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Health benefits of hard martial arts in adults: a systematic review
Abstract and Figures
Participation in organized sports is promoted as a means of increasing physical activity levels and reducing chronic disease risk in adults. Hard martial arts practice (i.e. using body contact techniques), has gained in popularity over time. This review explores the evidence for health benefits of “hard” martial arts practice within the adult population. A systematic electronic database search was conducted, and quality assessments applied the Effective Public Health Practice Project tool. Twenty-eight studies met the inclusion criteria, examining balance, cognitive function, muscular skeletal status, psychological, cardiovascular fitness, and metabolic effects. The majority of studies reported positive effects resulting from hard martial arts practice, showing some improvement and maintenance of balance, cognitive function and psychological health. Benefits may be obtained regardless of the age of practice commencement. However, quality of the evidence is affected by methodological weaknesses across the studies. “Hard” martial arts seem to have potential to improve balance and cognitive functions that decline with age, which can lead to poorer health outcomes among the elderly (e.g. cognitive decline, falls and fractures). Benefits should be further investigated with improved intervention studies, representative samples and longer follow-up periods in order to establish associations with morbidity and mortality in the long term.
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... Martial arts are often classified as "soft (or internal)" and "hard (or external)" [37]. Soft martial arts are distinguished by their relaxed and smooth movements, often executed at a slower pace, with a focus on controlling posture throughout the motions. ...
... Soft martial arts are distinguished by their relaxed and smooth movements, often executed at a slower pace, with a focus on controlling posture throughout the motions. On the other hand, hard martial arts are characterized by fast, vigorous, and dynamic movements that heavily rely on physical strength, speed, and endurance [37]. To execute throws and maintain grips or locks, judo necessitates precise posture, balance, strength, speed, power, as well as increased levels of muscle strength and power [38][39][40]. ...
... To execute throws and maintain grips or locks, judo necessitates precise posture, balance, strength, speed, power, as well as increased levels of muscle strength and power [38][39][40]. Therefore, judo is included as one of the hard martial arts [37]. ...
Judo is a well-known Japanese martial art that also features in Olympic games. Recently, an increasing interest has been observed in the application of judo as a multicomponent exercise, with a growing body of evidence showing that this feature improves physical and cognitive performance in older adults. Therefore, this review highlights the benefits of judo training in preventing physical and cognitive decline in older adults. Specifically, first, this review outlines the basic characteristics of judo (philosophy, match, and training). Subsequently, prior research examining the impacts of judo training on the physical and cognitive aspects of elderly individuals is reviewed. Thereafter, the brain mechanisms underlying the effects of judo training in improving physical and cognitive performance are discussed. Throughout this review, judo training demonstrated some positive effects on physical (gait and balance, among others) and cognitive (memory and executive function) function in older adults. These positive effects are attributed to a variety of changes in the brain (e.g., increased neurotrophic factor expression and increased cerebral blood flow, among others) that affect different brain regions and networks both functionally and structurally. From these findings, this review concludes that judo training can be an effective way to maintain and prevent physical and cognitive decline in older adults.
... Martial arts are often classified as "soft (or internal)" and "hard (or external)" [35]. Soft martial arts are distinguished by their relaxed and smooth movements, often executed at a slower pace, with a focus on controlling posture throughout the motions. ...
... Soft martial arts are distinguished by their relaxed and smooth movements, often executed at a slower pace, with a focus on controlling posture throughout the motions. On the other hand, hard martial arts are characterized by fast, vigorous, and dynamic movements that heavily rely on physical strength, speed, and endurance [35]. To execute throws and maintain grips or locks, judo necessitates precise posture, balance, strength, speed, power, as well as increased levels of muscle strength and power [36][37][38]. ...
... To execute throws and maintain grips or locks, judo necessitates precise posture, balance, strength, speed, power, as well as increased levels of muscle strength and power [36][37][38]. Therefore, judo is included as one of the hard martial arts [35]. ...
Judo is a popular Japanese martial art and an Olympic sport. Recently, an increasing interest has been observed in the application of judo as a multicomponent exercise, with a growing body of evidence showing that multicomponent exercise improves physical and cognitive performance in older adults. Therefore, this review highlights the benefits of judo training in preventing physical and cognitive decline in older adults. Specifically, first, this review outlines the basic characteristics of judo (philosophy, match, and training). Next, previous studies investigating the effects of judo training on physical and cognitive aspects of older adults are reviewed. Thereafter, the brain mechanisms underlying the effects of judo training in improving physical and cognitive performance are discussed. Throughout this review, judo training demonstrated some positive effects on physical (gait and balance, among others) and cognitive (memory and executive function) function in older adults. These positive effects are attributed to a variety of changes in the brain (e.g., increased neurotrophic factor expression and increased cerebral blood flow, among others), that affect different brain regions and networks both functionally and structurally. From these findings, this review concludes that judo training can be an effective way to maintain and prevent physical and cognitive decline in older adults.
