Radio Taiso: The 3-Minute Japanese Exercise Routine
Looking for a simple way to boost your energy, improve flexibility, and move your body every day—without equipment or complicated moves? Say hello to Radio Taiso, Japan’s beloved morning exercise tradition that’s been around for nearly a century!
What Is Radio Taiso?
Radio Taiso (also known as radio calisthenics) is a short, gentle exercise routine broadcast across Japan every morning—yes, on the radio! Schools, workplaces, parks, and neighborhoods often gather together to do the routine in unison. It’s such a part of daily life in Japan that many people know it by heart from childhood.
The routine takes only 3 minutes to complete and includes a series of rhythmic, flowing movements designed to:
Increase joint mobility
Improve posture and flexibility
Wake up your muscles and circulation
Help people of all ages stay active
The best part? You can do it standing or seated, making it accessible for seniors, beginner exercisers, and anyone looking for a daily dose of movement.
How to Do Radio Taiso – Step-by-Step
Here’s a breakdown of the moves with repetitions and seated modifications so you can follow along at your own pace. The goal isn’t perfection—it’s daily movement and joyful consistency!
1. Full-Body Stretch and Opening Arms
Standing: Raise arms overhead and stretch tall, then circle them to your sides.
Seated: Sit tall, lift arms overhead, and lower them gently.
Repetitions: 2 times
2. Knee bends and Arm Lifts
Standing: Bend knees, while lifting both arms out to side shoulder height
Seated: Lift both arms out to the side shoulder height
Repetitions: 8 times
3. Lateral overhead arm circles
Alternate circles inward and outward
Repetitions: 4 times
4. Open Arms
Arms out to side
Open arms to stretch chest muscles
Repetitions: 4 times
5. Overhead Side Stretch Arms
Standing: Right arm overhead, leaning left: 2 times; Left arm overhead, leaning right: 2 times. Repeat sequence.
Seated: Right arm overhead leaning left once for a count of 2; Left arm overhead, leaning right for a count of 2. Repeat sequence.
6. Bends
Bend at the waist 3 times.
Place hands on lower back and lean back for count of 3
Repeat sequence
7. Twists
Arms swing laterally left, right, left, right and then diagonal up left 2x
Arms swing laterally right, left, right, left and then diagonal up right 2x
8. Heels and Arms Up
Step out left while fingers of both hands go to the shoulders
Lift heels, arms up
Step center, arms down to sides
Step out right while fingers of both hands to shoulders
Lift heels, arms up
Step center, arms down to sides
9. Reach and Open
Reach for left toes: 2 times
Stand up and open chest for 2 count
Reach for right toes: 2 times
Stand up and open chest for 2 count
10. Around the World
Bend at hips and circle to the left
Bend at hips and circle right
Bend at hips and circle to the left
Bend at hips and circle right
Bend at hips and circle to the left
11. Jumps
Standing: Do 4 hops and then 2 jumping jacks, arms out shoulder level (Modification: Do single step outs right and left instead of jumping jacks.)
Seated: No jumps. Shake arms down 4 times and lift arms shoulder level 2 times.
12. Knee bends and Arm Lifts
Standing: Bend knees, while lifting both arms out to side shoulder height
Seated: Lift both arms out to the side shoulder height
Repetitions: 8 times
13. Full-Body Stretch and Opening Arms
Standing: Raise arms overhead and stretch tall, then circle them to your sides.
Seated: Sit tall, lift arms overhead, and lower them gently.
Repetitions: 4 times
In Japan, this routine is more than just movement—it’s a shared experience that connects people to their community and helps them age with strength and independence. Whether you’re 7 or 87, Radio Taiso is a joyful and effective way to move your body every day.
Even better? It only takes 3 minutes, so there’s no excuse not to try!
Want to Practice with Mom and Me?
🎥 Watch our full tutorial video where we guide you step-by-step through each move, with both standing and seated options:
👉 Try out Radio Taiso!
🎥 Want to join me on my journey to Japan to learn about Radio Taiso? Click Here!
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