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Top 5 Ways Martial Arts Transforms Adult Wellness

Dotty on September 1, 2025

Most people think of martial arts as a childhood activity or something reserved for elite athletes. But in truth, adult martial arts classes are one of the most effective (and underrated) ways to improve your overall wellbeing.

If you’ve been thinking about trying martial arts for the first time, or you’re returning after a break, it’s a sign that you’re looking for more than just another fitness routine. You’re looking for purpose, progress, and perhaps a new way to reconnect with your body and mind.

Whether you’re aiming to improve your physical health, reduce stress, or find an activity that actually sticks, adult martial arts classes offer a holistic approach to wellness that goes far beyond punching and kicking.

1. It Builds Functional, Sustainable Fitness

Adult martial arts classes incorporate cardiovascular endurance, strength, flexibility, balance, and coordination, all in one session. The exercises are rooted in real movement patterns, not machines or gym-based choreography.

You’ll work hard, yes, but you’ll also move with purpose. And because the focus is on progression and technique, you’re less likely to burn out or get bored.

Unlike traditional gym routines that often isolate muscle groups or rely on repetitive motions, martial arts training delivers full-body results through dynamic movement.

For example, a recent study on an 8-week Bajiquan training programme found notable improvements in participants’ physical fitness and body composition, highlighting martial arts as a time-efficient, health-promoting training modality.

2. It Supports Mental Health and Emotional Balance

Exercise is a proven mood booster, but adult martial arts classes take things a step further. The structured routines, focused movements, and clear progression help cultivate mental clarity and emotional resilience.

In fact, emerging research shows that martial arts training significantly boosts attention and executive functions in adults, contributing to better mental sharpness and focus. This is especially valuable for professionals balancing demanding schedules.

You’re not just working out, you’re learning to stay calm under pressure, to manage frustration, and to push through discomfort in a supportive, structured way. Over time, these skills transfer into your daily life.

Many students describe martial arts as a moving meditation. It’s a rare opportunity to unplug from screens, focus the mind, and return to themselves. For anyone feeling overstimulated or overwhelmed, this kind of focus can be life-changing.

3. It Boosts Confidence and Capability

Martial arts isn’t just about fitness, it’s about personal growth. Each belt, technique, and breakthrough helps build a strong sense of achievement and self-belief.

As you train, you’ll learn to move more efficiently, defend yourself more effectively, and understand your body in new ways. That sense of capability is incredibly empowering.

This is particularly impactful for adults who may feel out of shape or disconnected from their physical potential. Whether you’re walking into your first class at 25 or 55, the journey begins at your level and grows from there.

The result? You carry yourself differently. You speak with more confidence. You feel stronger not just physically, but mentally and emotionally too.

4. It Strengthens Social Connection and Community

Many adults struggle to stay active because fitness can feel isolating. You go to the gym, put in your headphones, and leave without speaking to anyone. Martial arts is different.

Adult martial arts classes are naturally interactive. You’ll work with partners, encourage each other, and build friendships over shared challenges and small victories. The environment is welcoming, not competitive.

This sense of community isn’t just pleasant, it’s powerful. Social interaction is linked to improved mental health, motivation, and long-term adherence to healthy habits. For those new to the area, or just looking to expand their social circle, martial arts offers a built-in support network.

5. It Aligns with Real Life and Real Goals

Let’s be honest, most adults don’t have time for complicated workout schedules, expensive gear, or fitness fads. That’s what makes martial arts such a sustainable option.

You train 1–3 times a week, depending on your goals. Each class delivers a complete workout, no need to bolt on extra cardio or weight training. And because the sessions are skills-based, there’s always something new to learn and master.

For busy professionals, parents, or anyone juggling a full schedule, this simplicity is a game changer.

Better still, martial arts is about more than aesthetics. You’re not training for a six-pack or social media validation, you’re training for strength, balance, awareness, and personal progress. And that’s the kind of motivation that lasts.

Interested in Adult Martial Arts Classes in Surrey?

At Pil Sung Do, we specialise in beginner-friendly adult martial arts classes with a focus on practical self-defence, functional fitness, and long-term wellbeing. 

If you’re ready to explore a new kind of wellness, one that supports your body, sharpens your mind, and fits your lifestyle, adult martial arts classes might be exactly what you need.Learn more about our adult martial arts classes in Surrey, or contact us for more information.

How Martial Arts Builds Confident Kids (and Why It Lasts)

Dotty on August 26, 2025

Confidence isn’t something children are born with, it’s something they build. And few activities develop confidence like kids martial arts.