... For example, in karate, a Chineseinspired Okinawan-origin MA that was "Japanized" during the last century, which is practiced all over the world, practitioners are using typical Japanese terminology for the techniques, the teacher salutation (please see below), wearing karate-gi (a rather modern outfit introduced as a part of the modification of the Okinawan form of the art in Japan), and more. Rather than directly applying such specific martial art concepts, and although a growing body of research indeed suggests a beneficial effect of martial arts practice on both cognitive and affective behaviors (Vlachos, 2009;Origua Rios et al., 2018;Moore 2023, and more), we propose a different approach, one that takes advantage of the pedagogical methodologies and principles of martial arts practice without incorporating martial arts elements within the academic curriculum. Since these methodologies are designed to develop self-discipline, self-efficacy, mental resilience, and perseverance, we argue that these methodologies can be useful in developing intrapersonal and implementation competencies. ...
From social injustice to the climate crisis, our modern society currently faces an unprecedented magnitude of global challenges. To properly support future generations, long-term solutions must take into account the role of educational systems in developing necessary competencies needed for future world citizens. Pedagogical methodologies should reflect this need and adapt accordingly, focusing on developing intrapersonal and implementation capabilities that are acknowledged as sustainability-related competencies. While some educational approaches are better tuned to develop these skills, the deployment and effectiveness of these might be limited by the perception of the teacher's position in the classroom. Given the urgency of the situation, we propose to use educational principles that have already proved effective in developing similar skills for decades and centuries, and inspired by the world of martial arts. Rather than incorporating martial arts elements per se , we argue that by adopting key principles taken from traditional martial arts pedagogies, we can redefine the teacher's educational function, and by thus redefining the student's learning process to acquire sustainability competencies. We propose a conceptual framework that distills relevant elements from martial arts methodologies and defines ways to implement these in academic educational systems.
... Other studies comparing performance between martial art practitioners and untrained subjects of the same age reported positive findings in balance and postural control from hard martial arts practice [52]. The above findings are consistent with our results, which found that training seniority and years of experience from hard martial arts practice contribute to improved body balance. ...
Background: The purpose of this study is to observe the body balance differences between high and low skilled martial artists during a specific static balance test. As part of a larger investigation that was initiated in 2022, twelve professional martial arts athletes were recruited to participate in a study that was designed to measure static balance performance.Methods: The eleven participants (body height 183.7 6.4 cm; body weight 85.5 3.3 kg; age 21.3 1.2 years) were high skilled athletes (group HSA). Twenty-one participants were low skilled athletes (group LSA). The experimental design required all participants to complete an initial balance assessment.Results: To fully analyze our data, we conducted a one-way ANOVA to compare the means of two independent groups (HSA, LSA) in order to determine whether there is statistical evidence that the means are significantly different. The ANOVA analysis of reveal the values in group LSA were significantly relatively higher for the three parameters FAP (40%), FML (67%) and AAP (53%). Only FMLs scores were significantly higher in group HSA.Conclusions: Longitudinal studies are needed to fully understand the impact of training experience on motor behavior. This study showed that higher levels of athletic performance training increase subjects ability to increase peoples ability to reduce sway in posture. This quick test can be easily administered in most settings and may be helpful in guiding training. Our findings suggest that skilled martial arts athletes practitioners would rely more on the somatosensory and vestibular inputs to maintain their standing balance control. The results also have a clinical application value of implementing taekwondo movements for rehabilitation of people with body balance problems.
... Investigaciones enfocadas en la valoración de la condición física de los adolescentes muestran una clara tendencia a la disminución de las diferentes capacidades físicas (Bohannon et al., 2017;Burner et al., 2019;Tomkinson et al., 2018;Tremblay et al., 2010). Esta disminución puede relacionarse con la baja o nula práctica de ejercicio físico, producida por el desinterés o la desmotivación hacia esta práctica (Palmi et al., 2018 (Origua et al., 2018). ...
