The ‘1, 10, 100, 1,000, 10,000’ Protocol to Protect Your Heart and Mind

A Japanese medical expert breaks down his regimen for living a long and healthy life.

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How can we maintain a healthy life in old age? Dr. Kyozo Ishikawa, professor emeritus at Kyorin University School of Medicine in Tokyo and an authority in clinical cardiology, shared his unique health and longevity regimen, which helps prevent cognitive decline and protect the cardiovascular system.

Ishikawa, 88, proposed the “one, 10, 100, 1,000, 10,000” health regimen. It proposes doing the following: “Read one piece of writing, laugh 10 times, breathe 100 times, write 1,000 words, and walk 10,000 steps.” The Japanese Medical Association recommends this regimen to help people stay healthy and remain active for longer.

Japan has consistently been ranked among the countries with the oldest populations. According to official data, the average life span of both male and female citizens is over 81. However, the amount of time people live independently without daily care is about 10 years less than this average lifespan. Ishikawa said he believes the reason for this shortcoming comes primarily from the incidence of two diseases: stroke and dementia.

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The main culprit of stroke is arteriosclerosis, which is closely related to unhealthy lifestyle habits such as insufficient exercise, excessive salt intake, and overeating. In addition to this, the root causes of dementia, such as Alzheimer’s disease, also include a lack of brain activity in daily life.

Ishikawa said that diseases such as cerebral hemorrhage, cerebral infarction, and Alzheimer’s disease can be prevented by making appropriate changes in one’s daily habits, and the health regimen he advocates can be easily integrated into daily life.

Read 1 Piece of Writing

“Read one piece of writing” means reading at least one article daily. Whether it be newspapers, magazines, or books, you name it—reading activates the thinking process and improves cognitive function. Several parts of the brain are actively involved during reading. This includes the prefrontal cortex, which is responsible for thinking and memory.

Growing evidence shows that regularly reading and engaging in intellectual activities such as playing games can help reduce the risk of dementia in older adults.

Laugh 10 Times

This means laughing audibly at least 10 times a day. A Japanese survey of more than 20,000 older people found that those who laughed more frequently every day had lower rates of cardiovascular disease. Even after adjusting for risk factors such as depression, people who rarely smiled had a 20 percent higher risk of heart disease compared with those who did every day.

Laughter also helps boost immunity and has an inhibitory effect on cancer and infections. Moreover, laughter increases endorphins in the brain, which makes people feel happier.

Breathe 100 Times

“Breathe 100 times“ means taking 100 deep breaths a day. Deep breathing will expand every corner of the lungs and bring ample oxygen into the blood, providing sufficient oxygen to the whole body. Deep breathing can also help increase the activity of parasympathetic nerves, bring mental stability, lower blood pressure, and slow the heartbeat, reducing the burden on the cardiovascular system.

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Ishikawa said he believes that for deep breathing to be effective, one must adopt the correct way of doing it and follow good practice. The key points here are to take 10 deep breaths at a time and repeat 10 times a day. Start by slowly exhaling through slow abdominal breathing to keep the parasympathetic nervous system active for a longer time and let the body enter a relaxed state.

Also, when breathing through the mouth, the air is not thoroughly purified, humidified, and warmed, thus potentially allowing harmful substances such as bacteria and viruses to enter the lungs. On the other hand, when breathing through the nose, these substances have all been filtered before entering the body through the nasal cavity. So remember to close your mouth when breathing through your nose.

Dr. Kimberly Parks, a cardiologist at Harvard-affiliated Massachusetts General Hospital, suggests in an article that you should try counting to five as you breathe in through your nose and then breathe out at the same rhythm. “Purse your lips, like you’re blowing out candles on a birthday cake, which will help slow down your exhalation.” Also, try holding your breath after you inhale. One popular method is inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. Of course, you can always adjust the time according to your own rhythm.

Write 1,000 Words

This means what it sounds like: Write 1,000 words every day. Cognitive function can be significantly improved through writing, and its effect can be a worthwhile personal experience, too. Writing 1,000 words a day is indeed a challenging task, but if it helps prevent dementia, it will be worth the effort, right? Write a diary entry or a letter, or maybe just jot down in a list the food you ate and the things you did yesterday.

A cohort study published in 2023 in JAMA Network Open studied more than 10,000 older Australian people and found that those who frequently wrote letters or journaled, used computers, or attended educational courses were less likely to suffer from dementia, with the risk reduced by 11 percent.

Walk 10,000 Steps

If walking this much is too difficult, 5,000 will suffice. However, in all cases, try to go outside and walk as much as possible.

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The Japan Medical Association points out that the feet are called the “second heart,” and walking helps promote the return of blood from the legs to the heart. Walking not only helps prevent and improve metabolic syndrome but also activates the brain, enhances memory, and helps prevent osteoporosis.

A study published in JAMA Neurology in 2022 found that walking 9,800 steps a day can reduce the risk of dementia by half. This was the optimal number, and more steps did not further reduce all-cause dementia risk. Taking fewer steps per day, such as 3,800, also reduced the risk of dementia by 25 percent. Based on data from the UK Biobank, the study included more than 78,000 British people aged 40 to 79, who were followed for about seven years.

A review study involving more than 30,000 adults in more than 40 countries found that even walking just 1,000 more steps a day could reduce the risk of mortality and cardiovascular disease. Other studies also found that walking can help lower blood pressure.

According to Ishikawa, the correct posture during walking is keeping your back straight, your chin slightly tucked, and your eyes looking straight ahead. Each step should start with the toes, followed by swinging your arms rhythmically, with the elbows slightly bent and heels touching the ground. Make the speed slightly strenuous, with the pulse around 110 to 130 beats per minute.

Ishikawa hopes that older people start practicing the “one, 10, 100, 1,000, 10,000” health regimen as soon as possible. He also said it is never too late to start if you are willing to get it going.