How Did Samurai Stay Healthy?

— For a Warrior, Health Was Also a Battlefield

■ Health Was a Samurai’s “Strength to Protect Others”

For a samurai, health was not only personal care.
It was a duty — to protect their lord, their family, and their fellow warriors.

If they collapsed, the whole group could be put in danger.
So samurai treated daily health management as part of preparing for battle.

This idea is still useful for us today.

■ 1. The Samurai Morning Routine Was Surprisingly Healthy

Most samurai followed a simple but powerful morning routine:

• Wake up before sunrise
• Wash with cold water to wake the body
• Light exercises to warm up muscles
• A few minutes of quiet sitting or meditation

This is basically the same as today’s habits:

early rising, cold shower, stretching, meditation.

Samurai already lived a lifestyle that helped the mind and body stay balanced.

■ 2. Samurai Ate Light Meals and Practiced “Hara-Hachibu”

Samurai meals were simple:

• Rice
• Miso soup
• Pickles
• Small side dishes
• Occasional fish or vegetables

And they followed a key rule: “Hara-Hachibu” — eat until 80% full.

A full stomach makes you slow.
It weakens judgment in serious moments.

So “a little less” was considered the best way to stay sharp.

(This matches exactly what有田さん said about overeating and feeling unwell!)

■ 3. Training Every Day, But Never Overdoing It

Samurai trained their bodies daily:

• Sword practice
• Light running
• Jujutsu movements
• Horse riding for core balance

But they avoided extreme workouts.
Why?

Because a warrior must always be ready to move immediately.
Being sore or exhausted was dangerous.

Their ideal: light, daily, sustainable training.

This is basically the smartest modern fitness approach.

■ 4. Mental Care: Breathing, Zen, and Stillness

Samurai cared for their mind as much as their body.

They used:

• Breathing techniques
• Zen meditation
• Quiet time in nature or gardens
• Writing journals (later continued by Meiji military leaders)

Breathing practices helped control:

• fear
• stress
• anxiety
• and sharpened focus

This is almost identical to today’s “mindfulness.”

■ 5. Resting Wisely: Samurai Did Not Push Themselves When Sick

Surprisingly, samurai did not believe in pushing through illness.

Why?

• Collapsing in battle meant failure
• A warrior must protect “future strength,” not just today’s pride
• Resting when needed was part of discipline

So samurai rested honestly and recovered fully before pushing again.

This mindset is extremely relevant in modern life.

■ Summary: Samurai Health Was Minimal, Calm, and Highly Practical

The samurai approach to health was simple but powerful:

• Early mornings
• Cold water
• Light exercise
• Balanced diet with “80% full” rule
• Breathing and meditation
• Not overtraining
• Resting when needed

Their lifestyle was a quiet but effective system for staying strong.

When we feel unwell, samurai wisdom can guide us back to balance.