You’re in an exercise rut. You enjoy exercising but you can’t stand the thought of looking at the weight machine one more time. You can’t swim, so swimming is out. You don’t have the time for racquetball and you don’t consider golf exercise. What on earth are you going to do? Why not try martial arts?

Martial arts can develop parts of the body that you don’t use in other exercises or your daily routine. Martial arts can benefit you both physically and mentally in ways such as:

• Increased stamina and strength
• Improved coordination and reflexes
• Increased weight control and flexibility
• Improved circulation and stronger heart muscles
• Improved concentration
• Reduced stress
• Increased self-discipline and self-confidence

With all the different types of martial arts practiced, how do you know which one is right for you? Let’s take at look at the different kinds of martial arts to help you decide.

Originally from China, Kung Fu, which means “skill with effort,” has hundreds of different styles. All fall into two categories: “soft and internal” or “hard and external.” Soft styles emphasize staying grounded and balanced. Hard styles emphasize kicks and strikes. Some forms use props and weapons. Kung Fu improves self-defense skills, quickness and agility.

Judo was created in 1882 but gained prominence in 1964 at the Olympics. Judo, or “the gentle way,” emphasizes safety and full-body conditioning. Most of us know judo from its usage in movies with arm locks, throwing, control holds and choking techniques.

Karate has been around for thousands of years. This unarmed form of self-defense has many different names. It involves directed blows of the hands and feet that are accompanied by special breathing and shouts. Discipline, a positive attitude and a high moral purpose are emphasized in karate. It is an excellent way to learn self-defense skills and get into shape. Participants can also compete competitively.

Krav Maga is the official form of self-defense used by the Israeli Defense Forces and a number of U.S. law enforcement agencies. Developed in 1948 in Israel, Kava Maga combines self-defense techniques with hand-to-hand combat practices. The technique encourages participants to attack an opponent at their most vulnerable spots: the groin, eyes, knees and throat.

Once practiced exclusively by Mandarin nobles and monks, Tai Chi is now one of the most practiced forms of martial arts. Tai Chi teaches participants to control their “chi” or energy. With its slow, flowing movements, Tai Chi exercises can last from four to 60 minutes. Tai Chi reduces stress, improves flexibility and may even lower cholesterol and blood pressure. It is ideal for individuals with arthritis and mobility problems.

In the practice of martial arts, there are four types of formal exercises: forms, basics, freestyle and kenpo (self-defense). Let’s take a look at what is involved in each of these.

Developed for training and exercise, forms are short dance-like routines using defensive and offensive movements. Designed to train the whole body, forms also have aerobic and anaerobic benefits. The movements taught in forms can be used in self-defense.

Basics trains the body through repetition. Neuromuscular pathways between the function of the muscles and the nervous system are developed more efficiently with repetition. This, in turn, relaxes the mind.

Freestyle is the part of martial arts training that controls the strikes. This is predominately the case in karate.

Kenpo is based on logic and the scientific study of movement. The study of motion enables participants to be more efficient by using time and energy properly and more effective by increasing speed and focus.

Martial arts unifies the mind and body. No matter what type you choose, it will increase your patience, confidence, strength, self-discipline, will power and focus. What more could you ask for?