Practising martial arts can help you build strength and balance, which can reduce the chance of falling. It’s also good for your bones and joints, which can help reduce aches and pains. Some martial arts, like Tai Chi, are especially good for mental wellbeing. Tai Chi can help you relax, manage stress, and improve your mood. It’s also helpful for people who struggle with pain and fatigue.
There are many different styles to try, some are fast and energetic, while others are slow and calm, focusing on balance and breathing. Martial arts are good for your body and mind. They can help you feel stronger, improve your balance, and boost your mood. No matter your fitness level, experience, or ability, there’s a style that will suit you.
Moving Mindfully, with Precision and discipline to build strength, fitness and confidence
Martial arts are great for cardio because kicking, punching, and moving quickly makes your heart beat faster.
Martial arts build strength because your arms, legs, and core work hard with every move.
Martial arts are good for balance because you learn to stay steady as you move and change direction.
Yes! You can start gently with simple moves or a slower martial art, like Tai Chi. As you get stronger and fitter, you can move on to more active styles.
Yes, you can start at home. There are lots of beginner-friendly videos and online classes to help you learn the basics.
That’s ok! Not all martial arts involve sparring. You can focus on practising techniques, fitness drills, or hitting pads instead.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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If standing for a long time is hard, try bed- or chair-based Tai Chi. This uses simple moves, breathing exercises, and mindfulness.
As you feel stronger, you can practise standing more and learning different moves.
Once your strength and fitness improve, you might want to try higher-energy martial arts or join more advanced classes.
You can add other exercises, like strength or fitness training, to help you get better at martial arts. You might want to work through the grading system to move up the levels.
If you haven’t already, think about joining a martial arts club or finding a coach. You can work towards higher-level gradings or even expert level if you want to.
Yes, many martial arts are inclusive. Here are some useful links:
Karate England website showing that Karate is for everyone - all ages, all abilities and all backgrounds.
The British Karate Federation supports Para Karate athletes through inclusive competitions, training, and international representation, with categories for visually impaired, wheelchair users, and those with learning disabilities. Recognised by the World Karate Federation and now part of the Paralympic family, Para Karate continues to grow in visibility and opportunity across the UK.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
