Author: Dr. Vikram Chauhan

ABSTRACT

Radio Taiso is the most famous exercise program in Japan. It serves as an accessible and sustainable intervention for the care of older adults in society. Every age group can perform these exercises. Performing these exercises leads to a good health-related quality of life. The impact of these exercises is directly on the lifestyle of the individual. A fit lifestyle can prevent many physical and mental diseases which are associated with ageing and unhealthy habits. It is played every day at 6:30 Am at public NHK radio. As per the Ayurveda, various yoga asana and vyayam techniques are mentioned. Everyone has their choice as to how to keep themselves fit. Let’s discuss it in detail!

INTRODUCTION

Radio Taiso exercises are the basic callisthenics that is performed over the instructions provided by radio broadcasts. It provides exercises for all age groups and usually lasts for 10 to 15 minutes. This has lasted since the second world war. The objective was to keep soldiers active during the war. It was for both deployed and stationed units of the army. This is the longest-running broadcast program in Japan. This was also implemented by other countries in Asia like Indonesia, Taiwan, and Hong kong. People of Japan continued these exercises as they are available on all mediums like radio, television, and the internet. Moreover, this is performed daily in schools in Japan. According to the book Ikigai, the Japanese secret to a long and healthy life is Radio Taiso which is followed by the entire country.

PURPOSE OF RADIO TAISO

These exercises are performed in crowds such as in schools and workplaces. It diminishes the stigma of exercising without fear of judgement. It also promotes unity among the people in society. Individuals in this environment will become more open and develop connections among themselves. The main purpose of these exercises is to stimulate activity. On average, every human should exercise for at least 30 minutes a day and this has led to Japan having the lowest obesity rate as compared to other countries in the world. Radio Taiso encourages everyone to do exercises irrespective of fitness level.

BENEFITS

The benefits that Radio Taiso exercises bring to the body are:-

• It allows the brain and muscles to relax.
• Enhance most of the organs of the body system by promoting blood circulation.
• Enhances coordination and rhythm.
• Performing Radio Taiso to any sort of music is good for mental well-being.
• It makes you feel energetic and relieves fatigue.
• Improves posture and makes muscles stronger.
• As stress relieves it promotes a night of good sleep.
• Muscle strains are cured by doing these exercises.
• Doing Radio Taiso just after completing the work leads to relief from mental fatigue.
• Suppresses the symptoms associated with old age.

STEPS OF RADIO TAISO

Radio Taiso is performed in two sets. Each set is about 4 minutes. Two sets are known as Radio Taiso 1 and Radio Taiso 2.

Radio Taiso 1

Radio Taiso 1 focuses on the exercises that people of all ages, that is from very young to very old, can try. Along with a light rhythm, you can move muscles and articulate your whole body in a good balance. Radio Taiso 1 consists of 13 steps:-

• With feet together stretch your whole body, then back down while keeping your back straight.
• Raise arms to the side, and bend knees up and down, while keeping the heels raised.
• With arms outstretched, revolve one way and then the other.
• Stretch out your chest muscles by swinging the arms to the side and then slowly up again.
• Bend to the left with the arm stretched and back again. Then to the right and back again.
• With rhythmic bounces, bend forward three times then stand upright. Bend backward slowly and up again.
• Swing your arms and twisting your body. First left, right, left, and right, then diagonally to back (twice). Do the same way.
• First, put feet together and then put feet apart and extend arms up and down with sharp and strong moves.
• Put feet apart. Bend forward twice to the left feet then up and stretch out the chest. Next down to the right foot then up and stretch again.
• Stretch arms to full length, making a full circle and the same way to the other way.
• Jump with both feet put together and then open (with arms lifted horizontally), close, open, close.
• Raise arms to the side and bend knees up and down, while keeping heels raised.
• Finish it with a deep breath.

