Functional Benefits of Hard Martial Arts for Older Adults: A Scoping Review
Our Fellow Jiu-Jitsu enthusiasts
Have you ever wondered how martial arts could benefit older adults? A recent scoping review explored this very question, focusing on the functional benefits of hard martial arts training for seniors. If you're passionate about martial arts and care about its impact on health, especially for the older demographic, this summary is for you!
What Did the Review Find?
The review analyzed a collection of studies to understand how hard martial arts affect older adults. Here’s what they found:
Strength: Increased by 9.3% to 34%
Mobility: Improved by 9.5% to 13.6%
Aerobic Endurance: Enhanced by 13.4%
Flexibility: Showed gains from 11.1% to an astonishing 316.7%
Balance: Improved by 20.5%
Study Overview
The review started with an impressive 264 studies identified through electronic databases and an additional ten studies from other sources. After removing duplicates and screening for relevance, six studies (7, 8, 11, 12, 14, 25) were included in the final review. These studies featured a total of 240 participants (102 males and 138 females), all aged between 60 and 83 years. Conducted between 2007 and 2021, the studies comprised randomized control trials and comparative designs.
Key Recommendations
Based on the findings, if older adults are considering hard martial arts training to boost their functional fitness, it’s suggested to:
Train for: 60 to 90 minutes per session
Frequency: At least twice a week
Duration: For a minimum of eleven weeks
Why This Matters
Maintaining functional fitness is crucial as we age. Hard martial arts training offers a comprehensive workout that can significantly enhance strength, flexibility, balance, and endurance—all key factors for a healthier and more active life.
Moving Forward
While the research highlights the potential benefits, it also notes some inconsistencies in training methods and calls for further studies to confirm these findings. For older adults, it’s important to practice martial arts under the guidance of experienced instructors and to consult with healthcare providers before starting any new exercise regimen.
Feel free to share your thoughts or experiences with martial arts and aging in the comments. Have you or someone you know seen improvements in functional fitness through martial arts? We’d love to hear your stories!
Keep rolling and stay strong!
Miller I, Climstein M, Vecchio LD. Functional Benefits of Hard Martial Arts for Older Adults: A Scoping Review. Int J Exerc Sci. 2022 Nov 1;15(3):1430-1443. PMID: 36618333; PMCID: PMC9797003.