Are you looking for more than just after-school entertainment to help your child grow not only physically, but mentally and emotionally too? That’s exactly what children’s martial arts classes offer. 

In a world where children face increasing pressure from school, social media, and fast-paced environments, martial arts stands out as a steadying force that builds discipline, resilience, and long-term confidence.

Here’s why the benefits of martial arts for kids go far beyond the dojo, and why the confidence they build sticks with them for life.

Confidence Through Progress, Not Perfection

In kids martial arts, children start as beginners with no expectations and no pressure. Through regular training, they gradually master techniques, earn belts, and see tangible progress. Each new skill brings a sense of accomplishment.

Unlike team sports, where only a few kids shine, martial arts allows every child to grow at their own pace. There’s no bench and no losing team, just personal improvement and consistent encouragement.

And that kind of steady, earned progress is what builds real confidence. The belief that “I can do this” because you’ve already done it before.

Discipline That Feeds Self-Belief

Confidence isn’t just about feeling good. It’s about showing up, sticking with challenges, and building self-trust.

Martial arts instils this kind of discipline from day one. Kids learn that progress doesn’t come instantly, it comes from commitment, focus, and repetition. They’re taught to listen respectfully, to follow instructions, and to persevere even when things are tough.

Over time, this consistent discipline feeds into their self-image. They start to believe in their ability to learn, to adapt, and to succeed (not just in martial arts, but in school and life too).

Positive Role Models That Inspire

In a kids martial arts class, children are surrounded by supportive instructors who lead by example. These role models teach more than just kicks and punches as they model calmness, respect, and resilience.

Kids naturally mirror the adults they admire. When they see their instructors handle challenges with focus and composure, they begin to adopt the same mindset themselves.

Research in Frontiers in Psychology emphasises that children learn behaviours, attitudes, and skills through observational learning, particularly by seeing role models in action.

A Safe Space to Fail (and Try Again)

So much of a child’s confidence hinges on how they respond to setbacks. Children’s martial arts classes provide a structured, supportive space where it’s safe to stumble, learn, and improve.

Miss a block? Try again. Forget a sequence? Practise and repeat. 

Instructors and peers encourage effort, not perfection. That repetition rewires a child’s thinking from “I failed” to “I’m still learning”.

This growth mindset helps children face new challenges with resilience and curiosity which are essential traits for confidence that lasts.

Body Awareness and Physical Confidence

Martial arts is movement with purpose. It improves strength, balance, coordination, and flexibility, all while teaching kids how to move confidently in their own bodies.

This is especially powerful for kids who might feel awkward or unsure in other physical activities. Children’s martial arts classes celebrate improvement and control rather than raw athleticism or speed.

That sense of capability of being strong, agile, and able, translates directly into emotional confidence.

Emotional Regulation Through Movement

Martial arts doesn’t just build muscle, it builds self-regulation.

Children learn how to channel their energy, manage frustration, and calm themselves through breath and movement. Techniques like forms (katas), partner drills, and controlled sparring all require focus and composure, even under pressure.

Over time, children internalise these habits. They begin to respond to stress with self-control rather than outbursts at school, at home, and in social settings.

Confidence That Extends Beyond the Dojo

The confidence built in kids martial arts classes doesn’t just stay on the mat. It travels with children to school, to friendships, and eventually, into adulthood.

We regularly hear from parents that martial arts training has helped their child:

  • Speak up more in class
  • Handle peer pressure with maturity
  • Persevere through homework and academic setbacks
  • Try new activities without fear of failure

Why? Because martial arts teaches kids that confidence isn’t about being the best, it’s about trusting yourself to improve, adapt, and overcome.

Why Parents Are Turning to Kids Martial Arts

Parents today aren’t just looking for activities, they’re looking for experiences that develop resilience, emotional strength, and social skills.

That’s why children’s martial arts classes are more popular than ever. It’s structured, yet adaptable. Disciplined, yet fun. Challenging, yet encouraging.

And crucially, it’s a long-term investment in your child’s wellbeing. One that can shape how they see themselves, and what they believe they’re capable of for years to come.

Looking for Children’s Martial Arts Classes in Surrey?

At Pil Sung Do, we help children grow in confidence through martial arts that’s modern, motivating, and age-appropriate. Our classes are designed for children of all backgrounds and ability levels, from complete beginners to more experienced students.

Our expert instructors focus on encouragement, technique, and personal development, not competition or pressure. We help kids build self-belief through consistent progress, learn practical self-defence and body control, and develop a positive mindset that lasts.

So if you’re ready to help your child grow in confidence, check out our kids martial arts classes in Surrey, or contact us today to find out more.

