By Emeritus Professor Nan Bahr
Overview
This blog will regularly consider some common allied and mental health issues from a martial arts perspective. Join in the conversation!
Watch out for upcoming blog posts discussing martial arts re:
· Martial arts and flexibility
· Adolescent identity and independence through martial arts
· Self-discipline and life-long mental health
· Martial arts and resilience
· ASD and the benefit of martial arts
· Managing inclusive training in martial arts
· Goal setting and goal getting through martial arts
· Leadership development
· Gendered identities and martial arts
· Self-defence and situational awareness
#1 Balance through martial arts: Physical perspectives
Given our company is entitled “Balance Foundation Ltd.” This seemed like a logical place to start. People tend to become increasingly unsteady on their feet as they age. This can lead them to experience devastating falls and stumbles with long-term deleterious effects on mobility (e.g., Maki & McIlroy, 2006). The lack of an ability to freely move about has a consequential impact on cognition and sense of well-being, and the deterioration of muscle tone and flexibility impacts the ability of individuals to be active and engage in high quality of life (e.g., Szturm et al., 2013). The research literature repeatedly calls for maintenance of mobility to ward off the adverse effects of aging. But there’s a complex and reciprocal relationship between balance and mobility. It would help if you had a good sense of balance to be mobile, and mobility is the mechanism for maintaining good balance. So what are the central underpinning requirements for good balance? The literature tells us that good balance depends on core strength and stability (e.g., Sekendiz et al., 2010), engagement in isometric and whole-body movement requiring coordination (e.g., Gusi et al., 2012), and regular high-intensity physical exertion.
Core strength
A good sense of balance depends on the rapid response of the core muscles of our body (predominantly abdominal but also the muscles of the lower back) to react against gravitational and centripetal and centrifugal forces acting on our bodies as we move. The body’s core strength is a product of maintaining muscle tone around our middle. Martial arts use kicks and punches that emanate from the body core and consequently have a constant positive effect on the development and maintenance of core strength.
Isometric and whole-body coordination
There is a fundamental requirement for a martial artist to rapidly coordinate whole-body responses to counter the direct actions of an opponent. In Taekwondo, for example, an effort’s speed, power, and focus depend on the application of torque through the body’s isometric motion. For example, a strong punch originates from the twist of the hips, follow-through to the shoulder, the opposite arm, and finishing with the flick of the wrist as it accelerates from the waist. This is the coordination complexity of a single action. However, martial arts require the execution of complex sequences of activities involving the whole body. Control of balance is essential, and the regular practice of these sequences rehearses the cognitive pathways and muscle memory required to prepare for and execute complex action patterns.
High-intensity physical exertion
Regular training builds confidence and competence. By engaging in regular high-intensity training, individuals keep themselves active, firm, and positive. They are maintaining self-discipline and avoiding the descent into sedentary lifestyles. In this way, they retain confidence in their abilities. Martial arts training is high-level whole-body exertion.
Summary
Engagement in martial arts training builds balance, which is well regarded as an essential component of the quality of life in the long term.
References
Gusi, N., Adsuar, J. C., Corzo, H., del Pozo-Cruz, B., Olivares, P. R., & Parraca, J. A. (2012). Balance training reduces fear of falling and improves dynamic balance and isometric strength in institutionalized older people: a randomized trial. Journal of physiotherapy, 58(2), 97-104.
Maki, B. E., & McIlroy, W. E. (2006). Control of rapid limb movements for balance recovery: age-related changes and implications for fall prevention. Age and aging, 35(suppl_2), ii12-ii18.
Sekendiz, B., Cug, M., & Korkusuz, F. (2010). Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women. The Journal of Strength & Conditioning Research, 24(11), 3032-3040.
Szturm, T., Marotta, J., Wu, C., & Nayak, A. (2013). Technology-assisted and motivational program for a blended approach to preventing and managing balance, gaze, mobility, and cognitive decline with age: OA Evid-Based Preclin Med, 1(1), 4.
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