There are reasons that martial arts have stuck around for hundreds—and in some cases, thousands—of years. Whether they’re studying karate, taekwondo, kung fu, ninjitsu, or any of the other many disciplines, martial artists find the practice makes them stronger, more coordinated, more self-assured, more focused, less stressed, and an overall more balanced person. Hey, what’s not to love about that?
And no matter what age you are, you could learn something from a martial arts class—it’s a sport that is popular with children, adults, and even seniors.
Strong, Flexible, and Balanced
What makes martial arts so great? When you go through a martial arts routine, you find that the moves require your entire body, working every major muscle group. Although you aren’t using weights or resistance bands, you still build strength from the repeated arm movements like punching and leg movements like kicking. You’ll also work your core because of all the rotations and twisting that the moves require. On top of that, completing a routine at an intense speed will raise your heartrate and give you a calorie-torching aerobic workout.
Practicing martial arts moves will even improve your flexibility and your balance, both of which are important for avoiding injury as you grow older. As an impact sport, it’s good for strong bones as well, thus reducing risk of conditions like osteoporosis.
Improve Focus and Increase Reaction Time
A martial arts coach (often called a master or grandmaster) will tell you the sport is just as great for your mind as it is for your body. Performing the moves requires precision and focus to do them correctly. The need to dodge and block attacks while countering them with moves of your own will improve your reflexes and increase your ability to react under pressure. In fact, according to a 2018 study published by the peer-review journal Frontiers in Psychology, people who do martial arts enjoy increased levels of alertness that intensifies the longer they have been practicing.
But these mental benefits may bring long-term advantages as well. Learning complex martial arts moves helps your brain form new neuronal connections the same way learning a new language would, meaning students are less likely to develop conditions of degenerative brain function, such as Alzheimer’s.
Sparring, Not Fighting
Some people might have reservations about martial arts because they perceive it to be about fighting—but that’s not the case when you’re training. When martial arts students face off against each other, they are sparring, which means their match is controlled by specific rules. The idea is for students to use their techniques while demonstrating discipline and trust. In the end, the idea is not about winning but instead about making both students better.
Trying Out Martial Arts
Before you seek out a martial arts class, give some of the moves a try by incorporating them into your regular workout routine. Here are three that will work your major muscle groups, challenge your balance, and get your heart racing:
Chair Kicks
1. Place a simple chair or bench in front of you and stand facing it with your feet shoulder width apart. 2. Raise your knee so your leg is at a 90-degree angle, then extend your leg so you are kicking over the seat of the chair. This is referred to as a mae-geri, or front kick. 3. Retract your leg and return to your standing position. 4. Repeat the kick with the other leg. 5. Stay slow at first so you can maintain good form through the whole movement. As you start to be more comfortable with a proper front kick, you can pick up your speed.
Wall Punches
1. Stand at an arm’s length away from the wall with your legs spread slightly farther than shoulder width. Bend your knees slightly so you are resting your weight on your quads and glutes. 2. Bend your elbows and raise your fists to chest height, keeping your arms as close to your sides as possible. 3. Extend your right arm as if you’re punching the wall. Come as close as you can to the wall without actually touching it. This helps exercise your self-control as you avoid actually touching the wall. 4. Bring your arm back in and repeat with the other arm.
Knee Kicks
1. Begin in a kneeling position with one knee on the ground and the other leg out in front of you, foot flat on the floor and knee at a 90-degree angle. 2. In one fast motion, rise up and put your weight on your forward leg. Kick your leg from the ground in front of you, extending a punch with the opposite arm. 3. Finish by dropping back down into your beginning position. Keep your movements controlled so you don’t land hard on your knee.