Bored of the Gym? Try Martial Arts for a Fun Fitness Switch

Dotty on August 18, 2025

Let’s face it, going to the gym can feel like a grind. You stare at the same machines, push through the same reps, and leave feeling uninspired. If your workouts are starting to feel more like a chore than a choice, you’re not alone.

That’s why more adults are ditching the treadmill in favour of something more dynamic, engaging, and sustainable: martial arts fitness.

If you’ve ever considered taking an adults martial arts class in Surrey, you might be surprised by just how accessible, enjoyable, and effective this training can be. Whether you’re brand new to martial arts or haven’t trained in years, it could be the fun fitness switch you’ve been looking for.

A Fitness Routine That Actually Keeps You Interested

One of the biggest challenges with staying active is motivation. Repeating the same gym routine week after week can get dull fast. Martial arts, on the other hand, is constantly evolving.

Every session introduces something new such as striking combinations, partner drills, self-defence techniques, flexibility challenges, and functional strength training. You’re not just working out, you’re learning a skill.

And with every class, there’s visible progress. You move better, think faster, react sharper. That kind of real-time improvement keeps you engaged, and keeps you coming back.

Burn Calories, Build Muscle, and Stay Mobile

You might be wondering: can martial arts really replace the gym? In short: absolutely.

A single martial arts fitness session can burn hundreds of calories while improving strength, endurance, and mobility. It’s a full-body workout that engages your core, stabilisers, and major muscle groups, all without needing any fancy equipment!

Better still, it’s low-impact when taught correctly. That means you build fitness and flexibility without putting undue stress on your joints. Over time, you’ll notice better posture, improved balance, and more energy in everyday life.

According to the NHS, adults should aim for 150 minutes of moderate intensity activity per week. Martial arts is an ideal way to hit (and enjoy) that target.

Mental Strength as Well as Physical

It’s not just your body that benefits. Martial arts is a powerful tool for boosting mental wellbeing.

Each class challenges you to stay present, manage frustration, and overcome self-doubt. Over time, this builds confidence, resilience, and emotional control. You learn how to stay calm under pressure, not just in training, but in everyday life too.

Whether you’re managing work stress, family responsibilities, or personal change, martial arts offers a healthy outlet. A growing body of evidence shows that physical activity can significantly improve mood, focus, and sleep, especially when it’s purposeful and engaging.

No Experience? No Problem

One of the biggest misconceptions about martial arts is that you need to be fit or experienced to start. In reality, many people walk through the door with zero background in training, and that’s completely fine.

At Pil Sung Do, our classes are tailored for all ability levels. Whether you’re a total beginner or returning after a long break, we’ll help you find your rhythm. There’s no pressure, no egos, and no unrealistic expectations, just clear instruction and a supportive environment.

So if you’ve ever been hesitant about joining a local adults martial arts fitness class because you thought it wasn’t for you, think again. If you can show up, you can start.

A More Social Way to Train

Unlike the gym where you often train alone with headphones on, martial arts is naturally social. You’ll partner up for drills, cheer on classmates, and share challenges and achievements together.

This sense of camaraderie not only makes training more enjoyable, but helps with accountability too. It’s easier to stay consistent when you feel part of a group and supported by your peers.

And don’t worry, you won’t be sparring on day one. Classes focus on technique, movement, and progression. Contact is gradual, optional, and always conducted safely.

A Fitness Routine That Actually Sticks

Most gym memberships start with good intentions and end with excuses. But martial arts has a structure that keeps you motivated.

Rather than endless reps or arbitrary milestones, martial arts offers belt progressions and personal development goals. These provide clear markers of achievement without the need to weigh yourself or chase unrealistic aesthetics.

You’re not training for vanity. You’re training for capability, confidence, and strength. That’s what makes martial arts fitness sustainable.

A 2024 systematic review published in Psychology of Sport & Exercise found that martial arts and combat sports support adult mental health by improving emotional regulation, self-esteem, and psychological resilience, especially when training is structured and community-based.

What Makes Pil Sung Do Different?

At Pil Sung Do, we offer a distinct approach to martial arts fitness that puts the student first. Our adult classes are designed for real people with real lives, not elite athletes or competitors. So whether you’re returning to fitness, starting fresh, or simply looking for something more meaningful than the gym, we’ve got you covered.

Our training blends practical self-defence, striking skills, mobility, and mental focus into a style that’s dynamic yet accessible. Every session is thoughtfully structured to help you build fitness, confidence, and resilience, at your own pace.

There’s no competition pressure. No ego. Just expert instruction, a welcoming community, and a clear path forward, whatever your starting point.

