KUNG FU FOR LIFE
Can practicing Kung fu consistently benefit your overall wellbeing?
The answer shouldn't surprise you.
The answer shouldn't surprise you.
Shifu Mack leads Instructional Staff members through a blocking and striking exercise utilizing explosive stepping movements.
Recent studies have found that vigorous physical activity can help deter or prevent a plethora of health conditions including arthritis, heart disease, and dementia, according to research published in the European Heart Journal. Researchers have defined vigorous physical activity as activity at a level that leaves you out of breath. Some research has shown that activity of this type needs only be done 15-20 minutes per week--things like running to catch a bus or hurrying quickly up a flight of stairs.
According to an article from Science Daily, "The results showed that people who devoted a larger portion of their activity to vigorous movement had much lower risks across all conditions studied. Compared with those who did no vigorous activity, individuals with the highest levels saw a 63% lower risk of dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of death. These benefits were observed even when the total time spent on vigorous activity was relatively small." The article went on to say that the study showed that, "Your heart pumps more efficiently, your blood vessels become more flexible, and your body improves its ability to use oxygen...Vigorous activity also appears to reduce inflammation. This may help explain why we saw strong associations with inflammatory conditions such as psoriasis and arthritis. It may also stimulate chemicals in the brain that help keep brain cells healthy, which could help explain the lower risk of dementia."
What's more, the duration of exercise doesn't have to be too long. So, if you're new to exercising at a vigorous level, or new to exercise, period, this means that you won't have to fear devoting a huge part of your day to it. In an article published on Time.com, titled "A Few Minutes of Hard Exercise May Slash Your Risk for Diseases, Study Says" by Veronique Greenwood, less than 10 minutes a day of vigorous activity can lead to significant benefits. "As little as 4 to 5 minutes a day of vigorous activity are linked to substantial changes...Four and a half minutes are associated with approximately 35 to 50% lower risk for incident of cardiovascular disease...". As to what qualifies an exercise as vigorous, the article goes on to state that, “If you can speak comfortably, that means that you are still in the moderate zone...When you enter the vigorous zone, you will get out of breath.”
What makes Kung fu an excellent art form for reaping the benefits of vigorous physical activity is the ability to adjust the intensity level of your practice. Kung fu forms can be practiced slowly with relaxed muscles, or forms can be practiced slowly with the entire body tensed; what the famous fitness and nutrition guru Jack LaLanne referred to as dynamic tension training. Kung fu can also be practiced with speed and vigor, alternating between relaxed and tense range of motion movements like blocks, punches, and kicks. Practicing Kung fu with speed and vigor for 20 - 30 minutes or longer will definitely leave you sweaty and out of breath--exactly what studies suggest offers benefits to the entire body when helping your body to combat many health conditions. One of the best aspects of Kung fu as an art form and a practice is that you don't need any special equipment, clothing, or tools to practice it. All you need is some space, your body, and a commitment to practice regularly.
The blocks, punches, and kicks that are a part of Kung fu training are a component of the various forms and exercises that comprise the curriculum of our art. Kung fu forms and most other exercises also utilize stepping patterns and combinations of stances that will move practitioners up and down the training hall. These stepping patterns and stance combinations are designed to develop balance, coordination of movements between upper and lower body extremities, and rapid acceleration and deceleration. Lateral movements and quick change-of-direction maneuvers are also part of forms and exercise training. In this regard, Kung fu movements share some similarities with the footwork, movements, and philosophies of physical movement involved in basketball.
For example, though basketball is a team sport, many times on the court the game focuses in on two players: one with the ball, and one without the ball. The ball handler is the offensive player, and the player without the ball is the defensive player. The offensive player's goal is to get past the defensive player. Typically the offensive player will move slowly, almost hypnotically, before explosively moving either left or right and moving with quickness toward the basket, again using explosive movement to either jump vertically to shoot from distance or jump directly at the basket. The offensive player will bait the defender into moving or shifting in one direction, then explode in the other direction, using long strides, or quick, nimble footwork to accomplish this goal. The defender must be able to adjust their stance and quickly change directions to counter the offensive player's tactics. Basketball players train to increase their stamina and endurance. Randy Cupps, of South Denver Cardiology, states, "There is a lot of jumping involved, as well as considerable arm movement to dribble, throw, catch, and block. When all these activities are paired with the amount of time a typical game will take, which is usually just under an hour...that’s almost an hour of intense cardiovascular activity." Cupps continues saying that, "Working several portions of your cardiovascular and the musculoskeletal system at the same time is very taxing...forcing it to burn considerable amounts of energy to keep pace...your body will often draw from both fats and carbohydrates to maintain the level of energy required for such activity."
