Japan did not crown the world’s oldest nation by accident. One of its most famous physicians, Dr. Shigeaki Hinohara, practiced into his centenarian years and died on 18 July 2017 at 105, while serving as honorary president of St. Luke’s International Hospital in Tokyo. His name still pops up whenever people ask a simple question with a complicated answer: how to live long and stay useful.
The backdrop is striking. According to the Statistics Bureau of Japan, people aged 65 and over reached 29.1 percent of the population in 2023, and the Ministry of Health, Labour and Welfare counted a record 92,139 centenarians the same year, with women representing about 88.5 percent. In a country built on active elders, Hinohara turned daily choices into a blueprint, backed by a life that stretched across a full century.
Who Was Dr. Shigeaki Hinohara : the Japanese doctor who reached 105
Facts first. Born in 1911, Shigeaki Hinohara became one of Japan’s most recognized clinicians and hospital leaders. He spent decades at St. Luke’s International Hospital and later at St. Luke’s International University, where he guided policy and patient care while continuing to see patients and lecture well past the age most people retire.
There is a dramatic chapter too. In 1970 he was a passenger on a hijacked Japan Airlines flight, an ordeal he later described as a turning point that sharpened his attention on meaning and service. The theme carried through his public advice and packed lecture halls. He kept a busy calendar, not as a performance, but as proof that purpose is a health habit.
Japan’s longevity in numbers : why his message resonated
Japan’s exceptional demographics made Hinohara’s voice travel beyond medicine. The Ministry of Health, Labour and Welfare reports life expectancy of 81.05 years for men and 87.09 years for women in 2022. That is not just genetics or good luck. It reflects lifestyle patterns, community ties, and access to care.
The steady rise in centenarians, up again in 2023, mirrors what Hinohara advocated in interviews and public talks: steady movement, lighter meals, social contribution, and a mind set on the future. Data did not invent his rules, but it certainly did not contradict them.
What Dr. Hinohara actually did daily : simple habits with purpose
Hinohara’s routine sounded humble, almost plain. That was the point. It fit real life. In interviews, he often mentioned taking the stairs, carrying his own bags, keeping meals light, and filling his schedule with talks and patient visits. Science aligns on key parts of this approach.
- Keep moving every day. The World Health Organization recommends at least 150 minutes of moderate activity weekly for adults. Hinohara turned that into micro moves, like stairs and walking.
- Eat a little less. He preferred simple, light meals and stopped before feeling full, which reduces calorie load and post meal fatigue.
- Plan ahead. He booked lectures months in advance to stay engaged and to give himself something to look forward to.
- Work with purpose. He delayed retirement and kept serving, a practical take on the Japanese idea of ikigai, the reason that gets you up in the morning.
- Share what you know. Teaching and volunteering create social ties that protect health and mood.
- Stay curious. He loved art, music, and conversation, small daily doses that keep the brain flexible.
How to apply a 105 year old’s wisdom today : from clinic to daily life
Start with a single lever. Movement. Book two fifteen minute walks into the day, one after breakfast, one mid afternoon, then add a short set of stairs. This meets the WHO activity target within a week, without gear or gym fees. The body responds fast, sleep often improves within days.
Next comes food. Keep breakfast and lunch light, with vegetables, fruit, and a source of protein, and reserve the largest portion of the day’s vegetables for the evening meal. One small change at a time works better than overhaul. People actually stick to it and their energy rises rather than dips after eating.
Purpose is the hinge. Pick one role that serves others and uses your skills, whether mentoring, neighborhood support, or a weekly clinic shift if you are a clinician. Put it on the calendar the way Hinohara did. Purpose is not an idea, it is an appointment you keep.
Then protect attention. Schedule a short creative slot, twenty minutes with a book, music, or sketching. Not to become an artist, but to recieve the mental reset that made Hinohara’s long days feel lighter. This is where stress loosens its grip.
Last, connect care with goals. Review medications and routines with a health professional and ask one question: what change would most improve function in the next ninety days. Aligning treatment with daily function turns longevity from a number into a life you can actually use.