Ready to Ditch the Gym? Try An Adult Martial Arts Fitness Class in Surrey

If you’re looking for a fun, challenging, and sustainable way to stay fit, martial arts could be the answer.

Whether you’re a total beginner or just in need of a new approach, we invite you to experience martial arts fitness for yourself. With friendly instructors, supportive classmates, and flexible class times, there’s nothing to lose yet so much to gain.

Learn more about martial arts fitness classes for adults, or contact us today for more information.

Why Martial Arts is the Adult Fitness Routine That Sticks

Dotty on August 13, 2025

We all know how it goes. You start a new fitness plan full of motivation, maybe it’s the gym, a couch-to-5k, or an online HIIT class. For a while it works, but slowly the novelty wears off. Life gets in the way, the routine slips, and before you know it you’re back at square one.

Sound familiar?

If you’re tired of the cycle and are now looking for something that genuinely works (not just for your body, but for your mind and your lifestyle), it might be time to consider martial arts for adults.

Forget what you think you know about martial arts being only for kids or competitive athletes. The right martial arts programme can be a complete fitness routine, a powerful stress-buster, and a long-term commitment you actually enjoy.

Here’s why more people are searching for adult martial arts in Surrey, and why they’re sticking with it for good.

A Full-Body Workout Without the Boredom

One of the biggest challenges adults face with fitness is staying engaged. The treadmill gets tedious, weight circuits become repetitive, and even fitness classes can feel like a chore when they don’t evolve.

Martial arts changes that. Each session combines cardio, strength, flexibility, and mobility, but through varied drills, striking combinations, self-defence techniques, and partner work. You’re not just lifting weights or counting reps. You’re learning, moving, and improving every single time.

Better yet, the progress is tangible. You don’t just get fitter, you become more skilled over time, and that’s a huge motivator to keep coming back.

Designed for Real People, Not Elite Athletes

One of the great myths of martial arts is that you have to be super fit or young to start. In reality, martial arts for adults is tailored for all ages, abilities, and confidence levels.

For example, at Pil Sung Do, we regularly welcome beginners in their 30s, 40s, 50s, and beyond! Some are returning to fitness after a long break while others are trying martial arts for the first time. Our classes are designed to meet you where you are, helping you build strength, coordination, and confidence at your own pace.

It Builds Strength Beyond the Physical

Fitness isn’t just about muscle tone or endurance, it’s also about mental resilience. In fact, studies show that martial arts can improve both physical fitness and psychological wellbeing, making it one of the most effective long-term activities for adult health.

Training in martial arts challenges you to stay present, push through fatigue, manage frustration, and think under pressure. Over time, it develops clarity, calmness, and focus, qualities that carry into your daily life.

Whether you’re dealing with work stress, parenting demands, or personal challenges, martial arts for adults provides the tools needed to stay grounded and in control.

A Break From the Screens (and a Return to Self)

These days we’re more connected than ever, but also more distracted. With emails, social media, and endless to-do lists, it’s no wonder many people feel mentally overloaded.

Martial arts for adults offers a rare chance to unplug. When you step onto the mat, the outside world fades. Your only focus is your body, your breath, and your technique. It’s a moving meditation that clears your head and re-centres your energy. For many adults, training becomes the one hour in the day that’s truly theirs. 

It’s Social Without the Small Talk

Fitness can be lonely. Even at the gym, you’re often working out alone or surrounded by strangers. 

With martial arts for adults, you train alongside people of all backgrounds and professions while sharing common goals. You’ll partner up for drills, support each other through challenges, and celebrate achievements together. As the atmosphere is welcoming and the social side keeps motivation high, friendships form naturally.

Whether you’re introverted, extroverted, or somewhere in between, you’ll feel part of something bigger. And if you’re already interested in adult martial arts in Surrey, you’ll likely find a thriving community right on your doorstep.

Progress That’s Measurable and Meaningful

One of the frustrations of many fitness routines is the lack of clear progress. But in martial arts for adults, progress is built into the system. For instance, you start as a beginner then earn belts through dedication and assessment. Each belt is a milestone reflecting your effort, growth, and skill.

This structure provides motivation beyond the scale or stopwatch. It’s not just about “losing weight” or “getting in shape”, it’s about learning something new, facing challenges, and achieving goals. This is the type of progress that sticks and keeps you showing up long after the New Year’s resolutions fade.

A Smarter Way to Stay Safe and Capable

Martial arts for adults isn’t just a workout, it’s also a practical life skill. You’ll learn how to defend yourself effectively, stay calm under pressure, and avoid danger without resorting to violence. This is especially important for adults who want to feel more confident walking home at night, travelling alone, or protecting their loved ones. 