El objetivo de la presente investigación consiste en determinar los motivos en la práctica de ejercicio físico y relación con la condición física -agilidad, flexibilidad, fuerza explosiva- en deportistas marciales adolescentes en la nueva normalidad. La muestra está constituida por 56 deportistas de taekwondo y 18 de kárate. Se utilizó el Autoinforme de Motivos para la Práctica de Ejercicio Físico (AMPEF) y los test de: Illinois, sit and reach y salto vertical cuantificaron la agilidad, flexibilidad de musculatura isquiotibial y fuerza explosiva de tren inferior. Se cumplió análisis estadístico -coeficiente de correlación de Pearson- entre motivaciones y condición física. Los principales factores motivacionales de los adolescentes marciales fueron: Prevención y salud positiva (M=8,9; DE=1,69), desafío (M=8,9; DE=1,8), diversión y bienestar (M=8,6; DE=1,9). Los test físicos evidencian excelentes resultados en agilidad y flexibilidad, la fuerza explosiva está por debajo de la media. Existen correlaciones positivas entre las capacidades de agilidad (0.86 en hombres y 0.80 en mujeres), fuerza (0.90 en hombres y 0.84 en mujeres) y sus correspondientes factores motivacionales, y una correlación negativa entre la flexibilidad (-0.88 en hombres y -0.90 en mujeres) y su motivación respectiva. Se concluye que los resultados del cuestionario AMPEF y niveles de agilidad, flexibilidad y fuerza explosiva se correlacionan ya sea positiva o negativamente, con valores altos en el coeficiente de Pearson, significa que los adolescentes marciales están conscientes de sus capacidades físicas y mostraron motivación para mejorar sus habilidades.
... Hard martial arts such as Karate and Taekwondo involve various physical techniques like striking, kicking, and grappling [7,8]. Despite the high-impact nature of these activities, research has demonstrated their effectiveness in improving functional fitness in older adults. ...
This mini-review article compares the effectiveness of soft and hard martial arts in improving functional fitness in older adults. Soft martial arts, such as tai chi, are low-impact and focus on controlled movements, deep breathing, and meditation. Several studies have demonstrated the effectiveness of tai chi in improving functional fitness in older adults. Hard martial arts, such as karate and Taekwondo, involve striking, kicking, and blocking techniques and may provide more intense cardiovascular exercise and be more effective in improving muscle strength and power. However, they may come with a higher risk of injury. Research has demonstrated the effectiveness of hard martial arts in improving functional fitness in older adults. Despite the differences between the two, both soft and hard martial arts have been shown to improve functional fitness in older adults.
... A large part of the world's population practices some type of CS recreationally or in high performance. CS can be smooth, characterized by light and relaxed movements performed slowly, aiming at posture regulation, with fast, vigorous, and dynamic movements, which impose maximum force on the impact surface 6 . At CS modalities most found in the literature are Aikido, Boxing, Capoeira, Fencing, French Boxing, Full Contact, Hapkido, Jet Kune Do, Judo, Jiu-Jitsu, Karate, Kempo, Kendo, Kickboxing, Kung Fu, Mixed Martial Arts, Muay Thai, Qigong, Sumo, Sambo, Soo Bahk Do, Taekwondo, Tai Chi Chuan, and Wrestling 5,7,8 . ...
Objective. To analyze the effects of combat sports (CS) on the physical fitness of older individuals. Methods. A systematic review and meta-analysis were conducted following the PRISMA criteria and registered in PROSPERO (CRD42022378159). MEDLINE (via PubMed), Scopus, SPORTDiscus, and Web of Science databases were searched for randomized controlled trials (RCTs) that observed older adults submitted to CS programs that reported physical fitness outcomes. The methodological quality and the risk of bias were evaluated using the TESTEX scale and Cochrane Collaboration tool, respectively. Results. Seventeen RCTs were included in the systematic review and 6 provided data for the meta-analysis. The CS analyzed in the studies were Tai Chi Chuan, Taekwondo, and Jiu-Jitsu, with a duration of interventions ranging from 8 to 48 weeks (≅ 57 min/session, 3 ×/week). There was evidence of increases in muscle strength, flexibility, agility, and balance in the participants who practiced CS (p < 0.05). There was a reduction in the absolute values of execution time in the Timed Up and Go (TUG) test after the intervention, indicating improvement in balance (standardized mean difference [SMD]: -0.38; 95% confidence interval (CI): -0.60 to 0.16; p < 0.01; I2 = 0%). Balance assessed by the Berg balance scale (BBS) showed significant differences (SMD: 0.44; 95% CI: 0.27 to 0.61; p < 0.01; I2 = 0%) in favor of participants in the experimental group. Conclusions. The current results pointed out that the different CS is effective in physical fitness, improving the performance of activities of daily living in older adults.
