Masahiro Kimura: Building a Fatigue-Resistant Body from Daily Life

The "jitsugaku (science)" taught by Yukichi Fukuzawa is a field of study rooted in daily life and practical utility. The science of fatigue recovery also only gains meaning when it is applied within our daily routines.

The sensation of "not being able to get rid of fatigue" cannot be explained simply by muscle exhaustion. Fatigue is a systemic reaction involving the nervous, endocrine, and immune systems; in particular, the protective signals emitted by the brain saying "I can't do any more" have a significant impact. The body always gives signs before it breaks down. How we receive those voices is the starting point for recovery.

What I feel while working with many athletes in the sports field is that fatigue is influenced more by "quality" than "quantity." Unreasonable strain or biased usage increases local tension and stagnates blood flow. On the other hand, a body where the whole system is linked and can follow gravity naturally has good energy efficiency and is less likely to be exhausted even after moving for a long time.

Another important thing is to let the body experience moderate fatigue. In a life with no load at all, neither metabolism nor the nervous system is activated. Receive appropriate stimulation and recover thoroughly. That cycle is what makes the body strong and supple. Fatigue is not an enemy to be eliminated, but an existence to be utilized effectively.

The key is the function of the extensor muscles. Extensor muscles in the back and buttocks support posture as anti-gravity muscles. When these work naturally, the body stabilizes, breathing deepens, and the balance of the autonomic nervous system is more easily maintained. When the body is stable, the mind also calms down. Posture and nerves are closely connected.

On the other hand, we use flexor muscles too much in our daily lives. A forward-leaning posture or long periods of sitting tense the front of the body and close the chest. By gently stretching the flexor muscles, breathing deepens and blood flow is promoted. Blood flow is the recovery power of the body itself, carrying oxygen and nutrients and flushing away unnecessary waste.

Stretching muscles and facilitating (effectively stimulating) nerves. By adjusting both of these, the body's metabolism will naturally increase.

Everyone understands that exercise is good for the body. However, in reality, we are often overwhelmed by daily work and family, leaving us with little time or mental energy. Moving the body can feel quite bothersome. Energy is consumed just by living a normal life.

However, the modern era is a time when physical activity has decreased and mental and cognitive loads have increased. Long hours of digital work tense the nervous system and create so-called brain fatigue. One of the keys to leading such a state toward recovery is moving the body from the neck down. With just a little bit of effort or short-term care, circulation changes and nerves are regulated. The body is more honest than we think, and it is an existence that will surely respond if we face it appropriately.

Therefore, I recommend the "Palm Open Exercise." Open both hands as wide as possible and hold for 7 seconds while focusing your awareness to your fingertips. The hands are deeply connected to the brain, and stimulating them activates the central nervous system. Next, shake your hands lightly and relax. Repeating this for 3 sets alone promotes blood flow, regulates the autonomic nervous system, and makes you feel lighter. Even in a short amount of time, the body responds properly.

And I value the "habit of walking comfortably." Walking is the most accessible and excellent full-body exercise. Walking with the pelvis at the center, the spine upright, and the arms swinging naturally engages the extensor muscles and relieves tension in the flexor muscles. Walking comfortably increases blood flow, raises metabolism, and as a result, creates a body that does not tire easily (please refer to the exercises for comfortable walking in my book, "The 24-Hour Fatigue-Free Body").

I would like to recommend adding three more walking techniques here. The first is the "Nerve Refresh Walk." Walk briskly while feeling a pleasant breeze. Nerves are widely distributed on the surface of the body, and skin sensations directly affect the brain. By being conscious of feeling the wind, soft stimulation enters the nerves, over-tension is released, and your mood is regulated.

The second is the "Bone Tapping Walk." Walk so that you feel a slight vibration when the soles of your feet, especially the heel bone, touch the ground. When bones receive vibration stimulation, they produce a weak electrical reaction called the "piezoelectric effect." This stimulation promotes bone metabolism and helps align the body's axis. It is a way of walking that adjusts posture from the bones.

The third is the "Stair Muscle Walk." Intentionally choose stairs and challenge yourself to a slightly longer climb. Going up and down stairs applies a moderate load to the muscles, increases heart rate, and promotes full-body blood flow. It is precisely when you feel stiffness in your muscles that stimulation to increase circulation is effective.

In today's world overflowing with information, various recovery methods are introduced. However, the essence is surprisingly simple. Adjust your posture, deepen your breathing, move well, and sleep well. Respecting the structure of the body and the function of the nerves is the most reliable recovery method.

Fatigue is not the enemy. It is an important message from the body. Listen to that voice, understand your own body, and cultivate the power to regulate it. Small daily accumulations will eventually build a body that does not tire easily.