Taekwondo and Depression

“Mental pain is less dramatic than physical pain, but it is more common and also more hard to bear. The frequent attempt to conceal mental pain increases the burden: it is easier to say “My tooth is aching” than to say “My heart is broken.”
― C.S. Lewis, The Problem of Pain

Depression, which is often associated with a sense of apathy or lack of feeling, has affected us all in one way or another. Either we struggle with it ourselves or we are impacted by someone in our lives who has or is struggling with it. According to the National Institute of Health, an estimated 14.5 million adults (aged 18 years and older) in the U.S. alone had a major depressive episode that caused severe impairment in 2021. That number was approximately 5 million among adolescents (aged 12-17 years old).

It’s not surprising, given those numbers, that “1 in 10 U.S. adults took prescription medication for depression in 2023.” In addition to the personal cost to individuals and their loved ones who struggle with depression, this comes with a devastating economic cost, which has increased more than 35% since 2010 to a staggering $236 billion burden in 2018 among U.S. adults. While treatment options are always improving, there are compelling reasons to find nonpharmaceutical options to assist those who suffer from depression.

Exercise therapy

There are numerous nonpharmaceutical treatments that have shown promise for helping those who struggle with depression. Among these options, one of the most effective is exercise therapy, which is known to promote large positive outcomes in individuals who suffer from depressive symptoms. A recent meta-analysis examined whether participating in Taekwondo impacts individuals suffering from depression.

Study design

A meta-analysis is a statistical tool that is used to combine the results of numerous studies to make the results more reliable; as such, it has been aptly described as “the analysis of analyses”. In this study, researchers examined 15 articles published in English, Chinese, and Korean databases to quantify the effects of Taekwondo when used to help alleviate depressive symptoms.

Results

Taekwondo was shown to be helpful for alleviating depression in the elderly, particularly women, and minors. The most successful program included at least 12 weeks of low intensity 60-minute sessions three times per week.

Why I believe Taekwondo helps

While the researchers did not specifically address the “how” or “why” Taekwondo improves symptoms associated with depression, there are many known benefits to studying martial arts in general that likely contribute to the positive effects noted in this paper. Some of these many benefits include anti-aging, improved body composition, improved markers of metabolic syndrome, as well as other mental health benefits such as increased emotional intelligence and decreased neuroticism.

Why we should pay attention

Symptoms associated with depression affect us all, either directly or indirectly. The reduced quality of life and economic burdens are sometimes devastating. While pharmacological treatments are always improving, consideration of side-effects and long-term effectiveness is always a concern. The benefits of physical activity, including participation in martial arts such as Taekwondo, are well known. In addition, personal growth associated with incorporating the 5 tenets of Taekwondo and other key aspects of martial arts in general continually create a character-building environment that leads to improved mental health.