Whether you’re thinking of getting involved in martial arts or have already begun, you can improve your health and pave the way to preventing future medical problems, all while having fun learning non-violent self-defense. The martial arts all have different traditions, philosophies and styles. Since they are often based on ancient philosophy, no matter which one you choose, there is usually a spiritual element and the possibility for inner growth.

Tai Chi
A lot of scientific research has been done on the benefits of Tai Chi, which has roots in Taoism and Confucianism and is practiced by all age groups worldwide. Form is everything for this sequence of movements. Though it is active, it is also slow and controlled, and renowned for its health benefits, particularly for older people and those withchronic conditions. The orderly sequence of movements helps to improve balance, coordination and flexibility. It also requires concentration and focus, which can aid memory. For those who have a hard time just getting up off the couch, or for those who can’t do aerobic exercise for any reason, Tai Chi can provide a wonderful way to get moving.

What it helps: Studies show that Tai Chi, like some of the other martial arts, promotes calmness and relaxation, while also helping participants to slow their breathing. This may lead to lower blood pressure. This is especially beneficial for older practitioners, but low blood pressure is good for everyone, and slow breathing may help more than fast breathing in oxygenating the blood. The continuous movements of Tai Chi that increase flexibility have also been shown to reduce the pain of arthritis and improve general physical function and overall health. Tai Chi can potentially provide enough exercise to help lower bad cholesterol.

What it prevents: The postural elements of Tai Chi may contribute to the prevention of backache, stiff neck, gastric reflux, dangerous falls and Dowager’s hump. Studies have shown that Tai Chi can help post-menopausal women reduce loss of muscle strength and muscle mass.

More information: American Tai Chi and Quigong Association
Aikido
This self-defense art is meant to be used in a way so that it also protects an attacker from injury, and therefore enables a confrontation to end peacefully. When someone enters your space, you’re centered and ready when practicing Aikido. Your opponent, however, is not centered. When your challenger strikes, your movements redirect that person’s energy. The harder and faster the attack, the worse off the attacker is. Aikido is not as slow as Tai Chi and not as high-velocity as Taekwondo.

Training for Aikido involves improving general physical fitness, but students also learn to throw opponents. That’s why it’s important for those who practice this martial art to be able to fall and roll without hurting themselves. The physical training in Aikido is diverse, covering joint locks, throws and submission holds while and preparing students to defend themselves against more than one attacker. In general Aikido teaches smooth use of the whole body.

What it helps: Aikido is good for balance, reflexes, calmness and for overall health.

What it prevents: Surprisingly, clinical trials have found that martial arts do not promote aggression or violence. On the contrary, martial arts promote non-violence and are recommended for at-risk youth.

Cautions: Though more studies specific to Akido are needed, the most common martial arts injuries occur on the wrists, hands, fingers, feet, knees, head and thighs.

More information: United States Aikido Association

Taekwondo
This Korean martial art, the national sport of Korea, has also been a competitive Olympic sport since 2000. It’s aerobic, requires athleticism and is high-velocity. Part of the workout involves using high kicks, punches and strikes meant to develop strength, speed and survival skills. Unlike Aikido, it’s not defensive — it’s offensive. The workout is fast-paced and has aerobic elements. People who practice Taekwondo sometimes demonstrate exciting feats, such as breaking a whole stack of wooden planks or tiles with one blow. But Taekwondo does more than develop strength — it can enhance balance, flexibility and stamina. And it can also help participants increase their speed of response. In short, it’s good for overall health.

What it helps: Taekwondo, like Tai Chi and Aikido, is good for kids and adolescents of both genders. It provides a healthy and focused release of energy and teaches discipline, concentration and respect for others. In spite of its high activity level, it necessitates concentration. It’s good for blood pressure, cholesterol levels and weight loss. And a study done in Hong Kong found (though more research is needed) that Taekwondo is
beneficial for overall fitness. A study of the effects of Taekwondo on adolescent females who don’t get much other exercise also showed that, rather quickly, this type of training can produce beneficial changes in skeletal muscle fitness, flexibility and body composition.

What it prevents: Since the speed of your reflexes are enhanced, all sorts of accidents can be avoided. Taekwondo can do everything from help a driver swerve away from an accident to keep you for from falling if you trip or step in a pothole.

Cautions: Studies show that participating in Taekwondo can be
stressful, especially for children. And while injuries aren’t common — one study found 0.3 percent of women were injured and 1.2 percent of men sustained some injury while doing martial arts — fractures of lower limbs were the most common injuries. Tearing of the ligaments in the knee is also possible, and kicks and punches can cause head injury. Just a few days ago I treated a gentleman who had a stress fracture in his lumbar spine and quadraceps tendonitis of the hip sustained while doing Taekwondo. And while monitoring an Olympic qualifying event in Boston, I took care of a man who dislocated his finger so badly while blocking a kick that the bone was sticking out. Mouthguards, kneepads and other protective gear can be useful for preventing some injuries.

Derek Jeter 3,000: Yankees captain collects milestone hit !

 

Yankees shortstop Derek Jeter sends career hit No. 3,000 into the left field seats.