Kung fu forms and exercises also practice the use of explosive movements that go forward, backward, on the diagonals, and vertically. Sparring takes the practice and intensifies the movements, adding the elements of unpredictability, stopping movements completely and exploding back into movement in a moment's notice; gamesmanship (attempting to "bait" your opponent into committing to a movement); and quick reactions to the opponent's tactics to the exercise. These kinds of movements tire the practitioner, requiring properly regulated breathing, and relaxed muscles. This is the training that Kung fu practitioners do every time they train. That same work done by your cardiovascular and musculoskeletal system playing basketball is done during a vigorous, high intensity Kung fu forms work out, or partner workout where you and your partner spar, or practice paired exercises together.
Before beginning any exercise regimen you should always check with your healthcare professional. You don't need a doctor to tell you that exercise is essential for a healthy life, but, if you don't already exercise, your doctor may need to advise you if it's safe to start.
The articles below provide the details and results of studies conducted regarding vigorous physical activity and its effects on your health.
According to an article from Science Daily, "The results showed that people who devoted a larger portion of their activity to vigorous movement had much lower risks across all conditions studied. Compared with those who did no vigorous activity, individuals with the highest levels saw a 63% lower risk of dementia, a 60% lower risk of type 2 diabetes, and a 46% lower risk of death. These benefits were observed even when the total time spent on vigorous activity was relatively small." The article went on to say that the study showed that, "Your heart pumps more efficiently, your blood vessels become more flexible, and your body improves its ability to use oxygen...Vigorous activity also appears to reduce inflammation. This may help explain why we saw strong associations with inflammatory conditions such as psoriasis and arthritis. It may also stimulate chemicals in the brain that help keep brain cells healthy, which could help explain the lower risk of dementia."
What's more, the duration of exercise doesn't have to be too long. So, if you're new to exercising at a vigorous level, or new to exercise, period, this means that you won't have to fear devoting a huge part of your day to it. In an article published on Time.com, titled "A Few Minutes of Hard Exercise May Slash Your Risk for Diseases, Study Says" by Veronique Greenwood, less than 10 minutes a day of vigorous activity can lead to significant benefits. "As little as 4 to 5 minutes a day of vigorous activity are linked to substantial changes...Four and a half minutes are associated with approximately 35 to 50% lower risk for incident of cardiovascular disease...". As to what qualifies an exercise as vigorous, the article goes on to state that, “If you can speak comfortably, that means that you are still in the moderate zone...When you enter the vigorous zone, you will get out of breath.”
What makes Kung fu an excellent art form for reaping the benefits of vigorous physical activity is the ability to adjust the intensity level of your practice. Kung fu forms can be practiced slowly with relaxed muscles, or forms can be practiced slowly with the entire body tensed; what the famous fitness and nutrition guru Jack LaLanne referred to as dynamic tension training. Kung fu can also be practiced with speed and vigor, alternating between relaxed and tense range of motion movements like blocks, punches, and kicks. Practicing Kung fu with speed and vigor for 20 - 30 minutes or longer will definitely leave you sweaty and out of breath--exactly what studies suggest offers benefits to the entire body when helping your body to combat many health conditions. One of the best aspects of Kung fu as an art form and a practice is that you don't need any special equipment, clothing, or tools to practice it. All you need is some space, your body, and a commitment to practice regularly.
The blocks, punches, and kicks that are a part of Kung fu training are a component of the various forms and exercises that comprise the curriculum of our art. Kung fu forms and most other exercises also utilize stepping patterns and combinations of stances that will move practitioners up and down the training hall. These stepping patterns and stance combinations are designed to develop balance, coordination of movements between upper and lower body extremities, and rapid acceleration and deceleration. Lateral movements and quick change-of-direction maneuvers are also part of forms and exercise training. In this regard, Kung fu movements share some similarities with the footwork, movements, and philosophies of physical movement involved in basketball.