Purpose
This study aims to investigate the impact of regular Kung Fu and Taekwondo practice on the health and quality of life among elderly individuals in the Maule region, Chile.
Design/methodology/approach
The authors designed a 12-week Kung Fu and Taekwondo workshop with activities suitable for their age. Through semistructured interviews (at the beginning and the end of the workshop), along with periodic monitoring of vital signs and cardiovascular components, the authors observed an improvement in participants’ physical (strength, speed of reaction and flexibility) and psychological conditions (self-esteem and resilience), quality of life (relationships with family and friends and ability to deal with stressful events in working life) and health (waist circumference, percentage of oxygen saturation in blood, blood pressure, among other values).
Findings
From these results, the authors affirm that this workshop improves health and physical condition and helps the participants develop the coping capacity to deal with stressful situations and complicated interpersonal relationships. In this sense, the authors conclude that Kung Fu and Taekwondo as regular sports activities can benefit senior citizens’ aging process.
Originality/value
This research is based on an original study project.
Background. Studying martial arts and combat sports has gained popularity around the world and the practice incorporates factors such as cultural expectations or norms as well as languages, methodologies, etc. What attracts people to the study and practice of martial arts differs. Aim. These factors make us realize the complexity of training, but also raise our curiosity about what differences and/or similarities there may be in leadership, communication, and motivations within the field of martial arts geographically and culturally. The results could aid in the language choice for advertising martial arts based on cultural and regional differences. Methods. By employing a mixed methods approach of both quantitative and qualitative data collection with analysis, a comparison of martial artists (instructors, students, and parents of younger students) was surveyed to better understand the reasons for studying martial arts. In addition, data was gathered about the communication practices within martial arts training from martial artists in different regions of the world and from different martial arts traditions. Based on an international online survey this study of martial artists from the USA, Canada, UK., Australia, New Zealand, and Finland are compared to better understand the significant differences in views, experiences, and communication to address and identify similarities and differences in order to better communicate about martial arts in advertising communication. Results. Key insights point to the fact that preferred communication styles and advertising communication language must differ based on national cultural influences and martial arts traditions in branding. Advertising of martial arts for the purpose of awareness and/or recruitment means that the style of communication and the perceived benefits of martial arts training of prospective students varies based on the region. Conclusions. The results of the study point to the advertising and communication needed for the purposes of recruitment and retention of students in martial arts training should be strategically communicated based on cultural and regional differences in preferred communications, and the motivations of those being communicated to, which in turn provides an indication that stu-dents' motivations and preferences may differ. The results of this study also help continue the work in understanding what motivates students in different regions, and in which martial arts traditions. Thus, this result helps martial arts' instructors and schools to communicate better with their target audiences such as prospective and/or current students.
Aim: the purpose of this study was to examine the
effect of kickboxing training on physical fitness.
Methods: 30 subjects were randomized into a kickboxing-
group (n=15) and control group (n=15).
Each group trained approximately 1-hour per day,
three-times per a week during five weeks. Musclepower
(upper-body: bench-press-test, medicineball-
test; lower-body: squat-jump and countermovement-
jump-test), flexibility, speed and agility,
aerobic (progressive maximal exercise test), anaerobic
fitness (Wingate test) and body composition
were assessed before and after the training period.
Results: the kickboxing group showed significant
improvement (p < 0.05) in upper-body muscle
power, aerobic power, anaerobic fitness, flexibility,
speed and agility after training whereas body
composition, squat jump and counter movement
jump (height, power and velocity components) did
not change for both groups.
Conclusion: kickboxing-practice was effective to
change many physical variables. Thus, this activity
can be useful for enhancing physical fitness,
but complementary activities and/or nutritional interventions
should be necessary
Objectives:
Kung-Fu and Tai Chi along with other martial arts are gaining popularity but studies examining the benefits of martial arts on physical fitness, vascular health, nutrition, and psychological wellness are limited. Aging is associated with declines in these health components. The objectives of this study were to examine whether Tai Chi and Kung-Fu training would maintain physical fitness, vascular health, and psychological wellness components on older versus younger practitioners.
Methods:
Seventeen subjects were recruited and divided into Young (age <40 years, n=9) and Old (age 40 years and above, n=8). Participants reported twice for health screens, vascular and nutrition assessment, and fitness tests. Mean differences were compared between groups for all tests using Student's t-tests.
