Judo‐based exercise programs to improve health outcomes in middle‐aged and older adults with no judo experience: A scoping review

Abstract

The practice of judo appears to impact positively on physical performance, muscle strength and flexibility in older people, while also benefiting bone mineral density in middle-aged adults. This scoping review aimed to map the range, scope and type of relevant studies conducted to examine the safety, feasibility and effects of judo interventions on various healthrelated outcomes designed for middle-aged and older adults (≥45 years) with no previous experience in judo. Six databases as well as gray literature were searched using a developed search strategy. Two independent reviewers screened the titles and abstracts, as well as fulltexts of relevant articles using data extraction tools developed for the purpose of this study. Fifteen original studies were included, comprising 648 participants (mean age 45-77.8 years). All 15 studies reported significant positive results of ≥1 health-related outcome. Quality of life and bone mineral density seemed to improve only after longer interventions (≥9 or ≥12 months, respectively), while results regarding fear of falling and physical activity levels were mixed. Five studies showed improvements in fear of falling while four studies reported no change. Similarly, two studies showed improvements in physical activity, while another study showed no change. Five studies reported on safety and deemed their intervention to be safe (no adverse events), with two studies confirming feasibility. Findings suggest that judo interventions can positively impact health-related outcomes in middle-aged and older adults. However, studies had small sample sizes and more research is needed to confirm these findings.

Risks and Benefits of Judo Training for Middle-Aged and Older People: A Systematic Review

“…Overall, the results showed that judo training promotes a series of positive outcomes related to psychosocial, functional fitness, and health aspects. Coherently with previous systematic reviews [ 12 , 24 , 29 ], the majority of the experimental studies (90%) showed clear evidence of the positive effects of judo training on health and fitness with advancing age, including significant improvements in fall skills and quality of life. Whilst it is widely recognised that regular physical activity promotes general well-being over the course of life, recently, the COVID-19 pandemic revealed the vital importance of active lifestyles for both mental and physical health, especially for the older population [ 4 ].…”

“…As a multicomponent combat sport, judo training represents an extraordinary example of a suitable exercise program for older novice practitioners [ 2 , 23 , 26 , 38 , 59 ]. In fact, judo sessions include coordination and balance exercises performed barefoot, as well as an active engagement in activities and experiences that help older individuals in developing and maintaining their strength (i.e., nage-waza with practitioners moving and often lifting the partner) and flexibility (i.e., ju-no-kata practice with stretching), which could help in contrasting major degenerative aging processes (e.g., sarcopenia, osteoporosis) [ 26 , 29 , 38 ]. The present findings confirm previous results on the perceptual and cognitive benefits of different physical exercises for older people, with older judoka presenting better dynamic visual acuity and peripheral vision with respect to co-aged sedentary counterparts [ 60 ].…”

“…Therefore, judo has been recommended to maintain functional fitness, physiological and psychological well-being, to prevent fall-related injuries, and to sharpen gait performance by exercising relaxation, functional coordination, and self-confidence [ 12 , 24 , 25 , 28 ]. Despite two reviews which summarised the health outcomes of older judoka [ 24 , 29 ], judo is not yet included in the list of the WHOs suggested activities to prevent falls [ 5 ]. Furthermore, there is a lack of information on judo training programs for older practitioners and their effects in relation to the athletic characteristics (e.g., novice, intermediate, expert) of the judoka.…”

Educational Needs for Coaching Judo in Older Adults: The EdJCO Focus Groups

“…According to the expert’s opinions, coaches have to apply specific strategies and methodologies to achieve positive outcomes (e.g., prevention of fall-related injuries, promotion of wellness and active lifestyle, sense of belonging, and lifelong learning) from an adapted judo training [ 11 , 20 , 22 , 111 ]. A judo training methodology for older adults respecting the general good principles of safety, customizability, progression, completeness, enjoyment, and variety was supported.…”

“…Judo (jū = gentle; dō = way) is a martial art and an Olympic combat sport, but more a means of education and a method of personal and social improvement through the execution of various techniques, according to its founder, the Japanese educator Jigoro Kano Sensei. Due to its inner characteristics stimulating coordination, dynamic balance, bone health, and mental control, judo has been considered particularly suitable for older people [ 11 , 16 , 20 , 21 , 22 ]. Based on the principles of “maximum efficient use of mind and body” and “mutual welfare and benefit” [ 23 ], judo encompasses self-defense techniques implemented in group contexts, which improve self-control, discipline, active lifestyles, physical and mental health, and a special group of techniques allowing to fall in a controlled and safe way (i.e., ukemi) [ 10 , 11 , 23 , 24 ].…”