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Health benefits of hard martial arts in adults: a systematic review
Journal of Sports Sciences
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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... A systematic review [34] indicated that studies on combat sports and the cardiovascular health of older adults mostly used a cross-sectional design. In turn, longitudinal studies on this topic compared an intervention group with a non-intervention group (control) [34]. ...
... A systematic review [34] indicated that studies on combat sports and the cardiovascular health of older adults mostly used a cross-sectional design. In turn, longitudinal studies on this topic compared an intervention group with a non-intervention group (control) [34]. Therefore, there is a need for studies in which intervention using combat sports modalities is compared with more traditional approaches. ...
Background
The elevated blood pressure (BP) and lower cardiac autonomic modulation (CAM) are associated with higher morbidity mortality risk among older adults. Although exercise is an important intervention for cardiovascular promotion, it is unclear whether combat sports training could benefit cardiovascular outcomes as much as autonomic in this population. This study compared the effects of 12 weeks of Muay Thai (MT) training against functional training (FT) on CAM and hemodynamic parameters in older adults.
Methods
The sample consisted of 50 older adults (41 women; 66.0 ± 5.3 years old), who were equaly randomized into FT (n = 25) and MT (n = 25) intervention groups. CAM was measured by 30-min rest heart rate variability. Systolic blood pressure (SBP), diastolic blood pressure (DBP) and resting heart rate (RHR) were measured using an automatic oscillometric device. Pulse pressure (PP) and the double product (DP) were also calculated. The interventions were carried out three times a week, with 60-min length per session, during 12 consecutive weeks. The intensity of the interventions was measured using the subjective perception of exertion scale and by accelerometer. Two-factor repeated measures analysis of covariance was used for groups comparison, considering intervention group and body mass as factors. The 95% confidence interval of the difference (95%CIdif) was also calculated and the effect size was measured using partial eta squared (η²p).
Results
CAM indices did not show significant changes across moments and intervention groups. In hemodynamic parameters, only in DBP was there an effect of the moment (F1,39 = 8.206; P = 0.007; η²p = 0.174, large) and interaction effect between group*moment (F1,39 = 7.950; P = 0.008; η²p = 0.169, large). Specifically, the MT group at the post-training moment showed lower DBP (P = 0.010; 95%CIdif = -13.3; -1.89) in relation to the FT group. Furthermore, the MT group showed a decrease in DBP during training (P = 0.002; 95%CIdif = -10.3; -2.6). Also, an increase in training intensity was also found over the 12 weeks in FT, with no difference between the groups.
Conclusion
After 12 weeks of MT practice there was a reduction in DBP compared to FT in older adults.
Trial registration
NCT03919968 Registration date: 01/02/2019.
... It also partially protects against many chronic diseases [26]. Martial arts practice, in particular, exerts potential beneficial effects on balance, cognitive function, and psychological health [27]. Accordingly, regular judo practice appears to be associated with marked health benefits, including high physical fitness [28][29][30] and improved heart structure/function corresponding to high aerobic and anaerobic performance [31]. ...
Rapid weight loss strategies and weight cycling (losing and gaining weight repeatedly) are acknowledged problems in sports with weight categories, including judo. Extreme fasting, especially if combined with dehydration and intense physical exercise, may harm health and development, particularly those of children and teenagers engaging in judo competitions. However, there is substantial evidence for positive health effects of other forms of fasting. Here, we aim to provide an updated overview of the potential health risks associated with extreme dietary strategies in judo and contrast them with health-promoting fasting approaches. We conclude that the literature on the long-term health consequences of fasting in judo is scarce. This applies specifically to its potential association with eating disorders. Although many reports have highlighted the short-term risks of rapid weight loss, vulnerability and protection factors remain poorly understood. Rigorous scientific studies are needed to disentangle the factors that render fasting in judo healthy or unhealthy, considering both physical and mental health. We argue that a better understanding of weight management in judo is crucial to preventing health risks and designing healthy weight loss strategies, especially for young athletes.
... Literature [18] examined how martial arts training affects standing balance in older adults, and the results of the study illuminated that martial arts training did not significantly improve standing balance in older adults in the community and explored the specific reasons for this. Literature [19] examined the effects of martial arts practice on health in adults and, in conjunction with 28 related studies, noted that martial arts training improved balance and cognitive functioning to some extent, which declined with age. Literature [20] attempted to measure the effects of dynamic balance and circuit training on the anaerobic capacity of functional training for martial arts athletes on unstable ground, and based on a six-week follow-up experiment, it was revealed that strength training on unstable ground, as well as circuit training, effectively improved anaerobic capacity, dynamic balance, and other abilities of martial arts athletes. ...
