Japan consistently ranks among the highest in global life expectancy. In 2019, there were over 71,000 centenarians living in Japan, many of them active and happy even in old age. On the island of Okinawa, people have a centenarian rate five times higher than the rest of Japan. What is the secret behind this remarkable longevity? Much of it comes down to lifestyle, diet, community, and a concept known as ikigai.
Héctor García and Francesc Miralles – the authors of Ikigai: The Japanese Secret to a Long and Happy Life – traveled to Okinawa to find out. They visited Ogimi, a rural town in Okinawa dubbed the “Village of Longevity” for having the highest life expectancy in the world, and met dozens of residents in their 90s and 100s. Their research into the Okinawa lifestyle and longevity revealed that there is no single magic formula for health, but rather a set of simple, virtuous habits shared by these long-lived people. At the heart of their findings was the concept of ikigai.
The authors compiled these insights into a best-selling self-improvement book that not only describes the Okinawans’ routines but also teaches readers how to apply them. Ikigai has since become a global sensation, often listed among the best self-improvement books for its inspiring lessons on longevity and happiness. Published in 2016, the book shows that by discovering our own “reason to live” and adopting certain healthy habits for longevity, we can improve our well-being. In this Ikigai book summary, we’ll outline the key takeaways from Ikigai – explaining the meaning of ikigai, how to find your ikigai, and how these ideas can help you learn how to live a long and happy life.
What is Ikigai?
Ikigai (生き甲斐) is a Japanese word that roughly translates to “a reason for being.” In simpler terms, it’s the reason you get up in the morning – a personal mission or joy that makes life worthwhile. Interestingly, the word ikigai is composed of iki (生き, “life”) and gai (甲斐, “value” or “worth”), which together signify something that gives life value. For some, ikigai is found in work; for others it lies in family, a hobby, or serving the community. The concept combines your purpose in life with everyday passion and happiness.
Having an ikigai is believed to bring fulfillment and motivation. Studies suggest that a strong sense of purpose can contribute to reduced stress and improved health. According to the ikigai philosophy, every individual has at least one ikigai – you might have to search within yourself to discover it, but it’s there. Finding that reason to live can instill your life with new energy and satisfaction.
How to Find Your Ikigai
Finding your ikigai may require self-reflection and patience. A popular approach is to look for the overlap between four key aspects of your life – often represented as a Venn diagram of fulfillment. Ask yourself these questions:
- What do I love? (Which activities or interests ignite passion and joy in me?)
- What am I good at? (What are my talents and strengths that I can leverage?)
- What does the world need? (What value can I offer to others or to society?)
- What can I be paid for? (What skills or work can provide me with a livelihood?)
Your ikigai often lies at the intersection of these four domains. For example, if you love teaching, are skilled at it, the world needs education, and you can get paid to teach, then educating others might be a core part of your ikigai. The idea is to find a sense of purpose that balances personal passion with a contribution to the community.
Keep in mind that ikigai doesn’t have to be grand or tied to your job title. It can be something as simple as tending a garden, cooking for your family, or caring for grandchildren – anything that gives your days meaning and joy. The key is to follow what genuinely inspires you and makes you feel fulfilled. Over time, this guiding purpose can evolve, but at every stage it provides a compass for a life well-lived.
Key Takeaways from Ikigai
The book identifies several core principles and lifestyle habits – essentially, Japanese longevity secrets – that contribute to a long, happy life. Here are some of the key lessons from the Okinawan way of living that illustrate how to live a long and happy life:
- Stay active and don’t retire: Remain engaged in life by continuing to do things that matter to you. Keeping busy with meaningful work or hobbies gives you a sense of purpose. In Okinawa, elders stay active in their gardens and communities well into their 80s and 90s – many don’t even have a word for “retirement.” If you abandon the activities that give you purpose, you may lose the drive to live. Instead, keep your mind and body active. “Only staying active will make you want to live a hundred years.” – as a Japanese proverb says, staying active and useful is a recipe for long-lasting happiness and health.
- Take it slow: Don’t rush through your days. Being in a hurry adds unnecessary stress and makes you miss the small joys of life. Okinawans take their time and live at a gentle pace. As the old saying goes, “Walk slowly and you’ll go far.” When you leave urgency behind, life and time take on new meaning. Slowing down allows you to be more mindful and present, which leads to less stress and greater enjoyment of your daily activities.
