Five Reasons Why Martial Arts Is the Best Fitness Program for Adults

As adults, most of us can readily identify the components of a healthy lifestyle and list the factors that contribute to wellness, health and peace-of-mind. We know that being fit entails good sleep habits, maintaining a wholesome diet and engaging in an active lifestyle. We know this because it has been hammered into our minds through the media on a near-daily basis. 

So why then, if we know the answers, do so many Americans continue to neglect their wellbeing? Why is obesity an epidemic in this country? Why are heart disease ... cancer ... diabetes ... and other diet-related diseases so rampant?

Obesity ... the most pressing health issue of our time

Every day, while struggling with knowing what is right to do for our bodies we encounter a variety of hurdles and obstacles ... work, school, kids, family obligations, bills to pay, community involvement, etc. We live increasingly stressful and time-crunched lives. It is difficult to “wind down” and get enough sleep when we are always on-the-go, when we always have some place we have to be. Diet-wise, how often have we sacrificed nutrition for convenience because we were too tired or too busy to cook? And, instead of engaging in beneficial physical activities, we find ourselves spending what little leisure time we have in front of a computer or TV screen.

In short, we understand what it takes to be healthy ... but we don’t always rise to the challenge of doing what’s necessary in order to achieve and maintain maximum health.

Here are just some of the proven benefits fitness has to offer:

• Better sleep     • Better concentration     • Improved emotional health     • Improved heart health     • Improved self-image     • Stronger immune system     • Greater strength and flexibility     • Healthier weight

Take a look at how fitness affects some of the maladies that plague adults:

Heart disease is one of the most prevalent killers in our society today. Not only does regular exercise help to prevent heart problems, but a lifestyle that lacks physical activity is an added risk factor. Regular exercise alone lowers blood pressure and helps control cholesterol levels. Staying active also decreases abdominal fat which has been proven to be another risk factor of heart disease. It has been repeatedly demonstrated that people who exercise regularly after their first heart attack live longer than those who do not.

Studies have shown that Asthma attacks are at least partially preventable with regular exercise. Activities that require long periods of exertion are often not tolerated well by asthmatics; but, daily aerobic exercise can actually help an asthmatic to develop stronger lungs as well as increased lung capacity, thereby decreasing the frequency of attacks.

Osteoporosis – Resistance training helps to guard against osteoporosis. And it does not matter if you use free weights or your own body weight. Individuals who have been sedentary their whole life have a far greater chance of developing bone density issues. With the resistance and weight bearing that occurs during exercise, however, bones not only maintain, but may actually increase, their strength.

Healthy weight – Proper diet combined with exercise is the key to reaching and maintaining a healthy weight. You didn’t gain weight by taking a pill, and, there is no magic pill that is going to make you lose excess weight -- and keep it off – for the long term. Despite near-continuous ads on television and in magazines touting the latest fad diets or trendy herbal fat-burning miracle supplement, exercise is the only way to burn calories and ensure that your body’s natural regulatory eating signals are working as they should.

The bottom line is that physical activity is great for you. In fact, Time Magazine (A to Z Health Guide, 2004) called exercise: "one of the closest things to a magic bullet that modern health care has to offer."

So, while any type of strenuous physical activity – lifting weights, Pilates, yoga, swimming, running, hiking, biking, etc. -- will improve your health and well being, some types are better than others.

Let’s look at why a lot of physiologists and psychologists view Martial Arts as one of the best types of exercise you can get.

First, we need to dispel the myth that Martial Arts classes are just for kids. According to the Sporting Goods Manufacturers Association, among others, more than one-third of Martial Arts students are adults. The reality is that Martial Arts are great for adults of all ages -- 20-somethings as well as more ... “seasoned” individuals. I have personally known and coached people who did not even start training until their 50s and 60s; they were able to lose weight, develop strength, increase stamina, improve joint health and reap all of the same benefits as someone younger. The key is in adapting the training to each individual in order to realize maximum results. 

Furthermore, the style of Martial Art is less important than the effort and consistency with which you train. Whether you train in taekwondo, karate, jujitsu, aikido or some other form, the benefits remain the same.

