If you practice martial arts long enough, someone will observe that doing so
increases your bone or cell density. This is particularly the case with jujitsu, judo
or aikido, or any art involving throws and falls. Is this more than an “Old Wive’s
Tale”? I think not.
While there is no physical evidence that falling thousands of times actually
changes the shape or composition of bones or cells, that’s not all there is to the
story. It turns out that these activities actually do shape the configuration and
responsiveness of one’s body to impacts. Both pain perception and proneness to
injury decline over time as the practitioner becomes habituated to falling and
impacts. That’s a good reason why learning how to fall might go a long way to
preventing or reducing age-related morbidity due to falls!
A 2018 study entitled A Review of Martial Arts and Bone Health Status in
Young and Older Population * showed that martial arts are physical activities
which can impose loads on the bone with their high and unusual distributed strains
and subsequently increase bone health status of an individual. The authors
concluded that:
- Martial arts training significantly enhances bone mineral density (BMD)
- Weight-bearing activities like martial arts improve bone health by creating high strain loads.
- Studies show up to 24.5% higher BMD in judo practitioners compared to sedentary individuals.
- Engaging in martial arts from adolescence promotes peak bone mass and prevents osteoporosis later in life.
How do I translate this information into my own practice and teaching?
First, I include falling activity in any instruction I provide, beginning with
warmups at the start of instruction, and then throughout the lesson, as does our
dojo-cho and other instructors at Moerushin Aikido. Second, I cross train
assiduously to support my aikido. That means about five days per week on
average in my gym for about 90 minutes. This isn’t time spent on the walkers or
doing stretches. I’m performing weight bearing exercises. The weights suggested
below are customized to my weight and height. Remember, I’m not trying out for
the Olympics next year! I just want to maintain my practice fitness. Here’s what I
do, but this list is hardly exclusive:
- Front squats—3 sets of 15 reps each, 130 pounds plus the bar
- Shrugs—3 sets of 5 reps each, 40 pounds in each hand
- Farmers carry—3 sets, 40 pounds in each hand, 100-125 foot walk
- Bar curls-3 sets, 15 reps each, 30 or 40 pound bar
- Kneeling rows—3 sets, 15 on each side, 40 pound weight
- Popups—3 sets, 15 reps each, from seated to standing position
- Stationery bike—12 minutes at 60+ rpm
- Bench press—3 sets, 15 reps each, 130 pounds plus the bar
- Inclined bench press—3 sets, 15 reps each, 130 pounds plus the bar
- Leg extensions, seated leg curls, front prone leg curl—3 sets each, 15 reps per set, 55-60 pounds
Make up your own routine, but make sure it demands some effort on your part.
And then, something you’ve heard before in our martial arts world, PRACTICE!!
Ooi, F.K., Sports and Exercise Medicine, Volume 4 Issue 3 2018