In wushu training, postural balance is crucial for all wushu athletes. In order to realize the quantitative evaluation and analysis of the postural balance of wushu athletes, this paper proposes a fuzzy evaluation model to explore the postural balance of wushu athletes and combines the principle of the index system with the Delphi method to revise and improve the initially selected evaluation index system. After determining the final evaluation index system, the entropy weight method is used to calculate the weights of the evaluation indexes, and the construction of the fuzzy evaluation model is completed by determining the set of evaluation factors and the set of comments. The postural balance of martial arts athletes was evaluated and analyzed using the constructed model. The data show that the fuzzy evaluation results of the three-level evaluation indexes are (0.38782, 0.27512, 0.2084, 0.075, 0.0536), and based on the principle of maximum affiliation, the final fuzzy evaluation results of the postural balance of wushu athletes in a certain province are excellent. This paper’s model accurately assesses the postural balance of wushu athletes, leading to a new height in Chinese wushu development.
... However, incomplete recovery can lead to chronic fatigue and long-term performance deficits (Nederhof et al., 2008). This evidence emphasizes the need for recovery protocols to optimize performance and reduce the risk of injury in martial arts practitioners (Origua Rios et al., 2018). ...
The aim of this study was to compare the acute effects of compression contrast therapy (CT) and dry needling therapy (DN) on muscle tension (MT), muscle strength (Fmax), pressure pain threshold (PPT), and perfusion (PU) following fatigue of forearm muscles (e.g., flexor carpi radialis) in combat sports athletes. A single-blind randomized controlled trial was employed. Participants first underwent muscle fatigue induction, which involved sustaining an isometric handgrip at 60% of their maximum voluntary contraction in 5-second cycles. This was followed by exposure to one of the regenerative therapies. Forty-five participants were randomly assigned to one of three groups: CT/DN (n = 15), CT/ShDN (n = 15), and ShCT/DN (n = 15). The sham condition (Sh) involved a simulated version of the technique. Measurements were taken at four time points: (i) at rest; (ii) immediately after exercise that led to a state of fatigue; (iii) 5 minutes after therapy (PostTh5min); and (iv) 24 hours after therapy (PostTh24h). Each participant was exposed to one experimental condition and one control condition, thereby undergoing evaluation in two sessions. Significant differences between groups were found in MT during the PostTh5min (p = 0.005), as well as in PU during the PostTh5min (p < 0.001) and PU during the PostTh24h (p < 0.001). All groups showed significant improvements at 5 minutes post-therapy compared to immediately post-muscle fatigue. As conclusions, CT/DN seems to be significantly better for enhancing MT and PU after 5 minutes of muscle fatigue induction. Using either CT, DN, or both combined is recommended to enhance the recovery of muscle functionality and properties, favoring recovery and potentially speeding up performance enhancement .
... Literature [11] found that traditional martial arts can not only improve physical fitness and quality of life, but also cultivate a positive attitude and strong willpower to cope with all kinds of challenges and difficult situations. Data from [12] found that "hard" martial arts appear to have the potential to improve balance and cognitive function related problems that decline with age, which means that older adults may be able to prevent or delay cognitive decline, falls, and bone fractures, as well as improve their overall health by engaging in this type of training. A review and meta-analysis of the literature by [13] revealed that wushu training has a positive impact on the promotion of physical and mental balance in individuals and can be considered as a feasible and efficient mental health intervention. ...
With the rapid development of the social economy and the innovation of educational theories, college students’ physical and mental health has gradually become a hot spot of social concern. This paper proposes three research hypotheses based on health beliefs, social support, and cognitive psychological models and uses the SRHMS scale as a health assessment tool. Using data statistics, double-difference modeling, and other methods, according to whether or not they participate in martial arts in sports they take part in, they are divided into martial arts sports group and general sports group, and compare and analyze the health effects of martial arts on college students for assessment. The experimental results showed that the net effect values of X college martial arts sports on the physiological, psychological, and social health of the students in the class of 2023 were 1.558, 0.587, and 0.623, respectively, all showing significant differences with traditional physical education. This indicates that Wushu sports have positive promotional effects on individual physiological, psychological, and social health.
... Además de ello, las artes marciales ofrecen una gama de beneficios fundamentales, tanto para las personas como para la sociedad, pues mejoran la condición física general, incluyendo fuerza muscular, flexibilidad, resistencia, y coordinación (1,6) . El entrenamiento de artes marciales también ayuda al equilibrio, al control postural, y tiene efectos positivos en la función cognitiva y la salud psicológica, independientemente de la edad de inicio de la práctica (7) . Los beneficios sobre la función cognitiva se observan también en personas con enfermedades, como el trastorno por déficit de atención e hiperactividad (TDAH), en el cual al practicar taekwondo se mejora el rendimiento cognitivo en términos de atención selectiva (8) . ...
Introduction: The popularity of martial arts has increased in recent years, as has the physical demand for athletes. Therefore, studying the epidemiology of martial arts is essential to be able to better prevent injuries.
