Tis the season for New Year’s resolutions to get back in shape, and gyms will be crammed with the seasonal rush. Not too long ago, the local paper ran a series of articles on the pros and cons of various exercise programs. Not surprisingly, group activities based on developing skill such as dance, sports, or martial arts seems to be omitted as an option. Admittedly, the fitness aspect of martial arts classes can vary significantly from school to school, and possibly from program to program, but we have had some pretty nice success stories when it comes to the typical benefits of an exercise routine: weight loss, more energy, improved mobility and function, stress relief, etc. But as usual I am biased and martial arts offers much more. So I thought I would make the case for some of the finer points as to why martial arts should be considered as part of anyone’s fitness regimen.
The most obvious benefits in this conversation are physical. There are lots of ways to build endurance and strength, and martial arts can do that as well, although I would assert in some cases martial arts helps make sure these aspects are more functional than some other modalities. But martial arts can help develop attributes that are more commonly neglected as well.
Back in the day, I was also a personal trainer, and the most underappreciated component of fitness in my clients was flexibility—not just for its own sake, but how it also helps improve other areas of performance, including strength. I wish I could say things have gotten better, but they have not. When I was young in the martial arts, it was a given that half the other kids walking in the door could pretty much do the splits because, well, they were kids. No joke; it was not uncommon. In our classes today, I watch kids sitting on the ground, not even close to touching their toes, with slumped backs because they don’t know how to sit up straight. Slouching over phones and videogames has become a scapegoat for a lot of things these days, but I certainly see the decline in flexibility.
Proprioception is a fancy term for knowing where your body is in space, a part of body control. The precision movement of martial arts and analyzing efficiency in technique, makes us much more self-aware of our body position and movement. I took this for granted until I started teaching other people and realized just how much of a disconnect exists between what people think they are doing and really are doing. A simple example is a high block over your head, versus being up and to the side of it. It certainly gets a lot more nuanced than that. Before I did tai chi I would get out of my car to find my knee hurt—which was weird because it didn’t hurt when I got in the car. Now, I intuitively feel when my knee and foot are out of alignment and correct it before it gets to the pain stage. As I watch other group exercise classes, I see plenty of people enjoying the activity and working hard—perhaps too hard as their movement is jerky and inefficient, and they place their body and joints in awkward angles and positions unnecessarily. I wonder how many of them are sore not because of the workout but because of the unintended stress they put on their body for lack of self-awareness.
While many people like solo exercise, another neglected component of fitness or performance is reaction time, speed, and agility. Many bootcamp type classes focus on the physical ability of speed or agility, but a cone drill doesn’t create an urgency to move like getting punched, kicked, or thrown does. There is physical reaction time, and there is also mental reaction time. Martial arts makes you get faster at both.
Indeed, the mental engagement of the martial arts is still one of the biggest draws for me. Whether doing solo work, and developing the attentive, meditative focus of a form, or working with a partner representing danger, requiring you to stay mentally engaged and alert, martial arts trains the mind, body, and spirit together. In sport psychology the distraction hypothesis simply states that one of the reasons we feel better after exercise is that it requires us to live in the now and forget about daily stressors for a while. Again, I might be biased, but from the minute you bow onto the mats in different attire—signifying you are leaving the outside world behind for a while and entering a different, special place—no other activity (when done properly) requires the constant engagement that martial arts does. As I walk to some of my college classes I pass by people on treadmills or ellipticals, reading textbooks while “working out”. I often joke that I would never choose an activity that is so boring that I have to bring homework to pass the time.
There are a few of the added benefits from doing martial arts, but that still doesn’t include the benefit OF doing martial arts. Even if the self-defense component is a secondary motivation, I still consider it to be a pretty big perk. While I enjoy other sports, learning how to possibly defend yourself and your loved ones may someday have a much better return on investment of time and energy than getting good at putting a ball through a hoop, in a net, or in a small hole in the ground.
Those other sports have a teamwork element, but despite being an individual sport, martial arts still have a strong team building component as well. As I have mentioned before, it is hard to routinely trust your physical wellbeing to other people in mimicked fighting and not develop a pretty good sense of camaraderie. We push each other to get better and improve as we are all on the martial path together. Rather than most gyms where they hope to sign up more people than could possibly use the facility if they all showed up, we want our students to stay on track and progress. Some people would come closer to achieving their fitness goals if instead of joining an impersonal gym, they joined a team who cared.
The fitness industry is quick to create, or recreate, fitness trends. Some of these are martial arts inspired. Tai Chi permutations abound, especially for the aging population, including infomercials. MMA style fitness routines have become popular, just as cardio kickboxing did in the 90’s. Martial arts should be used to it. Some credit NASA with developing isometric exercises for zero gravity, but you see isometric exercises in various katas or even some TKD forms. NFL teams are sometimes given credit for being the first to incorporate weight training as a means to improve sports performance, but this was not news to martial artists—from Karateka to Indian Wrestlers. Every major league and most college teams have massage therapists on staff to aid in recovery, again not a new concept to martial arts across the globe. All these practices martial arts have had for centuries. People were fascinated watching the last Olympics as all the swimmers with perfectly round hickeys from cupping—the newest sports performance rage—which is another ancient technique from Eastern medicine. I just read an article on the newest fitness class involving swinging a sword. Martial arts, Yoga, Tai Chi. I wish people would just try to the original version instead of the latest fad version—often a shell of the original.
In fact, one could argue that the original purpose of all fitness was in no small part martially inspired and still innate in us. Why do we hold the person who can run the fastest in high esteem? Probably because a long time ago it was important to be able to run away from or run something down. Why do we prize being the strongest? Because we take comfort in the idea of being able to dominate, or at least not be dominated by others. The original all star athletes were the ones who could throw a rock or spear the best. All other ball sports are just pacified versions. You might find this a stretch, but there is a reason none of the actors in 300 had dad bods.
Fortunately we don’t have to look like that to be able to enjoy the physical fitness benefits of martial arts. And those benefits are many and often underappreciated. Perhaps that is why in the world of ever changing fitness trends, one of the original purposes of physical prowess still has staying power in today’s more civilized society. Perhaps this New Year, you should try a centuries old fitness fad.