The Yankee captain has trained us to expect the clutch and heroic in the biggest of moments since he arrived in 1995. He’s done it over a career filled with highlight plays and championship moments. And now he’s done it once more by striking the perfect chord in reaching his milestone 3,000th hit.

Jeter entered Saturday two hits shy with two home games left before the All-Star break and ensuing road trip, and all he did was blast a thrilling home run in the third inning off Tampa Bay ace David Price for No. 3,000, and go 5-for-5 on the day. The shot sent the sellout crowd of 48,103 at the Stadium into delirium and set off a four-minute celebration.

BOX SCORE: YANKEES 5, RAYS 4

It might be hard to believe, but the team-first Jeter could have been equally happy about his fifth hit, a seeing-eye single through the middle that scored Eduardo Nuñez from third with the go-ahead run in the eighth in the 5-4 victory. “I don’t think you can script it any better – this is already movie-ready,” Joe Girardi said. “To get your 3,000th hit on a home run that ties the game and you get 3,003, a game-winner? It’s just remarkable.”

Jeter is the 28th player to reach the 3,000-hit mark and the first to do so in a Yankee uniform. Four former Yanks got there – Wade Boggs, Rickey Henderson, Paul Waner and Dave Winfield – but each got No. 3,000 wearing another uniform.

Photo by Robert Sabo/News

He is the fourth-youngest player to accomplish the feat and, at 37 years and 13 days, did it eight days faster than Pete Rose, baseball’s all-time hit leader.

The crowd was already on its feet when the matinee idol shortstop stepped in against Price in the first inning but it was quiet, as if everyone was holding his or her collective breath for 2,999. Jeter then won an eight-pitch battle against the lefthander and his 93-95 mph heat. When Jeter’s bouncer through the left side reached the outfield, the crowd hit decibel levels usually reserved for October baseball at the Stadium.

The familiar chants of “Der-ek Je-ter!” washed over him as he stood on first base.

The chants were there again with the count 3-and-2 in the third inning. This time Price alternated fastballs and changeups before unleashing a curve. Jeter reached down and drove it to left. The crowd roared to a crescendo as every eye followed the ball’s flight, and fans erupted with cheers as it vanished into the spectators in the left-field bleachers. It was his first Stadium homer since last July 22.

“I knew he wasn’t going to catch it, but I wasn’t sure it would be a home run. I was hoping,” Jeter said. “You want to hit the ball hard. I didn’t want to hit a slow roller to third base and have that be replayed forever.”

Jorge Posada, perhaps Jeter’s closest friend on the team, hurdled the dugout railing, and the rest of the Bombers followed to greet their captain as he crossed home plate. They pounded him with pats on the back and head and wrapped him with hugs. The pitchers in the bullpen streamed in through the outfield to join the festivities. Even the Rays applauded. Finally Captain Clutch shared a long curtain call with the fans.

“It was great. Yankee fans have always been great. . . . They appreciate the history of the sport, the history of the organization,” Jeter said. “The thing that means the most to me is that I’ve been able to get all these hits in a Yankee uniform and no one’s been able to do that before, which is hard to believe. I’ve grown up with these fans. . . . and I’m glad I had the opportunity to do it here. It wouldn’t have felt right to do it somewhere else.”

Of his 3,000th hit, he said, “It’s a number that’s meant a lot in the game because not too many people have done it before. To be the only Yankee  . . .  is pretty special.  . . .  This is the only team I ever wanted to play for and to do something like this? I don’t know if I can describe it.”

Jeter confessed that he’d felt enormous pressure to get the milestone hit before the weekend series ended and that it actually had been ratcheted up when Friday night’s game was rained out.

But Jeter is one of this generation’s greatest clutch performers, and these games with the Rays called for something very special. As usual, No. 2 delivered it. His other hits were a fifth-inning double and sixth-inning single. And Mariano Rivera – who closed the game for his 22nd save in his first appearance since feeling soreness in his triceps last Sunday – joked “I was expecting a triple” to give him a cycle.

“He enjoys that moment, he looks forward to it. Nobody’s better in the clutch – you’ve seen it in the postseason,” Posada said. “Today was a prefect example of looking forward to that moment. It’s a rainout yesterday and he goes out and gets five hits? It’s just amazing.”

The celebration went on after the game resumed with highlight reels and recorded testimonials played on the center-field scoreboard between innings. The fans were invited to stay and watch Jeter’s postgame news conference. And of course every at-bat was met by nearly 50,000 fans standing on their feet.

He was asked afterward if the 5-for-5 – the first five-hit game at the new Stadium – was his best single day’s performance. He said it ranked high, but typically was loathe to compare it to games the Yankees play in October.

He may not have felt it, but Girardi said everyone in the organization seemed to treat Jeter’s milestone home run as if it did compare.

“After 2,999, his next at-bat the dugout was full. All our support staff, everyone . . . it was packed,” Girardi said. “You knew that something special was about to happen. It was kind of the scene when we had two outs in (Game 6 of) the World Series in 2009. It was packed.”