Objective: Determine the injury rate in martial arts, identifying which part of the body is most prone to injury and the population at risk. Look for risk factors that may increase the likelihood of injury.
Methods: This systematic review has been carried out following the guidelines established by the Preferred Reporting Items for Systematic Reviews and Meta- Analyses (PRISMA) statement. A literature search was carried out through the Cochrane databases, The Physiotherapy Evidence Database (PEDro), PubMed, Science Direct and Web Of Science (WOS), selecting articles published in the last 5 years, with the last month of inclusion being March 2024.
Results: Eight studies met the eligibility criteria. The characteristics of the participants and the findings of the studies are presented, determining the rate of injury and the areas most likely to suffer an injury.
Conclusions: To date, it has been highlighted that the injury rate varies according to the martial art practiced, the highest being MMA with 68%, 59% in Brazilian jiu-jitsu and taekwondo, 56% in judo and 51% in aikido. The upper and lower extremities, specifically the shoulders, knee and head, are the most injured areas during practice.
Keywords: Epidemiology, martial arts, injuries, sport, athletic injuries.
... Si bien hay una correlación directa entre experiencia, rango y horas de entrenamiento y las posibles lesiones, la práctica de Karate es menos riesgosa comparada con otras actividades físicas y deportivas que no conllevan contacto físico directo como el fútbol o el hockey (Baldwin, 2019). Origua et al. (2017) indican que la práctica de artes marciales como el Karate brinda beneficios para la salud física y mental de las personas, en especial para los adultos de edades avanzadas. La inactividad física puede derivar en complicaciones mayores como obesidad, hipertensión, padecimientos cardiacos, entre otras patologías asociadas a la vida sedentaria (Medline Plus, 2021). ...
This work aims to illustrate the importance of Kihon, Kata and Kumite in the practice of Karate-Do. For this, a total of 20 publications on the subject were consulted and eight recognized instructors of the Shotokan style with Fifth Degree Black Belt (Godan) or higher in Panama were interviewed; and shared their experience regarding Kihon, Kata, and Kumite. According to the results, the Kihon, up of hand techniques, postures, and foot techniques, requires constant practice to improve the execution of the Kata and Kumite, which is why all the interviewed instructors include them in the daily training sessions. As for the Kata, Kanku Dai is considered by both the instructors
and the references consulted, as one of the most complete for self-defense. Regarding Kumite, the group of experts confirmed that the gyaku-tsuki (hitting with the fist opposite to the lead leg) is
the most effective blow; while, in leg techniques, this depends on the mastery of the practitioner and the arbitration system used. In conclusion, Karateka can achieve adequate development in this martial discipline through the integral practice of Kihon, Kata, and Kumite.
... Similar to tai chi and karate, there are noted benefits in strength, endurance, mobility, flexibility, and balance for older adults (30). There also appears to be an added effect of delaying rate of cognitive decline, which has been hypothesized to improve ability for the older adult to remain engaged with fitness and have an improved quality of life (31). Examples of these three martial arts regimens for older adults are summarized in Table 1, with main athletic benefits encompassing improvements in flexibility, endurance, and balance as opposed to increasing overt strength or power. ...
Exercise leads to robust cardiovascular, musculoskeletal, and psychological benefits that improve quality of life and longevity for older adults, but accompanying improvements in athletic parameters are less well explored. The aim of this review is to summarize some of the most common exercise modalities, namely, Pilates, martial arts (tai chi, Japanese-style karate, hard martial arts), locomotion (brisk walking/jogging and running), Masters sports, resistance training, and high-intensity interval training, in improving athletic performance for older adults. Regular participation in these activities can have robust yet unique impacts on physical performance that prolong exercise participation. In particular, this review will explore benefits in cardiorespiratory fitness, power, strength, flexibility, and balance, thereby hopefully improving endurance, exercise adherence, and overall fall risk. A narrative literature review was performed to explore benefits, pitfalls, and recommendations for some of the most popular exercise modalities for older adults.
Artificial intelligence (AI) has become an interdisciplinary subject that integrates digital image processing, machine learning, and computer science, etc. A lot of work in martial arts benefits from AI technology. In this paper, we highlight and summarize the applications of AI in martial arts and indicate the main progress of related studies. Through the investigation of martial arts styles, tasks, data acquisition methods, and algorithm improvements, a paradigm that represents a possible technological process for an intelligent martial arts training system was summarized. These applications bring more scientific training and more effective technical analysis to martial arts. Furthermore, this paper delves into specific AI applications in areas such as action recognition, pose estimation, action evaluation, elite athlete support, sports betting, health care, animation generation, and competition field segmentation. By exploring these areas, the research prospects of AI applications in martial arts are comprehensively discussed. This paper inspires further research on martial arts by using AI, which includes helping researchers expand their research ideas and research methods, identify frontier issues, and innovate based on existing research.
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.