An old ritual of samurai helps reduce the falls of the elderly (and only takes 5 minutes)

Kinging exercise, used for centuries by samurai, helps to strengthen the knee muscles, which in turn prevents falls and injuries.

A traditional Japanese practice, once associated with the discipline of samurai warriors, can bring amazing benefits for the elderlyaccording to a new published in Tohoku Journal of Experimental Medicine.

The research was based on a random and controlled clinical trial, led by researchers at the University of Tohoku, which suggests that the King-a conscious routine of slow and deliberate movements-can significantly increase knee strength, potentially reducing the risk of falls and injuries in the elderly.

The king consists of simple but accurate actions: sitting, standing, walking and bending.

The exercises Take only five minutes a dayThey do not require equipment and emphasize controlled movements, rooted in a secular label training, explain the study authors at the University of Tohoku.

“The knee extension force – the force used to stretch the knees – It is a fundamental measure of mobility and daily operation, ”explained the physiologist of the year Ayaka Ogasawara. “These encouraging results suggest that the king can help the elderly to maintain their independence.”

The rehearsal involved 34 healthy adults over 20, none of them with prior experience in King. Participants were divided into two groups: one continued with their daily routines, while the other practiced 20 to 22 king squats and movements to sit and get up once a day, four times a week.

After three months, the King group presented a Average increase of 25.9% in knee extension forceCompared to only 2.5% in the control group, an impressive improvement in a short time.

Although the study was not directly focused on the elderly, researchers believe the benefits would be more pronounced among older adults. THE muscle strength decreases naturally With age, often leading to sarcopenia and fragility. This trend is aggravated by sedentary lifestyles, and loss tends to be higher in the lower limbs.

Unlike more strenuous forms of exercise, the king depends only on body weight and emphasizes the slow and conscious movements. This reduces the risk of injuries, blood pressure peaks and other side effects, sometimes associated with resistance training.

The authors recognize limitations, including the small sample size and the dependence of participants to practice without supervision. Still, they note that similar results have emerged in other studies, including those who directly involved older populations.