Results:
Age, months of practice, systolic blood pressure, and cardiovascular augmentation index were significantly greater in Old versus Young (p=0.001, p=0.007, p=0.049, and p=0.011, respectively). Psychologically, old practitioners experienced greater sleep interference (p=0.035) and overall pain (p=0.036). No other differences existed for any variable.
Conclusion:
Our study indicates that the practice of Tai Chi and Kung-Fu maintains physical fitness in older compared to younger practitioners. However, age associated changes in cardiovascular stiffness, systolic blood pressure, and pain were not prevented.
Although the martial arts industry is rapidly evolving into a mature and highly competitive marketplace, only a few studies have been conducted to understand why people participate in martial arts. The purpose of this study is to examine motivation factors that influence an individual's participation in martial arts to provide leaders of the industry with meaningful managerial implications. The researchers collected data from the 2004 Battle of Columbus Martial Arts World Games IV, one of the most popular martial arts events in the US. The results of a series of MANOVA tests revealed that these martial arts participants (N = 307) are highly motivated by growth-related motivation (e.g. value development and actualisation). In addition, the findings indicate that motivation of martial arts practitioners varies across types of martial arts disciplines, competition orientation and past experiences. Given these results, implications for future research and practice are discussed.
Cognitive performance includes the processes of attention, memory, processing speed, and executive functioning, which typically declines with aging. Previous research has demonstrated that aerobic and resistance exercise improves cognitive performance immediately following exercise. However, there is limited research examining the effect that a cognitively complex exercise such as martial art training has on these cognitive processes. Our study compared the acute effects of 2 types of martial art training to aerobic exercise on cognitive performance in middle-aged adults. We utilized a repeated measures design with the order of the 3 exercise conditions randomly assigned and counterbalanced. Ten recreational middle-aged martial artists (mean age = 53.5 ± 8.6 years) participated in 3 treatment conditions: A typical martial art class, an atypical martial art class, and a one-hour walk at a self-selected speed. Cognitive performance was assessed by the Stroop Color and Word test. While all 3 exercise conditions improved attention and processing speed, only the 2 martial art conditions improved the highest order of cognitive performance, executive function. The effect of the 2 martial art conditions on executive function was not different. The improvement in executive function may be due to the increased cortical demand required by the more complex, coordinated motor tasks of martial art exercise compared to the more repetitive actions of walking.
The unprecedented growth in the number of older adults in our society is accompanied by the exponential increase in the number of elderly people who will suffer cognitive decline and dementia in the next decades. This will create an enormous cost for governments, families and individuals. Brain plasticity and its role in brain adaptation to the process of aging is influenced by other changes as a result of co-morbidities, environmental factors, personality traits (psychosocial variables) and genetic and epigenetic factors. This review summarizes recent findings obtained mostly from interventional studies that aim to prevent and/or delay age-related cognitive decline in healthy adults. There are a multitude of such studies. In this paper, we focused our review on physical activity, computerized cognitive training and social enhancement interventions on improving cognition, physical health, independent living and wellbeing of older adults. The methodological limitations of some of these studies, and the need for new multi-domain synergistic interventions, based on current advances in neuroscience and social-brain theories, are discussed.
Copyright © 2015. Published by Elsevier Ltd.
[Purpose] The aim of this study was to investigate the effects of Ving Tsun (VT) Chinese martial art training on radial bone strength, upper- and lower-limb muscular strength, shoulder joint mobility, balance performance, and self-efficacy in elderly participants. [Subjects and Methods] Twelve seniors voluntarily joined the VT training group, and twenty-seven seniors voluntarily joined the control group. The VT group received VT training for three months, while the control group received no training. The bone strength of the distal radius was assessed using an ultrasound bone sonometer. Muscular strength in the limbs was evaluated using a Jamar handgrip dynamometer and the five times sit-to-stand test. Shoulder joint mobility was examined using a goniometer. Balance performance and self-efficacy were evaluated using the Berg Balance Scale and the Chinese version of the Activities-specific Balance Confidence Scale, respectively. [Results] The results revealed a nonsignificant group-by-time interaction effect, group effect, and time effect for all outcome variables. However, general trends of maintenance or improvement in all outcome parameters were observed to a greater extent in the VT group than in the control group. [Conclusion] VT training might be a potential fall-prevention exercise that can be used to maintain general physique, balance, and confidence in the elderly population. A further randomized controlled trial is needed to confirm this postulation.
Few studies have examined how different proportions of moderate and vigorous physical activity affect health outcomes.
