Mika Takishima is a 92-year-old Japanese woman, known for being the oldest trainer in her country, as well as for being the creator of the Takimika method, which promises to help you age with energy. Takishima started playing sports at age 65, with the goal of losing weight. Little by little, thanks to the publication of her book, a YouTube channel, numerous television appearances and even praise from Harvard University, this Japanese woman is an eminence for being fit in old age.
The Takimika method consists of a series of simple, low-impact exercises that can be practiced by anyone, regardless of age and physical condition. The foundation of this current is the importance of staying active, both our body and our mind. With this practice, it promises an aging full of energy, with benefits such as reducing the risk of suffering from certain diseases, lower risk of falls, increasing flexibility and making us feel more active.
It is not necessary to have specific sports equipment, which makes it much easier to practice, which can be done anywhere and at any time of the day. Although it consists of different exercises and its creator's YouYube channel is full of different training routines, there are four basic exercises that constitute the pillars of the method.
With this movement you will strengthen your legs and also work on your balance. Stand up and spread your legs hip-width apart. Then, lower your hips until you complete a squat. Raise your right leg little by little, also activating your abdomen to keep your back straight. Maintain your balance for a few seconds and lower your leg again. Then, repeat the process with your left leg.
Dragonfly focuses on back and arm strength as well as balance and hip and shoulder mobility. Stand with your legs shoulder-width apart and then lean your torso forward, as if your hips were a hinge. Make sure to keep your back straight, for which you must contract your abdomen. Extend your arms straight down and then slowly raise them to both sides of your body to shoulder height, as if they were the wings of a dragonfly.
Lie on the floor on your knees and your hands, the latter in a 90-degree position to the sides of the body with the elbows bent. Lower your upper body towards the mat until your face almost touches the ground and stay in this position for a few minutes, using force with your arms.
Lie face up with your knees bent and feet on the floor. To prevent lower back pain, put your hands under your buttocks. Keep your head elevated – without straining your neck – and little by little bring your knees towards your chest, as much as you can. Maintain the posture and lower your feet back to the ground.
