We are all aware that exercise generally has many benefits, such as improving physical fitness and strength. But what do we know about the effects of specific types of exercise? Researchers have already shown that jogging can increase life expectancy, for example, while yoga makes us happy.
However, there is one activity that goes beyond enhancing physical and mental health – martial arts can boost your brain’s cognition too.
Researchers say that there are two ways to improve attention, through attention training (AT), and attention state training (AST). AT is based on practicing a specific skill and getting better at that skill, but not others – using a brain training video game, for example.
AST on the other hand is about getting into a specific state of mind that allows a stronger focus. This can be done by using exercise, meditation or yoga, among other things.
It has been suggested that martial arts is a form of AST, and supporting this, recent research has shown a link between practice and improved alertness. Backing this idea up further, another study showed that martial arts practice – specifically kickboxing and karate – are linked with better performance on a divided attention task.
This is an assignment in which the person has to keep two rules in mind and respond to signals based on whether they are auditory or visual.
In a US study, children aged between eight and 11 years old were tasked with traditional martial arts training that focused on respecting other people and defending themselves as part of an anti-bullying program. The children were also taught how to maintain a level of self-control in heated situations.
The researchers found that the martial arts training reduced the level of aggressive behavior in boys, and found that they were more likely to step in and help someone who was being bullied than before they took part in the training.
Some forms of martial arts, such as Tai Chi, place great emphasis on controlled breathing and meditation. These were strongly linked in one study with reduced feelings of stress, as well as being better able to manage stress when it is present in young to middle-aged adults.
This effect has also been found in older adults – the 330 participants in this research had a mean age of 73 – too. And the softer, flowing movements make it an ideal, low-impact exercise for older people.
As several scientists are now looking into the links between emotional well being and physical health, it’s vital to note that martial arts has been show to improve a person’s emotional well being too.
In the study linked above, 45 older adults (aged 67-93) were asked to take part in martial arts training, cognitive training, or non-martial arts physical training for three to six months.
The older adults in the martial arts training showed lower levels of depression after the training period than both other groups, perhaps due to its meditative aspect. It was also reported that these adults showed a greater level of self-esteem after the training too.
After comparing a sedentary control group with a group of people doing martial arts, Italian researchers found that taking part in martial arts can improve a person’s working memory. They used a test that involved recalling and repeating a series of numbers, both in the correct order and backwards, which increased in difficulty until the participant was unable to continue.
The martial arts group were much better at this task than the control group, meaning they could recall longer series of numbers. Another project found similar results while comparing Tai Chi practice with “Western exercise” – strength, endurance and resistance training.
Evidently, there is far more to martial arts than its traditional roles. Though they have been practiced for self-defense and spiritual development for many hundreds of years, only relatively recently have researchers had the methods to assess the true extent of how this practice affects the brain.
if this sounds like something you or a loved one or friend can benefit from then sign up for 1 week of unlimited classes for just $19.99. This way to really get to experience how martial arts can benefit you. just click the link below to start your journey today.
1 Week for just $19.99