For example, though basketball is a team sport, many times on the court the game focuses in on two players: one with the ball, and one without the ball. The ball handler is the offensive player, and the player without the ball is the defensive player. The offensive player's goal is to get past the defensive player. Typically the offensive player will move slowly, almost hypnotically, before explosively moving either left or right and moving with quickness toward the basket, again using explosive movement to either jump vertically to shoot from distance or jump directly at the basket. The offensive player will bait the defender into moving or shifting in one direction, then explode in the other direction, using long strides, or quick, nimble footwork to accomplish this goal. The defender must be able to adjust their stance and quickly change directions to counter the offensive player's tactics. Basketball players train to increase their stamina and endurance. Randy Cupps, of South Denver Cardiology, states, "There is a lot of jumping involved, as well as considerable arm movement to dribble, throw, catch, and block. When all these activities are paired with the amount of time a typical game will take, which is usually just under an hour...that’s almost an hour of intense cardiovascular activity." Cupps continues saying that, "Working several portions of your cardiovascular and the musculoskeletal system at the same time is very taxing...forcing it to burn considerable amounts of energy to keep pace...your body will often draw from both fats and carbohydrates to maintain the level of energy required for such activity."
Kung fu forms and exercises also practice the use of explosive movements that go forward, backward, on the diagonals, and vertically. Sparring takes the practice and intensifies the movements, adding the elements of unpredictability, stopping movements completely and exploding back into movement in a moment's notice; gamesmanship (attempting to "bait" your opponent into committing to a movement); and quick reactions to the opponent's tactics to the exercise. These kinds of movements tire the practitioner, requiring properly regulated breathing, and relaxed muscles. This is the training that Kung fu practitioners do every time they train. That same work done by your cardiovascular and musculoskeletal system playing basketball is done during a vigorous, high intensity Kung fu forms work out, or partner workout where you and your partner spar, or practice paired exercises together.
Before beginning any exercise regimen you should always check with your healthcare professional. You don't need a doctor to tell you that exercise is essential for a healthy life, but, if you don't already exercise, your doctor may need to advise you if it's safe to start.
The articles below provide the details and results of studies conducted regarding vigorous physical activity and its effects on your health.
Just a few minutes of effort could lower your risk of 8 major diseases
Science Daily. Science Daily, March 30 2026
https://www.sciencedaily.com/releases/2026/03/260330001126.htm
A Few Minutes of Hard Exercise May Slash Your Risk for Diseases, Study Says
Time. Veronique Greenwood, March 30, 2026
https://time.com/article/2026/03/30/vigorous-exercise-reduced-risk-diseases/
Run for the Bus to Slash Your Risk of Heart Attack, Dementia, and More: Short bursts of vigorous movement have a powerful effect on health, a large new study suggests
Everyday Health. Cristina Mutchler, March 30, 2026
https://www.everydayhealth.com/fitness/run-for-the-bus-to-slash-risk-of-heart-attack-dementia-and-more/
Cardiovascular Effects and Benefits of Exercise.
Frontiers in Cardiovascular Medicine. Bhatnagar A., Nystoriak MA, 2018 Sep 28;5:135. doi: 10.3389/fcvm.2018.00135. PMID: 30324108; PMCID: PMC6172294.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6172294/#s1
Your Favorite Heart Doctor Explains the Health Benefits of Playing BasketballSouth Denver Cardiology. Randy Cupps. 2025.
https://southdenver.com/favorite-heart-doctor-explains-health-benefits-playing-basketball/
Science Daily. Science Daily, March 30 2026
https://www.sciencedaily.com/releases/2026/03/260330001126.htm
A Few Minutes of Hard Exercise May Slash Your Risk for Diseases, Study Says
Time. Veronique Greenwood, March 30, 2026
https://time.com/article/2026/03/30/vigorous-exercise-reduced-risk-diseases/
Run for the Bus to Slash Your Risk of Heart Attack, Dementia, and More: Short bursts of vigorous movement have a powerful effect on health, a large new study suggests
Everyday Health. Cristina Mutchler, March 30, 2026
https://www.everydayhealth.com/fitness/run-for-the-bus-to-slash-risk-of-heart-attack-dementia-and-more/
Cardiovascular Effects and Benefits of Exercise.
Frontiers in Cardiovascular Medicine. Bhatnagar A., Nystoriak MA, 2018 Sep 28;5:135. doi: 10.3389/fcvm.2018.00135. PMID: 30324108; PMCID: PMC6172294.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6172294/#s1
Your Favorite Heart Doctor Explains the Health Benefits of Playing BasketballSouth Denver Cardiology. Randy Cupps. 2025.
https://southdenver.com/favorite-heart-doctor-explains-health-benefits-playing-basketball/
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