s centenarian population is remarkable, it is not without discrepancies. A 2010 audit revealed over 230,000 names of supposed 100+-year-olds who were either dead or missing, often linked to pension fraud. Still, the overwhelming majority are verifiable and thriving, suggesting that lean diets, gentle movement, and social connectivity play a real role in longevity.

For those aiming to reach 100 and beyond, Japan offers a blueprint. From diet and exercise to purpose and relationships, the country demonstrates that longevity is not just about living longer, but living well. Whether through fish and tofu, morning calisthenics, or meaningful connections, the centenarians of Japan show that a century of life can be both active and fulfilling.