Our personal philosophy is to teach real-world self-defence that’s relevant, respectful, and empowering. You’re not training to fight. You’re training to move through life with strength and awareness (why is why many women and parents are drawn to our adult martial arts classes in Surrey).

Flexible Scheduling That Fits Around Life

Between work, family, and other commitments, time is one of the biggest barriers to regular exercise. With classes running in the evenings and at weekends, martial arts for adults is a practical choice, allowing you to train once a week or more, depending on your goals and availability.

And because each session is varied and well-rounded, you don’t need to do extra workouts to fill the gaps. Martial arts for adults is a simple routine that adapts to your life, and one that’s easier to maintain in the long term.

Ready to Try Martial Arts for Adults in Surrey?

If you’re looking for a new activity that benefits your body, mind, and lifestyle, adult martial arts in Surrey could be the perfect fit.

Now’s the time to move beyond the gym, break the cycle, and find a fitness routine that actually sticks. 

Discover more about our adult martial arts classes, or contact us now for more information.

Fitness Redefined: Why Family Martial Arts is a Hit with Parents

Dotty on August 8, 2025

For many families, trying to stay active and connected feels like a juggling act. Between work, school, and ever-increasing screen time, finding something that’s healthy, engaging, and brings everyone together can be a challenge. That’s exactly why family martial arts has become such a popular solution for parents in Surrey and beyond.

Rather than separate activities for each member of the household, martial arts offers a unified space for movement, mindset, and mutual growth. It’s more than a class, it’s a lifestyle shift that’s redefining what family fitness can look like.

A Shared Path to Physical and Mental Health

Martial arts classes offer a unique advantage by catering to people of all ages and abilities in the same session. Whether you’re a young child, an active teen, or a parent looking to get fit again, everyone trains together with the same values and techniques, but at a pace that suits them individually.

The physical benefits are clear. Martial arts builds strength, endurance, flexibility, and coordination in a dynamic and enjoyable way. It’s not about endless reps or gym equipment, it’s functional movement that translates into real-life strength. More importantly, it gets everyone moving, which is essential in an age where both adults and children are spending more time sedentary than ever before.

But the benefits don’t stop with the body. Martial arts training naturally improves focus, reduces stress, and builds emotional resilience. According to the NHS, physical activity can play a significant role in supporting mental health by boosting mood and lowering symptoms of anxiety and depression across all age groups. For families, this means shared quality time that leaves everyone feeling stronger inside and out.

Quality Time That Strengthens Bonds

In most family routines, fitness is often something done separately. Parents go to the gym, kids go to sports practice, and teenagers find their own way (or not). But in family martial arts, everyone trains side by side. The result is not just better health, but deeper connection.

When you kick, punch, stretch, and learn together, something special happens. You develop mutual respect, you encourage one another, and you share challenges, celebrate milestones, and grow closer as a unit.

Values That Last Beyond the Mat

Discipline, respect, perseverance are all values most families want to instil in their children. Martial arts reinforces them in a structured yet empowering way. From bowing in at the start of class to supporting each other during drills, every part of training is built around mutual respect and personal accountability.

And this learning isn’t one-sided. When children see their parents embracing the same discipline, it sends a powerful message (kids naturally pick up habits by watching their caregivers – a process known as observational learning). 

Adults model humility when learning new skills. For example, they show commitment by showing up week after week, and demonstrate emotional control in challenging drills. Children take notice, and absorb the lessons in a way that lectures alone never achieve.

This shared commitment to self-improvement becomes a foundation that families carry into their home life, school, and work.

A Welcoming Environment for All Ages and Stages

Unlike many sports or fitness environments, martial arts isn’t exclusive to the naturally athletic or competitive. It welcomes everyone regardless of experience, ability, or age. And in a well-run family martial arts class, the atmosphere is supportive rather than intimidating.

This is especially important for parents who might feel hesitant about getting back into exercise, or for children who’ve struggled with traditional sports. Family martial arts provides a way of building confidence, setting goals, and making progress on your own terms.

Experienced instructors adapt training to ensure it’s safe and challenging for each family member, from the youngest white belt to the most seasoned parent. And because there’s no pressure to compete, students can focus entirely on their personal journey.

Fitness Without the Fuss

Fitting exercise into the family schedule can be tough. Between school runs, dinners, homework, and work emails, carving out time to hit the gym or go for a run can feel impossible.

That’s what makes family martial arts such an effective solution. With one class, you cover multiple needs: everyone gets active, everyone spends quality time together, and everyone works towards personal and collective goals. There’s no need for multiple drop-offs, costly memberships, or complicated logistics.

