Martial arts practice effectively regulates depression

Can martial arts training really help your mental state? The physiological and psychological benefits of physical activity are well documented. In recent years, scientific research has changed to ancient martial arts practices. Many studies have shown benefits from small study samples, but lacking integrated analysis.

Enter your researcher

How effective is traditional martial arts training in mitigating clinical impact? depression Young adults? This question was an important interest from Bozhen Huang, Meijiao Zhou, Min Jiang, Shanshan Song, Lei Liu, Luyao Wang, Liang Wang, Yanhong Jian, Ping Wang, Ping Yang, Tao Yang, Xinjue Shan, and Xinqian Liu, Basing and Tianjin, the medical university of China. These researchers wanted to explore and integrate the scientific literature across many studies to come up with synthesis answers.

They aggregated 11 randomized controlled trials in young adults aged 15-24 years, generating data from a total of 782 participants: 434 in the Tai Chi intervention group and 348 in the control group. Their research, Public health frontier, A significant positive effect of Tai Chi training in improving depression mood was found. The optimal “line” for martial arts training was 12 weeks, with the greatest effect observed when people practiced at least 3 hours a week. The researchers conclude that “as a non-pharmacological intervention, Tai Chi shows great hopes to address depressive moods in young people aged 15-24 years in the field of mental health and ensure further research and promotion.”

Overall training benefits

These Chinese researchers point out that Tai Chi training, like most traditional martial arts, “increases the secretion of endorphins. Endorphins are commonly referred to as the body’s natural “soft” chemicals, and can contribute to high moods. concentration And slow movement adjustments act as a mental distraction from negative thoughts. This dual effect of biochemical and psychological benefits makes Tai Chi a promising intervention for managing depression. ”

They added, “For young people aged 15-24 with a depressive atmosphere, a school-based Tai Chi program should provide at least three standardized 60-minute sessions to meet the optimal dose of 3 hours or more identified in the subgroup analysis. A significant reduction in symptoms is required by implementing the 12-week program. It is important for associations or severely symptomatic participants to provide clinical surveillance through campus mental health services. suicide risk. “

Personal road

Martial arts have been a major part of my recovery trajectory ever since my life arrived and my brain damage was left in a car accident in 2014. I train early every morning. This daily training was a fundamental part of my own psychological and physiological aspect. management And it’s absolutely essential. From a psychological perspective, I consider martial arts training to be the Zen rake of my mind. My practice provides calming, stable order and emotional thinking in my brain. My anecdotal experience supports the processes and outcomes supported by scientific qualitative and quantitative research. When martial arts are taught in traditional contexts with an emphasis on the integration of the whole person; philosophy And psychology, they can have a powerful impact on the mood and mind.

(c)E. Paul Zell (2025)