To examine whether the proportion of total moderate to vigorous activity (MVPA) that is achieved through vigorous activity is associated with all-cause mortality independently of the total amount of MVPA.
We performed a prospective cohort study with activity data linked to all-cause mortality data from February 1, 2006, through June 15, 2014, in 204 542 adults aged 45 through 75 years from the 45 and Up population-based cohort study from New South Wales, Australia (mean [SD] follow-up, 6.52 [1.23] years). Associations between different contributions of vigorous activity to total MVPA and mortality were examined using Cox proportional hazards models, adjusted for total MVPA and sociodemographic and health covariates.
Different proportions of total MVPA as vigorous activity. Physical activity was measured with the Active Australia Survey.
All-cause mortality during the follow-up period.
During 1 444 927 person-years of follow-up, 7435 deaths were registered. Compared with those who reported no MVPA (crude death rate, 8.34%), the adjusted hazard ratios for all-cause mortality were 0.66 (95% CI, 0.61-0.71; crude death rate, 4.81%), 0.53 (95% CI, 0.48-0.57; crude death rate, 3.17%), and 0.46 (95% CI, 0.43-0.49; crude death rate, 2.64%) for reporting 10 through 149, 150 through 299, and 300 min/wk or more of activity, respectively. Among those who reported any MVPA, the proportion of vigorous activity revealed an inverse dose-response relationship with all-cause mortality: compared with those reporting no vigorous activity (crude death rate, 3.84%) the fully adjusted hazard ratio was 0.91 (95% CI, 0.84-0.98; crude death rate, 2.35%) in those who reported some vigorous activity (but <30% of total activity) and 0.87 (95% CI, 0.81-0.93; crude death rate, 2.08%) among those who reported 30% or more of activity as vigorous. These associations were consistent in men and women, across categories of body mass index and volume of MVPA, and in those with and without existing cardiovascular disease or diabetes mellitus.
Among people reporting any activity, there was an inverse dose-response relationship between proportion of vigorous activity and mortality. Our findings suggest that vigorous activities should be endorsed in clinical and public health activity guidelines to maximize the population benefits of physical activity.
The purpose of this study was to determine if a martial arts training technique results in cardiovascular responses similar to walking at approximately 70% of heart-rate intensity on a treadmill. Ten adult subjects (6 males and 4 females; mean age and body weight are 21.8 yr and 68.3 kg) volunteered to participate. Cardiac output (Q) and related measurements were analyzed to determine the effect of a punch-kick technique on the central (heart rate, HR; stroke volume, SV) and peripheral (arteriovenous oxygen difference, a-vO2 diff) components of VO2, using a CO2 rebreathing technique and the Beckman Metabolic Cart, respectively. The results were analyzed using a t-test for dependent measures. There were no significant (p>0.05) differences in VO2, Q, HR, and SV between the two exercise sessions. The results showed that a-vO2 diff was significantly higher during the treadmill exercise, although the slightly higher response has no practical value. These findings indicate that both types of exercise produce similar cardiovascular responses and, therefore, provide some support for martial arts being an effective stimulus for cardiovascular conditioning.
Aim: Aim of the study was to investigate in middle-aged healthy volunteers the feasibility, safety, and subjective experience of ageadapted Taekwondo training of one hour a week during one year. Methods: Single arm intervention study with each participant serving as his or her own control. Study population: 24 healthy volunteers, 40-71 years of age. As a measure of program feasibility, we counted study dropouts and program non-compliers, and registered the reasons for withdrawal. To describe safety we measured and listed all training related injuries. Subjective assessment of training effects by participants was carried out by means of a questionnaire. Results: Five participants withdrew from the training program, but all 24 had baseline and final measurements; three withdrew because of the program content and the complexity of the Taekwondo exercises. We offered 60 sessions and allowed additional training at the trainers' Taekwondo club. The 19 participants who completed the study followed a median of 39 training sessions (range: 25-67). There were five (non-serious) training related injuries, which equals 5.7 per 1000 athlete exposures (AE) (confidence interval: 4-8/1000). Subjective benefits in the 19 study completers were on: physical fitness (9), mental fitness (5), self-confidence (6), and mood (4). Eighteen participants adhered to the program because it was experienced as fun even though two of these reported persistent minor ailments as a consequence of training. Conclusion: Long-term age-adapted Taekwondo training is feasible in middle-aged, healthy persons. It can be safely executed, whereas it is experienced as fun and subjectively judged beneficial by most. Age-adjusted Taekwondo should be listed among the sports from which middle-aged people can choose to increase their physical exercise.