Whether you train together once a week or more often, you’re creating consistent time for connection and health, something few other activities deliver so effectively.

Practical Skills with Real-World Impact

While fitness is a huge draw, many families are just as motivated by the self-defence component of martial arts (and rightly so).

Family martial arts teaches practical, age-appropriate self-defence that prioritises calm thinking, boundary setting, and de-escalation. For children, this means building confidence to handle bullying and unsafe situations. For adults, it’s about feeling capable and confident in their ability to protect themselves and their loved ones if necessary.

The result is a sense of empowerment that extends well beyond class. Families feel safer, children carry themselves with greater confidence, and parents gain peace of mind. Plus, everyone benefits from learning how to stay safe while maintaining respect and control.

A Community That Cares

Finally, one of the most rewarding aspects of joining a family martial arts class is the sense of community. Typically families don’t just train together, they also form friendships with other families. They cheer each other on during belt gradings, support newcomers, and create a culture of encouragement. This kind of environment is increasingly rare, but it’s one that should be prioritised at every level. 

Build Confidence & Fitness Together with Family Martial Arts in Surrey

If you’re ready to get fit, bond with your family, and try something new that actually delivers, our family martial arts classes may be the right fit for you.

Explore our timetable for family martial arts in Surrey, or contact us now for more information.

7 Reasons Parents Love Martial Arts for Their Kids

Dotty on July 31, 2025

Every parent wants the best for their child, to help them grow into a confident, healthy, and respectful individual. While after-school clubs and team sports are great for many families, more and more parents are turning to martial arts for kids as their top choice. 

Here at Pil Sung Do, we’ve worked with many children over the years. We’ve seen shy children become bold, energetic kids find focus, and uncertain parents become our biggest advocates. This article explores the reasons why parents love martial arts, not just as an activity, but as a lifelong gift for their children.

1. It’s More Than Just Kicks and Punches

At first glance, martial arts might look like it’s all about movement (blocks, strikes, stances, drills, and so on). But dig deeper and you’ll find a structured learning environment where children grow from the inside out.

Martial arts is about:

  • Discipline: Learning to follow instructions, respect routines, and control impulses.
  • Respect: Bowing to instructors, listening to peers, and showing courtesy in every interaction.
  • Focus: Training the mind to stay on task, even when distracted.
  • Responsibility: Earning belts, showing up to class, and owning personal progress.

For children, these lessons are woven into the training so naturally that they don’t feel like work. With time and consistency, they become habits that benefit school performance, relationships, and emotional health.

2. It Builds Real Confidence (Not Just Bravado)

True confidence doesn’t come from being the loudest in the room. It comes from knowing you can handle yourself in any situation.

Children who train in martial arts gradually gain this confidence, not because they’re taught to fight, but because they’re taught how to handle pressure. They learn how to stay calm when challenged, defend themselves if necessary, and speak clearly and hold their ground.

This is especially powerful for children who struggle with anxiety, shyness, or bullying. Over time, many of our students stand taller, speak up more easily, and approach new challenges without fear.

And unlike sports where usually only the most athletic kids get the spotlight, children’s martial arts allows every child to progress at their own pace.

3. It’s an Antidote to the Screen-Time Struggle

Let’s be honest, keeping children active in today’s digital world is harder than ever. Whether it’s games, YouTube, or social media, kids are spending more hours in front of screens and less time moving their bodies.

Martial arts offers a solution parents love: structured physical activity that’s fun, engaging, and screen-free.

Children’s martial arts classes combine strength training, cardio, balance work, and stretching in ways that feel more like play than exercise. Kids leave class energised rather than drained, while parents notice improvements in their child’s posture, coordination, and even sleep patterns.

In addition, the NHS recommends children aged 5 to 18 get at least 60 minutes of moderate-to-vigorous physical activity each day. Children’s martial arts classes not only meet that target, but they also help to instil a lifelong appreciation for staying active.

4. It Teaches Children How to Handle Conflict (Without Aggression)

One of the biggest myths about martial arts is that it encourages violence. In reality, it does the opposite.

Children’s martial arts classes teach that self-control and de-escalation come first. For example, instructors at Pil Sung Do train children to recognise unsafe situations, use confident body language and voice to deter threats, tell an adult and seek help when needed, and only use physical self-defence as a last resort.

This is a major reason parents feel secure sending their children to martial arts for kids. They know their child isn’t just learning to strike, but to think, pause, and act with integrity.

