One of the most striking examples is Mieko Nagaoka, who only began swimming seriously in her eighties after suffering a knee injury during her practice of Noh, a traditional form of Japanese theatre. What started as rehabilitation soon evolved into an extraordinary athletic career.

By the time she turned 100, Nagaoka had published a book celebrating her active life and set her first world record. Even past 105, she continued to compete in Masters swimming events and amassed 18 world records across age categories.

In 2019, surrounded by admirers and media attention, Nagaoka announced her retirement at the Japan Masters in Fukuoka. She attempted to establish a new world record in the 50-metre backstroke for the 105–109 age group but was unable to finish the race. Still, she exited the pool smiling, applauded by fans. Speaking to Japanese media, her son and longtime training partner described their years of swimming together as an experience unmatched anywhere else in the world.

Nagaoka is not alone. Another celebrated centenarian, sprinter Hidekichi Miyazaki, captured public imagination before his death in 2019 at the age of 108. Nicknamed “Golden Bolt”, a nod to Usain Bolt, Miyazaki set the first-ever world record in the 100 metres for athletes aged 105 and over. His reaction to the achievement was characteristically unsentimental. He said he was dissatisfied with his time.

The BBC has frequently highlighted how this competitive spirit appears repeatedly among Japan’s elderly. It is not limited to track or pool events. Yuichiro Miura, an internationally renowned alpinist and professional skier, remains one of the country’s most recognisable sporting figures well into his eighties. Known globally for skiing down Mount Everest, a feat documented in an Oscar-winning film in the 1970s, Miura later returned to the mountain repeatedly, becoming the oldest person to reach the summit at 70, then breaking his own record at 75 and again at 80.

Even when medical advice forced him to abandon a high-altitude climb in South America in 2019, Miura made it clear that his ambitions were merely postponed, not abandoned. He has since spoken openly about his intention to attempt Everest again at 90.

Beyond headline-making athletes, Japan’s active elderly population includes marathon runners in their eighties, late-life surfers and seniors who take up demanding hobbies on impulse rather than prescription. Their stories raise an important question. Is healthy ageing driven purely by diet and exercise, or does the refusal to disengage from challenge and competition matter just as much?

Living longer in an ageing world

Japan’s demographic reality is becoming increasingly relevant far beyond its borders. United Nations projections suggest that by 2050, the global population aged 80 and above will more than triple. Japan has already entered what is known as a “super-aged” phase, with more than 28% of its population aged 65 or older.

Economists and policymakers have long debated how ageing societies should respond to shrinking workforces and rising healthcare costs. However, as the BBC has noted in its coverage, an equally pressing issue is the mental and social wellbeing of older citizens.

Culturally, Japan places a strong emphasis on avoiding meiwaku, the idea of becoming a burden on others. This deeply ingrained social value often encourages seniors to maintain independence for as long as possible, both financially and emotionally. Rather than withdrawing, many continue to work, volunteer or participate actively in their communities.

Government data reflects this reality. A large proportion of people over 60 remain economically or socially active, and many companies have raised retirement ages to accommodate a workforce that is both willing and capable of staying engaged.

The role of activity, community and purpose

Research suggests that physical activity in later life can preserve not only muscle strength but also cognitive ability. Light exercise, such as walking, stretching or swimming, has been linked to better mental health and stronger social connections. Experts quoted by the BBC have also pointed out that ageing muscles are more adaptable than previously believed, capable of strengthening well into old age when properly trained.

Yet physical fitness is only part of the picture. Japan’s seniors often build their own social networks, organising activities and supporting one another through local initiatives. This self-driven community engagement plays a crucial role in sustaining motivation and wellbeing.

The influence of this mindset extends even into digital spaces. Kimiko Nishimoto, a nonagenarian photographer known online as an “Insta-gran”, has gained hundreds of thousands of followers for her playful self-portraits and satirical humour. Through her work, she challenges stereotypes about ageing, using creativity and wit rather than physical feats to stay visible and connected.

Rethinking what it means to age

Japan’s “super-aged” figures, frequently spotlighted in BBC reporting, are slowly dismantling the idea that ageing is synonymous with decline. Their lives suggest that purpose, curiosity and joy may be just as important as nutrition or fitness routines.

As Nishimoto herself once joked, her longevity has little to do with a strict health regime. Instead, it may lie in her willingness to laugh, create and share her life with others. In that sense, Japan’s ageing population may be offering the world not just longer lives, but better ones.