Okinawan Fighting Art "Ti": Old Age Martial Arts

When you begin to feel like you are a tough guy, a warrior, a master of the martial arts or that you have lived a tough life, just take a moment and get some perspective with the following:

I've stopped knives that were coming to disembowel me

I've clawed for my gun while bullets ripped past me

I've dodged as someone tried to put an ax in my skull

I've fought screaming steel and left rubber on the road to avoid death

I've clawed broken glass out of my body after their opening attack failed

I've spit blood and body parts and broke strangle holds before gouging eyes

I've charged into fires, fought through blizzards and run from tornados

I've survived being hunted by gangs, killers and contract killers

The streets were my home, I hunted in the night and was hunted in turn

Please don't brag to me that you're a survivor because someone hit you. And don't tell me how 'tough' you are because of your training. As much as I've been through I know people who have survived much, much worse. - Marc MacYoung

WARNING, CAVEAT AND NOTE

The postings on this blog are my interpretation of readings, studies and experiences therefore errors and omissions are mine and mine alone. The content surrounding the extracts of books, see bibliography on this blog site, are also mine and mine alone therefore errors and omissions are also mine and mine alone and therefore why I highly recommended one read, study, research and fact find the material for clarity. My effort here is self-clarity toward a fuller understanding of the subject matter. See the bibliography for information on the books. Please make note that this article/post is my personal analysis of the subject and the information used was chosen or picked by me. It is not an analysis piece because it lacks complete and comprehensive research, it was not adequately and completely investigated and it is not balanced, i.e., it is my personal view without the views of others including subject experts, etc. Look at this as “Infotainment rather then expert research.” This is an opinion/editorial article/post meant to persuade the reader to think, decide and accept or reject my premise. It is an attempt to cause change or reinforce attitudes, beliefs and values as they apply to martial arts and/or self-defense. It is merely a commentary on the subject in the particular article presented.

Note: I will endevor to provide a bibliography and italicize any direct quotes from the materials I use for this blog. If there are mistakes, errors, and/or omissions, I take full responsibility for them as they are mine and mine alone. If you find any mistakes, errors, and/or omissions please comment and let me know along with the correct information and/or sources.

“What you are reading right now is a blog. It’s written and posted by me, because I want to. I get no financial remuneration for writing it. I don’t have to meet anyone’s criteria in order to post it. Not only I don’t have an employer or publisher, but I’m not even constrained by having to please an audience. If people won’t like it, they won’t read it, but I won’t lose anything by it. Provided I don’t break any laws (libel, incitement to violence, etc.), I can post whatever I want. This means that I can write openly and honestly, however controversial my opinions may be. It also means that I could write total bullshit; there is no quality control. I could be biased. I could be insane. I could be trolling. … not all sources are equivalent, and all sources have their pros and cons. These needs to be taken into account when evaluating information, and all information should be evaluated.” - God’s Bastard, Sourcing Sources (this applies to this and other blogs by me as well; if you follow the idea's, advice or information you are on your own, don't come crying to me, it is all on you do do the work to make sure it works for you!)

“You should prepare yourself to dedicate at least five or six years to your training and practice to understand the philosophy and physiokinetics of martial arts and karate so that you can understand the true spirit of everything and dedicate your mind, body and spirit to the discipline of the art.” - cejames (note: you are on your own, make sure you get expert hands-on guidance in all things martial and self-defense)

“All I say is by way of discourse, and nothing by way of advice. I should not speak so boldly if it were my due to be believed.” - Montaigne

I am not a leading authority on any one discipline that I write about and teach, it is my hope and wish that with all the subjects I have studied it provides me an advantage point that I offer in as clear and cohesive writings as possible in introducing the matters in my materials. I hope to serve as one who inspires direction in the practitioner so they can go on to discover greater teachers and professionals that will build on this fundamental foundation. Find the authorities and synthesize a wholehearted and holistic concept, perception and belief that will not drive your practices but rather inspire them to evolve, grow and prosper. My efforts are born of those who are more experienced and knowledgable than I. I hope you find that path! See the bibliography I provide for an initial list of experts, professionals and masters of the subjects.

Old Age Martial Arts

Kodai no bujutsu [古代の武術] by CEJames & Alfonz Ingram

Training in martial arts beyond the age of 60 can be highly beneficial, but it requires thoughtful adjustments to accommodate the natural changes that come with aging. Here’s a comprehensive guide on how to adapt martial arts training for older adults, supported by recent research and expert recommendations.