5. It Strengthens Mental Health and Emotional Resilience

Children today are under more pressure than ever, with school expectations, social stress, and even post-pandemic anxiety. Martial arts for kids offers a positive outlet that helps children manage these emotions in healthy, constructive ways.

Training builds mental resilience through repetition and routine, learning to fail and try again (especially during belt testing), mindful breathing and focus drills, and group encouragement and community support.

According to the NHS, regular physical activity in children and young people boosts mood, self-esteem, and sleep quality, while reducing the risk of anxiety and depression. Martial arts for kids offers all of this while also building confidence, focus, and a strong sense of purpose.

6. It Provides a Safe, Inclusive Community

Children’s martial arts classes, especially when run well, become more than just a weekly activity. They become a second home.

At Pil Sung Do, we pride ourselves on creating a welcoming space where children of all backgrounds, abilities, and personalities can feel safe and supported. Whether your child is athletic or not, outgoing or reserved, we meet them where they are and help them grow.

There’s no bench in martial arts. Everyone participates and progresses at a pace that is comfortable for them. And more often than not, children will build real friendships in the process.

It’s this sense of community that often keeps families with us for years (and why parents often end up training alongside their children!).

7. It’s a Long-Term Investment in Your Child’s Future

When parents choose children’s martial arts, they’re not just signing up for a hobby, they’re also investing in lifelong skills for the kids.

Over time, martial arts training shapes habits that last far beyond the mat, such as confidence to speak up in class, discipline to study and complete homework, respect for teachers, peers, and family, and resilience to keep going when things get hard.

These are the traits that help children grow into capable, kind, and courageous adults. And unlike many after-school activities, martial arts continues to evolve with your child, adapting to new challenges as they grow.

Interested in Children’s Martial Arts Classes in Surrey?

If you’re considering martial arts for kids in Surrey, we’d love to welcome you to Pil Sung Do. 

Our classes are led by experienced, friendly, and passionate instructors who understand how to engage and motivate children in a safe, structured, and inspiring way. Whatever your child’s current confidence level, we’ll help them uncover their own strength.

Learn more about Children’s Martial Arts classes, or contact us today for more information.

Martial Arts for Older Adults: How Pil Sung Do is Accessible to All Ages

Aleesha on July 22, 2025

Staying active as we age is essential for living a healthy and independent life. But for many, traditional exercise routines can often feel repetitive or intimidating, especially for older adults who may have taken a break from exercise or are starting from scratch. 

To combat this, older adults may want to opt for a fun and low-impact activity to improve fitness, such as adult martial arts. At Pil Sung Do, our martial arts classes in Surrey help individuals stay physically strong, mentally sharp, and emotionally balanced. They’re also specially designed to be inclusive, adaptable, and accessible for adults of all ages and fitness levels.

In this article, we delve into the benefits of martial arts for older adults and explore how a supportive environment can help you thrive. Whether you’re looking to stay active, reduce stress, or connect with a like-minded community, this guide will give you the confidence to take that first step.

Why Fitness in Later Life Is Essential

The Risks of Inactivity

As we grow older, inactivity becomes a real risk factor. The NHS recommends that adults over 65 engage in activities that improve strength, balance, and flexibility at least twice a week, alongside regular aerobic exercise. However, research shows many adults struggle to meet this guidance due to lack of access, confidence, or suitable programmes.

Without regular movement, older adults may experience muscle loss (sarcopenia), joint stiffness, reduced cardiovascular health, and an increased risk of falling. The good news is that it’s never too late to benefit from movement, and martial arts for adults offers a gentle yet powerful solution.

The Mental and Emotional Benefits of Staying Active

Health and fitness isn’t just about the body. Engaging in physical activity, especially in a structured and social environment, can significantly boost mood, decrease anxiety, and sharpen memory. Martial arts encourages presence, mental discipline, and confidence, which become increasingly valuable as we age.

In fact, research shows that older adults who participate in social, group-based physical activities such as adult martial arts experience greater life satisfaction, reduced symptoms of depression, and increased social connection compared to those who are inactive.

How Adult Martial Arts Supports Healthy Ageing

A Full-Body Workout Without the Impact

Martial arts for adults blends movement, strength training, coordination, and flexibility in a single session. It avoids the high-impact nature of running or bootcamp-style workouts, making it ideal for older people.

Our classes are built around bodyweight movement, gentle progressions, and low-impact drills that improve posture and core strength. We never throw anyone into anything too demanding – techniques are adapted to your abilities, ensuring you progress at a sustainable pace.

Building Balance, Flexibility, and Strength

Falls are one of the biggest risks facing older adults. To minimise this risk, it’s important to improve your balance, leg strength, and coordination. Our adult martial arts classes conveniently provide a way of targeting all three areas at once.

