Around the world, Japan is renowned for its wellbeing practices, concepts, and traditions. It’s not hard to see why.
In 2025, Japan was ranked among the highest on the World Population Review’s Global Health Index – second only to Singapore.
The country also boasts the world’s longest life expectancies, with men expected to live to 81.1 years and women to 87.1 years on average, according to Global Wellness Institute figures. In fact, as of September 2025, BBC News reported that Japan was home to 99,763 people aged 100 or older – setting a new record for the 55th year in a row.
From daily exercise regimens to meditative practices, Japanese culture is steeped in wellness traditions. On the whole, these concepts aim to cultivate holistic wellness by achieving a balance between mind, body, spirit, and community.
Read on to discover four Japanese wellness practices that you could incorporate into your daily routine to improve your life.
1. Interval walking
As a form of intensity training, interval walking aims to boost physical fitness. It involves three minutes of fast walking – ideally fast enough that you can’t speak in long sentences – followed by three minutes of slow walking to recover. This cycle is usually alternated over a period of 30 minutes.
A study cited in the Guardian found that practising high-intensity interval walking at least four days a week for five months improved physical fitness through increased aerobic capacity. According to the study, high-intensity interval walking also produced greater benefits than walking at a continuous, moderate intensity.
Additionally, interval walking has been linked to reduced blood pressure, increased knee joint strength, and improved glycaemic control for people with type 2 diabetes.
2. Tai chi
Often practised in large groups in public spaces, tai chi is a Chinese martial art embraced by millions in Japan. Combining physical activity with meditation and deep breathing, tai chi consists of a series of postures tied together with slow, flowing movements.
As a mind-body exercise, tai chi is believed to foster overall wellness through a range of physical and mental benefits. Its meditative, mindful element aims to cultivate inner peace, strength, and awareness, helping to reduce anxiety and depression.
It can also improve physical fitness. In addition to building strength and improving balance, Harvard Health Publishing reports that tai chi can help ease chronic pain and improve sleep. It has also been linked to healthy ageing, with reduced joint stiffness, increased mobility, and improved cognitive function for those with mild impairments.
3. Zazen
Zazen is a core practice of Zen Buddhism that has been taught for over 2,500 years. Meditating in a seated position, practitioners focus on the present moment, maintaining an awareness of sensations and thoughts as they pass by.
Zazen is believed to foster mental and spiritual wellness. Regular practitioners report improved concentration, self-confidence, and emotional regulation.
This form of meditation can also ease anxiety and depression, improve management of fear and anger, and cultivate joy, compassion, and gratitude.
4. Shinrin-yoku
Also known as “forest bathing”, shinrin-yoku was developed in the 1980s to help combat the stresses of modern life. It involves immersing yourself in a forest environment through slow, mindful walks. Connecting with the sounds, sights, and smells of nature, shinrin-yoku aims to create an experience of peace and calm.
This practice promotes holistic wellness, with a range of physical, mental, and spiritual benefits. A study published by the National Institutes of Health (NIH) in the US found that shinrin-yoku significantly reduced participants’ blood pressure.
Similarly, a study also published by NIH found the practice to lower levels of the stress hormone, cortisol. Forest bathing has also been linked to improved concentration and memory, as well as enhanced immune function from the phytoncides released by trees.
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