Japan Births at New Low as Population Shrinks and Ages

Women carry their children on their bicycles as they ride through an intersection near a sporting arena planned to be used during the Tokyo 2020 Olympic and Paralympic Games in Tokyo on June 24, 2021. (AP)
Women carry their children on their bicycles as they ride through an intersection near a sporting arena planned to be used during the Tokyo 2020 Olympic and Paralympic Games in Tokyo on June 24, 2021. (AP)
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Japan Births at New Low as Population Shrinks and Ages

Women carry their children on their bicycles as they ride through an intersection near a sporting arena planned to be used during the Tokyo 2020 Olympic and Paralympic Games in Tokyo on June 24, 2021. (AP)
Women carry their children on their bicycles as they ride through an intersection near a sporting arena planned to be used during the Tokyo 2020 Olympic and Paralympic Games in Tokyo on June 24, 2021. (AP)

The number of babies born in Japan this year is below last year’s record low in what the top government spokesman described as a “critical situation.”

Chief Cabinet Secretary Hirokazu Matsuno promised comprehensive measures to encourage more marriages and births.

The total of 599,636 Japanese born in January-September was 4.9% below last year’s figure, suggesting the number of births in all of 2022 might fall below last year's record low of 811,000 babies, he said.

Japan is the world’s third biggest economy but living costs are high and wage increases have been slow. The conservative government has lagged on making society more inclusive for children, women and minorities.

So far, the government's efforts to encourage people to have more babies have had limited impact despite payments of subsidies for pregnancy, childbirth and child care.

“The pace is even slower than last year ... I understand that it is a critical situation,” Matsuno said.

Many younger Japanese have balked at marrying or having families, discouraged by bleak job prospects, onerous commutes and corporate cultures incompatible with having both parents work.

The number of births has been falling since 1973, when it peaked at about 2.1 million. It's projected to fall to 740,000 in 2040.

Japan's population of more than 125 million has been declining for 14 years and is projected to fall to 86.7 million by 2060. A shrinking and aging population has huge implications for the economy and for national security as the country fortifies its military to counter China's increasingly assertive territorial ambitions.

A government-commissioned panel submitted a report to Prime Minister Fumio Kishida last week citing the low birth rate and falling population as factors that might erode Japan's national strength.



Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.