Radio Taiso 2

Radio Taiso 2 focuses on body training and exercises designed to strengthen the muscle. Dynamic movements make muscles flexible and stimulate blood circulation and make internal organs active. It consists of 13 steps:-

• With feet together, jump gently on the spot and loosen up[ the whole body.
• Raise arms up to the sides, with heels up; behind the arms and legs twice with bouncing motions then cross arms at the front.
• Both arms forward. Open, down, and lift with backward motion.
• With feet apart, open your arms wide and stretch out your chest, then cross the arms at the front. Breathe in and out in motion slowly.
• With your left hand under the arm, bend twice to the right then slap your sides twice and the same way to the other way.
• With your arms swinging, bend forward twice, then all the way back with both arms up.
• Swing your arms and twisting your body. First left, right, left, right with face looking in the front.
• Hop on the right leg twice, with the left leg lifting high. And the same way, to the other way, then little hops on each leg.
• Put feet apart. Twist to the left and bend down twice to the right. Then as lifting the body up, the same way to the other way.
• Bend from the waist and swing your arms back and forth. First a big swing and then smaller swings. Then swing your arms back and forth with the upright posture.
• Jumping jacks with arms lifted horizontally open, close, together; open, close, together.
• Raise arms to the front, then to the side while bending knees up and down. Control your breathing.
• Finish it with a deep breath.

AYURVEDIC ASPECT

Word Ayurveda is made up of two words Ayur and Veda which means the science of life. Dincharya is the practice of all those activities which start from waking up in the early morning which leads to health promotion and disease prevention. As per Ayurveda, vyayam (exercises) is an integral part of daily routine (Dincharya). Ayurveda recommends vyayam as a means to maintain health and also treat some diseases. Vyayam has a direct impact on tridoshas. It involves the movement of the body, movement is influenced by vata dosha, so exercise increases vata dosha. While performing exercises we start sweating as our body temperature increases. As sweating is influenced by pitta dosha. Hence workout increases Pitta dosha. Vyayam helps to burn fat. Fat is related to Kapha. Hence exercises tend to decrease Kapha in the body.

HERBAL REMEDIES FOR PROMOTING HEALTH BY PLANET AYURVEDA

Planet Ayurveda is a GMP Certified company providing pure herbal products worldwide. All the products are based on Ayurvedic texts and under the guidance of MD Ayurveda experts. All the products are devoid of any kind of preservatives, dyes, and harmful chemicals. Here are a few herbal remedies by Planet Ayurveda for promoting health:-

PRODUCTS LIST

1. MUSLI STRENGTH CAPSULES
2. TELOMERE BOOSTUP
3. TRIBULUS POWER

PRODUCT DESCRIPTION

1. MUSLI STRENGTH CAPSULES

Musli Strength Capsules by Planet Ayurveda is a 100% pure veg supplement. It contains two ingredients Safed Musli (Chlorophytum borivilianum) and Gokshura (Tribulus terrestris). Both herbs are present in equal amounts. It is the best nutrition supplement for all athletes and also for people who do daily work out. It helps in building up muscle strength and provides overall health support to the body.

Dosage:- 1 capsule twice daily.

2. TELOMERE BOOSTUP

Telomere Boostup by Planet Ayurveda is prepared by using ingredients like Giloy (Tinospora cordifolia), Ashwagandha (Withania somnifera), Grape Seed (Vitis vinifera), Amla (Emblica officinale), etc. It acts as an amazing Vajikarana (Aphrophidasic) and ojovardhak (immunity booster). As the name suggests, it boosts up energy levels and is helpful during the workout.

Dosage:- 1 capsule twice daily.

3. TRIBULUS POWER

Planet Ayurveda’s Tribulus Power is made with the standardised extract of Gokshura (Tribulus terrestris). It has immense health benefits. This herb balances all three doshas. It increases the libido in both men and women. It enhances the energy and boosts your vitality.

Dosage:- 1 capsule twice daily.

Contact Planet Ayurveda Support Team to provide you the costing / ordering and delivery information at – costing.planetayurveda@gmail.com or Call at 0172-521-4040 (India), +91-172-521-4040 (Outside India) or Whatsapp at (+91) 9915-593-604

CONCLUSION

Radio Taiso exercises are found to be very useful not only in maintaining good health but also leads to having good social bonding. It is one of the longest-serving broadcasts on radio. As per the Ayurveda, vyayam is considered as one of the best workouts. There are some herbal remedies that could be taken along with workouts. It also prevents many life-threatening diseases. Everyone should follow these practices.