Cognitive Potential: The Neuroscience of Martial Arts in Adults
Hey Mad Science Blog Readers!
I’m Lea, Coach Ted’s wife, and over the past few months, I’ve been more involved in the gym’s day-to-day operations. So, I decided to hijack his blog for a bit to share a topic I’m passionate about. I hope you find it interesting or at least walk away with one more reason to keep training (as if you needed more!).
As a gerontologist specializing in dementia, I constantly look at how everyday activities impact brain health, especially as we age. One of the biggest fears about aging is memory loss, but here’s the truth: while occasional forgetfulness is normal, significant memory decline isn’t an inevitable part of aging.
Research has come a long way in recent years, and one key finding is the importance of neuroplasticity, our brain’s ability to adapt and rewire over time. You’ve probably heard that crossword puzzles and brain games help with this. But here’s the exciting part: martial arts can offer similar cognitive benefits. It’s not just a workout for your body, it’s training for your brain too. And the best part? It’s never too late to start.
Cognitive Potential: The Neuroscience of Martial Arts in Adults
Often, when people imagine martial arts, they think of powerful kicks, sharp throws, and dramatic chokes. Beyond the physical intensity lies something just as impactful; it serves as a powerful tool for enhancing cognitive function. By engaging in complex movements and mental discipline, this type of brain game, stimulates different regions of the brain, promotes neuroplasticity, and influences neurotransmitter activity.
Neuroplasticity: Training the Brain Like a Muscle
Neuroplasticity is the brain’s ability to change and adapt by forming new neural connections throughout life. Martial arts, with its blend of physical coordination, strategic problem-solving, and continuous learning, serves as a potent catalyst for this process. Learning new techniques, adapting to different opponents, and responding dynamically to unpredictable situations all push the brain to develop new neuro pathways. This kind of motor learning and memory formation is similar to what’s observed in musicians and dancers, groups known for their high levels of neuroplastic development (Draganski et al., 2006; Taubert et al., 2010).
Neurotransmitter Boost: Dopamine, Serotonin, and Endorphins
The cognitive lift from martial arts isn’t just structural, it’s chemical too. Physical exertion and achievement in martial arts stimulate key neurotransmitters such as dopamine, serotonin, and endorphins.
Dopamine, which governs motivation and reward, spikes during moments of progress and success, like hitting a technique cleanly or earning a new belt (Wise, 2004).
Serotonin, which helps regulate mood and anxiety, rises during consistent training, contributing to that calm, centered feeling after class (Young, 2007).
Endorphins, that provide the "runner’s high" effect, reduce pain and improve emotional resilience (Boecker et al., 2008).
Together, these chemicals reinforce learning, emotional well-being, and mental endurance.
Brain Areas Most Impacted
Several areas of the brain light up during martial arts training.
The prefrontal cortex, responsible for executive functions like decision-making, attention, and impulse control, is heavily engaged during sparring and technical drills (Diamond, 2013).
The cerebellum, which governs balance and fine motor skills, is strengthened through coordinated movement and posture control (Buckner, 2013).
The amygdala, involved in emotional responses like fear and aggression, becomes better regulated over time, helping practitioners manage stress and remain calm under pressure (Davidson & McEwen, 2012).
This trio of brain regions, working in harmony, leads to enhanced cognitive flexibility, better emotional regulation, and improved reaction time.
Final Thoughts: A Martial Art for the Mind
Through the promotion of neuroplasticity, modulation of neurotransmitter activity, and the strengthening of executive functions, martial arts serve as a holistic approach to cognitive enhancement in adults. Whether you’re rolling in Jiu-Jitsu, striking in Kickboxing, or executing dynamic Judo throws, know that you’re not just training your body; you’re shaping a sharper, more resilient mind!
Keep an eye out for the next in the series: Unlocking Young Minds: The Cognitive Benefits of Martial Arts for Children
References
Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., ... & Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531. https://doi.org/10.1093/cercor/bhn013
Buckner, R. L. (2013). The cerebellum and cognitive function: 25 years of insight from anatomy and neuroimaging. Neuron, 80(3), 807–815. https://doi.org/10.1016/j.neuron.2013.10.044
Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689–695. https://doi.org/10.1038/nn.3093
Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168. https://doi.org/10.1146/annurev-psych-113011-143750
Draganski, B., Gaser, C., Busch, V., Schuierer, G., Bogdahn, U., & May, A. (2006). Neuroplasticity: Changes in grey matter induced by training. Nature, 427(6972), 311–312. https://doi.org/10.1038/427311a
Taubert, M., Villringer, A., & Ragert, P. (2010). Learning-related gray and white matter changes in humans: An update. Neuroscientist, 18(4), 320–325. https://doi.org/10.1177/1073858411419048
Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483–494. https://doi.org/10.1038/nrn1406
Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience, 32(6), 394–399.