Here are the 5 reasons why martial arts is the best fitness program for adults:

• Total body workout: Martial Arts are a combination aerobic/strength workout that use every muscle group in the body. Your stamina, muscle tone, flexibility, balance and strength will all improve through regular training.

• Stress relief: Martial Arts allow you to kick, punch, grapple and scream, which is a great stress release no matter what your age. Whether practicing with a partner, solo drilling, or hitting targets or a heavy bag, the physical exertion of Martial Arts demands your complete focus, and that doesn't leave much room for worrying about other things. Furthermore, exhausting your body through a demanding physical regimen often leaves your mind less rigid as well. 

• Reach and maintain your healthy weight: Due to the total-body workout of a Martial Arts session, tons of calories are burned. However, you’ll also find that your natural eating signals become better regulated so food cravings will diminish or disappear and you’ll eat less as a result.

• Learn self-defense skills: Unlike any other form of exercise, with Martial Arts you learn potentially life-saving self-defense skills at the same time you are getting in shape.

• Improved self confidence: Due to the goal setting, positive encouragement, respect, and core values that are inherent in nearly all Martial Arts programs, one of the greatest benefits of training is increased self confidence. Knowing that you can handle yourself calmly, rationally, and effectively in a potentially violent situation promotes a quiet inner strength. You become more at ease in various situations – whether you’re in danger or simply doing a task that takes you beyond your comfort zone -- and you’ll discover you can accomplish anything you set your mind to.

Here is a BONUS Reason why Martial Arts is the BEST Form of Exercise for Adults

         Martial Arts train the mind as well as the body – The meditation and internal reflection that are intrinsic parts of many types of Martial Arts training have a huge impact on both mental and physical well-being. These practices, when done regularly, help to center us, combat stress, better handle chaotic situations, and have actually been shown to increase the gray matter in our brain. Check out these articles for more information (this is but a small sampling of the research and data – there are literally thousands of links and reports):

·  http://www.lifehack.org/articles/lifestyle/10-benefits-of-meditation-that-you-might-not-know-about.html

·  http://www.ineedmotivation.com/blog/2008/05/100-benefits-of-meditation/

·  http://www.medicalnewstoday.com/articles/272833.php

·  http://www.huffingtonpost.com/2014/09/19/meditation-benefits_n_5842870.html

·  http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

·  http://www.webmd.com/mental-health/features/meditation-heals-body-and-mind

·  http://foodmatters.tv/articles-1/7-health-benefits-of-meditation

·  https://nccih.nih.gov/health/meditation/overview.htm

So, those are the top five reasons (plus a pretty nifty bonus) why Martial Arts is the best fitness program for adults.

Martial Arts aren’t for everybody -- but it might be right for you.

To learn more about the Martial Arts we teach and determine if it's the right physical activity for you, please call us at (570) 332-4377 or email us at barnesmartialarts@yahoo.com.

We'll be happy to answer any questions you may have.

BARBARA LEWIS -- June 2015 Student of the Month

On Wednesday, July 8 Barbara Lewis was chosen as Student of the Month for June 2015. 

Barbara, age 49, has been a member of the Adult Program since coming to the Studio following a self-defense seminar held at McCann School of Business and Technology in Wilkes-Barre. Barbara enrolled her daughter at the Studio after the seminar. Her own involvement came when she was challenged by her daughter, Emma.

“Emma told me, if I can do this so can you,” says Barbara.

In addition to Martial Arts, Barbara, a resident of Plains, PA lists reading and meditation as other interests.

According to Master Barnes, “Barbara was chosen as Student of the Month for a number of reasons: her enthusiasm for self-defense, which is her favorite part of class; her positive attitude; her willingness to accept and overcome challenges; her participation in every community event and monthly Kindness Mission; she is very tenacious when it comes to learning new techniques and concepts, never settling until she completely understands. Perhaps the most significant reason, though, is the massive personal transformation she experienced as a result of her training. When Barb first came to us, she was very quiet, almost shy, and not very engaged in the class; as time passed, however, and she became aware of her own inner strength, her confidence grew and she really came out of her shell. So much so, that the other students now refer to her as The Barbinator!”

