Seniors: which combat sport to stay in shape?

Combat sports are surprisingly becoming more and more popular with seniors. For good reason, they allow you to stay in shape while by exceeding one's limits and regaining self-confidence. But are they really suitable for those aged 65 and over? We take stock with Thierry Muccini, president of the Federation of Combat Sports and Martial Arts (FSC).

In the large family of combat sports, we distinguish two categories: percussion sports and grip sports. As Thierry Muccini explains, percussion sports focus on striking with fists and feet to score points or knock out the opponent. Gripping sports, on the other hand, focus on body-to-body control, projections and submission techniques to immobilize or force the opponent to give up. Among the best-known percussion sports, we distinguish:

• there boxing,
• THE karate,
• THE muay thai,
• THE kickboxing,
• THEtaekwondo,
• and the kung fu.

The most well-known grip sports are:

• THE judo,
• there struggle,
• L'aikido,
• THE brazilian jiu-jitsu,
• and the MMA (mixed martial arts).

Contrary to what one might think, combat sports are indeed accessible to seniors. Health sport and adapted sport are increasingly developed by federations, underlines Thierry Muccini. As their name indicates, they aim to make most combat sports accessible by adapting practices to the age and physical abilities of each person. These include aeroboxing, health karate, taekwondo poomsae and body taekwondo, or health judo, which are inspired by each sport to get the maximum benefit from it, without seeking performance.

• Combat sports are often intense and can improve endurance and cardiovascular health.
• They engage many muscle groups, which helps to strengthen muscles and to improve posture.
• The varied and complex movements of combat sports can improve flexibility and coordination.
• Weight and resistance exercises can help to maintain or increase bone densitythereby reducing the risk of osteoporosis.
• The techniques and movements practiced also significantly improve balancereducing the risk of falls.
• Not to mention that regular physical activity can help burn calories and maintain a healthy weight.
• In addition, regular physical activity improves sleep quality And strengthens the immune system !

• Physical activity releases endorphins, hormones that help reduce stress and anxiety.
• She also improves mood and helps reduce symptoms of depression.
• Mastering new skills and techniques allows to increase self-confidence and self-esteem.
• Learning and practicing complex movements stimulates the brain and maintains cognitive functions.
• Participating in combat sports classes provides the opportunity to meet new people and to combat social isolation.
• Finally, combat sports all teach discipline and humility: they can help to manage and channel emotions in a positive way.

“People over 65 who have practiced a particular combat sport for a certain period of time can continue their practice by adapting it as long as they don't have any health problems. They have the advantage of knowing their limits and adapting more easily to different techniques. On the other hand, people over 65 who have never practiced a combat sport and wish to start will probably encounter some difficulties. They must absolutely consult a doctor beforehand and take suitable courses with qualified professionals,” warns Thierry Muccini.

Choosing the best combat sport obviously depends on many factors…

• Rate it your general physical conditionincluding your flexibility, balance, and strength as objectively as possible. Some combat sports, such as judo or karate, can be more physically demanding than others.
• Define your personal goals : Do you want to improve your fitness, learn self-defense, or simply find a social and stimulating activity? Some combat sports emphasize discipline and respect, while others are more fitness-oriented.
• Search a club or school with experienced instructors who have an approach adapted to the needs and abilities of older people. A good trainer will know how to adapt exercises and techniques to minimize the risk of injury, assures Thierry Muccini!
• Your interest in a particular combat sport is obviously decisive: it is easier to stay motivated if you like the activity you are doing.
• Some combat sports may involve higher risks of injurymake sure you are familiar with them and discuss them with a doctor before taking the plunge.
• The social environment and culture of the club or school are also important: join a group that promotes a positive and encouraging atmosphere will make the experience more enjoyable and motivating.

Ideally, you should start with introductory classes or trial sessions to see what suits you best before committing fully, advises Thierry Muccini.

The most recommended combat sports for seniors are generally the following:

Tai Chi is excellent for improving balance, flexibility, and relaxation. Its slow, controlled movements are especially beneficial for older adults and provide a form of meditation, which helps reduce stress and anxiety.

This Japanese martial art focuses on defensive techniques that use the opponent's energy and movement against himself. It is gentle and places more emphasis on fluidity of movement and control rather than direct blows.

This Brazilian martial art combines dance, music and fighting techniques. Its practice can be adapted to focus on fluid movements and light acrobatics, which can benefit agility and coordination.

Some karate and taekwondo schools emphasize poomsae, a series of solo movements, which may be more suitable for older adults than sparring or direct fighting.

Self-defense can be a great option for seniors because of its practical approach. “The focus is on effective techniques to protect yourself in real-life situations, rather than the competitive aspect. This allows you to focus on simple, direct movements that meet the needs and abilities of seniors,” says Thierry Muccini.

As you will have understood, it is better to favor sports which emphasize gentleness, flexibility and self-control ! And if you opt for more intense sports like boxing or judo, choose versions adapted to your age and physical condition.

Participating in a combat sport after age 65 can be very beneficial for your health, but it is important to take certain precautions to avoid injuries and maximize the benefits.

• Before starting or continuing a combat sport, consult a doctor for a complete assessment of your physical condition.
• Ask about specific precautions if you have medical conditions such as high blood pressure, heart problems, or musculoskeletal disorders.
• Start each session with a good warm-up to prepare your muscles and joints. Always finish with stretches to avoid stiffness and injury.
• Gradually increase the intensity and duration of your workouts to allow your body to adapt.
• Ideally, iIncorporate muscle strengthening exercises alongside this to maintain your muscle mass and protect your joints.
• Make sure to hydrate yourself well before, during and after exercise. Also maintain a balanced diet to support your energy needs and promote muscle recovery.
• Use appropriate protective equipment depending on the sport being practiced, as well as good shoes and appropriate clothing to benefit from good support and sufficient comfort.

• Do not neglect signals of fatigue or pain : Stop and consult a healthcare professional if you experience persistent or unusual pain. Also, allow yourself plenty of rest between training sessions to allow for full recovery.

This way, you can enjoy the benefits of combat sports while minimizing the risks, assures Thierry Muccini, who insists on the fact that these sports are more accessible than you might think and can considerably enrich the lives of seniors.