"Conserve to Preserve!" - unknown

🧠 Understanding Age-Related Physical Changes

As individuals age, they experience:

• Joint Changes: Decreased cartilage cushioning and reduced synovial fluid production can lead to joint stiffness and discomfort.

• Muscle Mass Reduction: Sarcopenia, the age-related loss of muscle mass and strength, can affect performance and increase injury risk.

• Balance and Coordination Decline: These changes can elevate the risk of falls and impact the ability to perform complex movements. note: imperative to learn how to break fall because it literally can save you from grave harm or death if you fall in old age.

Recognizing these changes is crucial for adapting training methods to ensure safety and effectiveness.

🥋 Selecting Appropriate Martial Arts Styles

Certain martial arts are more suitable for older adults due to their low-impact nature and emphasis on balance and flexibility:

• Tai Chi: This practice involves slow, deliberate movements and deep breathing, enhancing balance, flexibility, and mental focus. Studies have shown that Tai Chi can significantly reduce the risk of falls and improve overall health in older adults. (Qi Qong too!)

• Karate (Modified Forms): Practicing kata (forms) at a controlled pace can improve balance and neuromuscular function. A study demonstrated that five weeks of karate training improved dynamic balance and strength in older adults.

• Brazilian Jiu-Jitsu and Judo: These styles focus on ground techniques and leverage, which can be adapted to minimize joint strain. They also teach safe falling methodoliges, which are beneficial for fall prevention.

🛠️ Adapting Training Techniques

To ensure safety and effectiveness:

• Modify Movements: Emphasize controlled, deliberate movements over speed and power. Avoid high-impact techniques that stress the joints.

• Use Supportive Gear: Incorporate knee or elbow braces to provide joint support during training.

• Focus on Technique: Prioritize proper form and technique over forceful execution to reduce injury risk.

• Incorporate Balance and Flexibility Exercises: Regularly practice exercises that enhance balance and flexibility, such as Tai Chi or yoga. Another methodology for fall prevention.

🏋️‍♂️ Integrating Strength and Balance Training

Maintaining muscle strength and balance is critical:

• Strength Training: Incorporate resistance exercises, such as bodyweight movements or light weights, to counteract muscle mass loss.

• Balance Drills: Practice standing on one leg, heel-to-toe walks, and other balance exercises to enhance stability.

• Core Strengthening: Engage in exercises that strengthen the core, which is essential for balance and overall movement control.

🧘 Prioritizing Recovery and Mental Well-being

Recovery and mental health are integral to training:

• Adequate Rest: Ensure sufficient rest between training sessions to allow for recovery.

• Mindfulness Practices: Incorporate meditation or breathing exercises to enhance mental focus and reduce stress.

• Social Engagement: Participate in group classes to foster social connections, which can improve motivation and mental health.

🏥 Ensuring Safety and Medical Clearance

Before beginning or modifying a martial arts regimen:

• Consult Healthcare Professionals: Obtain medical clearance to ensure that training is safe based on individual health conditions.

• Communicate with Instructors: Inform instructors about any limitations or health concerns to tailor training appropriately.

• Choose the Right Environment: Select training facilities that are equipped to accommodate older adults, with appropriate flooring and safety measures.

🎯 Setting Realistic Goals

Establishing achievable objectives is key:

• Health-Oriented Goals: Focus on goals such as improving balance, flexibility, and overall well-being rather than competition.

• Progress Tracking: Monitor improvements in strength, balance, and technique to stay motivated.

• Adaptability: Be prepared to adjust goals based on physical condition and progress.

By thoughtfully adapting martial arts training to accommodate age-related changes, individuals over 60 can continue to enjoy the physical, mental, and social benefits of martial arts. It’s essential to listen to one’s body, prioritize safety, and seek guidance from knowledgeable instructors to ensure a fulfilling and sustainable practice.

references

Here are the references used to support the information on training martial arts after the age of 60:

1. Old Farts Martial Arts

• “Adapting Martial Arts Techniques for Worn Joints”

https://oldfartsmartialarts.com/adapting-martial-arts-techniques-for-worn-joints

2. The Times (UK)

• “Tai Chi and Qigong: The gentle exercises that help with back pain”

https://www.thetimes.co.uk/article/tai-chi-qigong-exercises-workout-benefits-back-pain-fn55w0ks8

3. Verywell Health

• “Tai Chi: What It Is, Health Benefits, and How to Get Started”

https://www.verywellhealth.com/tai-chi-benefits-8676693

4. PubMed