Students of the Month are chosen based on a variety of criteria, including: class participation, discipline, attitude, technique, personal conduct and how well they exemplify the Martial Arts in ALL areas of their lives, in and out of the studio.

When asked if she had any advice for others who might be considering Martial Arts training, Barbara responded, “Don’t just think about doing something; do it. Just because you think you can’t do something today, doesn’t mean you won’t be able to do it tomorrow. Don’t compare yourself to others. Always strive to make your tomorrow better than your best today.”

Great advice, Barb!! Congratulations!!

The Cold, Hard Facts About Domestic Violence.

In light of both October being National Domestic Violence Awareness Month, and our Domestic Violence Education and Awareness Seminar scheduled for Saturday, October 25 from 2-4pm, we thought it might be eye-opening to share some of the facts and statistics behind this woefully under-reported crime.

The following statistics were culled from publicly available published reports from various sources, including the Federal Bureau of Investigation (FBI), U.S. Department of Justice (USDoJ), the Centers for Disease Control and Prevention (CDC), the Institute for Children and Poverty, National Coalition Against Domestic Violence, and National Criminal Justice Reference Center among others. 

Domestic violence (also known as intimate partner violence) can happen to anyone, regardless of gender, race, ethnicity, sexual orientation, income, or other factors.

The Victims

• 1 in 4 women will experience domestic violence during her lifetime.
• Women experience more than 4 million physical assaults and rapes committed by their partners, while men are victims of nearly 3 million physical assaults.
• Women are more likely than men to be killed by an intimate partner
• Women ages 20 to 24 are at greatest risk of becoming victims of domestic violence.
• Every year, 1 in 3 women who is a victim of homicide is murdered by her current or former partner.

The Families

• Every year, more than 3 million children witness domestic violence in their homes.
• Children who live in homes where there is domestic violence also suffer abuse or neglect at high rates (30% to 60%).
• A 2005 Michigan study found that children exposed to domestic violence at home are more likely to have health problems, including becoming sick more often, having frequent headaches or stomachaches, and being more tired and lethargic.
• A 2003 study found that children are more likely to intervene when they witness severe violence against a parent – which can place a child at great risk for injury or even death.

The Circumstances

• Domestic violence is most likely to occur between 6 pm and 6 am.
• More than 60% of domestic violence incidents happen at home.

The Consequences

• According to the U.S. Department of Housing and Urban Development (HUD), domestic violence is the third leading cause of homelessness among families.
• In New York City, 25% of homeless heads of household became homeless due to domestic violence.
• Survivors of domestic violence face high rates of depression, sleep disturbances, anxiety, flashbacks, and other emotional distress -- all indications of Post-traumatic Stress Disorder (PTSD).
• Domestic violence contributes to poor health for many survivors.  For example, chronic conditions like heart disease or gastrointestinal disorders can become more serious due to domestic violence. 
• Among women brought to emergency rooms due to domestic violence, most were socially isolated and had fewer social and financial resources than other women not injured because of domestic violence.
• Without help, girls who witness domestic violence are more vulnerable to abuse as teens and adults.
• Without help, boys who witness domestic violence are far more likely to become abusers of their partners and/or children as adults, thus continuing the cycle of violence in the next generation.
• Domestic violence costs more than $37 billion a year in law enforcement involvement, legal work, medical and mental health treatment, and lost productivity at companies.

#1 FACT: Most domestic violence incidents are never reported.

By speaking up, speaking out, shining a light on the issue, breaking the silence, and joining forces with the Domestic Violence Service Center (DVSC), Barnes Martial Arts is striving to make a difference and change those facts for local victims of domestic violence. 

For more information on Domestic Violence and what you can do to help please contact Louise at DVSC (570)-823-6799 ext .238 or visit https://www.domesticviolenceservice.org/

The information in this blog article appeared in a previous, slightly differently edited form at SafeHorizon.