- Don’t overeat – the 80% rule: Eat moderately for long-term health. The Okinawan practice of hara hachi bu is about stopping when you’re 80% full, rather than eating until you’re stuffed. By consuming slightly less, you put less stress on your body. A light, balanced diet (rich in vegetables, fruits, tofu, and fish) keeps you healthy and energetic. This kind of mindful eating is a healthy habit for longevity – it helps prevent illness and keeps you feeling light and active.
- Surround yourself with good friends: Social connections are essential. Being part of a supportive community helps you feel valued and combats stress. In Okinawa, people maintain tight-knit circles of friends (often called a moai) whom they can count on throughout life. Spend time with positive people, share stories, laugh, and enjoy each other’s company. Good friends not only make life more fun, but they also provide support during tough times – which in turn keeps you healthier and happier.
- Get regular, gentle exercise: Stay in shape with daily physical activity. You don’t need intense workouts; even low-impact exercise done consistently yields benefits. Okinawan elders often walk, do gardening, practice tai chi, or engage in traditional dances. The idea is to keep your body moving and avoid a sedentary lifestyle. Regular exercise keeps your muscles and bones strong and releases hormones that improve your mood. In short, a body in motion stays younger longer.
- Smile and cultivate optimism: A cheerful attitude is good for you. Smiling helps you relax and makes it easier to connect with others. The book notes that being optimistic doesn’t mean ignoring life’s problems; rather, it means focusing on the bright side whenever possible. Gratitude and humor go a long way. When you maintain a positive outlook, you handle stress better and invite more happiness into your life.
- Reconnect with nature: Take time to go outside and appreciate the natural world. Humans are meant to be in touch with nature, yet many of us spend most of our time indoors. In Japan, there’s a practice called shinrin-yoku or “forest bathing,” which is about immersing oneself in a natural setting and using all five senses to soak up the atmosphere. You can do this by walking in a park, hiking in the woods, or simply tending to a garden. Connecting with nature helps you recharge, find peace, and feel rejuvenated.
- Give thanks: Cultivate gratitude daily. Take a moment each day to be thankful for what you have – your family and friends, the food on your plate, the sunshine, even challenges that help you grow. Okinawans regularly give thanks to their ancestors and to nature. By practicing gratitude, you shift your mindset to focus on the good in life. This reduces stress and builds a “stockpile of happiness,” as the authors put it. A thankful heart is a happy heart.
- Live in the moment: Be present. Don’t spend your time ruminating on the past or worrying about the future – life happens here and now. Many of the Okinawan elders have a remarkable presence about them; they enjoy the moment they’re in, whether it’s a simple conversation or a quiet walk. Practicing mindfulness (living attentively in the present) leads to greater happiness. When you concentrate on what you are doing right now, you truly live each experience and find joy in life’s small moments. This focus on mindfulness and happiness helps prevent stress about things you can’t control and lets you savor today.
- Follow your ikigai (find your purpose): Finally, remember the core message of the book – live with purpose. There is a passion or mission inside you that makes life meaningful. Maybe it’s your work, or maybe it’s a hobby, volunteer effort, or caring for your family. Whatever it is, embrace it. If you haven’t found what drives you yet, keep exploring new interests and experiences – as Viktor Frankl wrote, “your mission is to discover it.” Your ikigai can be big or small: it could be a lifelong vocation or the enjoyment of daily rituals. What matters is that it gives you a reason to look forward to each new day. When you live with that sense of purpose, you unlock the art of living with purpose – you’ll stay motivated, keep learning, and bring joy to yourself and others all the way to the end.
Conclusion: The Art of Living with Purpose
Ultimately, Ikigai teaches that the secret to a long and happy life isn’t a fad or a quick fix, but a lifelong commitment to well-balanced, meaningful living. The wisdom of the Japanese centenarians boils down to simple truths: stay active, nurture your health, surround yourself with loved ones, and never cease finding joy and purpose in each day. Longevity is not just about adding years to your life, but adding life to your years.
By embracing the lessons of ikigai, anyone can begin to apply this philosophy to their own life. Wake up with a purpose in mind, take things slow and mindfully, do something each day that makes you happy, and stay connected with people and the world around you. Take care of your body with good food and movement, and take care of your spirit with gratitude and passion. In practicing this art of living with purpose, you may discover that you not only live longer, but also live better.
In the end, the Japanese secret to a long and happy life is wonderfully simple: live with intention and joy. Find your own ikigai – big or small – and let it guide you. When you lead a life filled with purpose, mindfulness, and happiness, every day becomes a gift, and a long life will naturally follow.