We place a strong emphasis on controlled movements like shifting stances, balanced kicks, and transitional steps, which engage stabilising muscles and improve proprioception (your awareness of movement and body position). As a result, you’ll walk more confidently, sit and stand with better posture, and reduce your risk of falling over.

Each class also includes flexibility work, helping you improve joint range of motion while reducing stiffness, which is one of the most common complaints in later life.

Boosting Brain Function and Emotional Clarity

Adult martial arts requires focus, reaction time, and memory. From learning a new form (kata) to practising sequences, your brain is engaged in every moment. This helps maintain neural pathways, mental agility, and emotional regulation.

The University of Derby listed martial arts among the best activities for older adults looking to boost cognitive function, manage stress, and reconnect with their inner resilience.

Why Pil Sung Do Is Ideal for Older Adults in Surrey

We understand that trying something new (especially later in life) can be daunting. That’s why our adult martial arts classes provide a friendly, age-inclusive environment.

Our instructors have extensive experience working with people of all ages, including older adults with no martial arts background. We create a positive, judgement-free space where progress is celebrated at every level.

No matter your age, we’ll work with you to tailor movements to your pace, so you feel supported rather than overwhelmed. Plus, you’ll join a community of like-minded individuals who all share common goals.

Unlike gym routines that can become dull and repetitive over time, we ensure every adult martial arts class is different so you remain motivated and challenged. With a consistent routine over time, you’ll be able to experience all of the benefits associated with martial arts.

How to Get Started with Martial Arts in Surrey

What to Expect in a Beginner Class

If you’re new to martial arts, our beginner-friendly adult martial arts classes provide an ideal starting point. You’ll be introduced to foundational techniques, learn how to move safely, and start building strength from the first session.

Classes are structured to help you progress gradually, and our team ensures everyone feels supported and confident from the moment they step onto the mat.

Tips for Getting the Most Out of Adult Martial Arts

  • Communicate with instructors: Let them know about any injuries or concerns so they can provide additional support and guidance if needed.
  • Be patient: Keep in mind that progress isn’t linear but consistency will pay off over time. Try to attend sessions regularly to see noticeable improvements.
  • Set and track goals: Establish clear and achievable goals to work towards. Don’t forget to acknowledge and celebrate your wins to stay motivated.

Join a Martial Arts Class for Adults in Surrey

Martial arts isn’t just for the young. It’s for anyone who wants to live with strength, focus, and vitality, regardless of age. We’re proud to offer martial arts classes that are inclusive, welcoming, and empowering for people of all ages and fitness levels.

Whether you’re aiming to improve fitness, gain confidence, or meet new people, our martial arts classes provide the perfect environment to improve your wellbeing in later life.

Learn more about our adult martial arts classes, or get in touch with us today.

The Top 5 Health Benefits of Practising Tai Chi Regularly

Dotty on July 16, 2025

In today’s fast-paced world, finding an activity that benefits both the body and mind is more important than ever. Tai Chi, an ancient Chinese martial art often described as “meditation in motion”, offers a gentle yet powerful way to improve overall health and wellbeing.

From reducing stress and improving balance, to strengthening the body and supporting cognitive health, Tai Chi is one of the most holistic forms of exercise you can practise. On top of that, it’s accessible to almost everyone, regardless of age or fitness level.

If you’re looking for a low-impact exercise that nurtures both physical and mental health, or you’re considering signing up for a Tai Chi class in Surrey, read on to find out about the top five Tai Chi benefits, backed by science.

1. Reduced Stress and Enhanced Mental Wellbeing

Tai Chi’s flowing sequences and deep breathing techniques create a unique sense of calm. It gently slows down the body and mind, allowing you to become more aware of the present moment.

According to Harvard Health, Tai Chi lowers cortisol levels (the hormone responsible for stress), and can reduce symptoms of anxiety and depression. Much like yoga or breathwork, the meditative aspect helps clear the mind, but with an added element of physical movement that many find deeply satisfying.

Practising Tai Chi regularly can regulate your nervous system, improving your ability to manage stress and emotions throughout the day.

2. Better Balance and Fall Prevention

Tai Chi builds lower body strength, posture, and proprioception (your awareness of movement and body position) which are essential for maintaining balance, particularly as we age.

A 2017 meta-analysis published in the Journal of the American Geriatrics Society found that Tai Chi practice may reduce the rate of falls for at-risk adults and older adults by approximately 43% over the short term. Its emphasis on slow steps, shifting weight, and stabilising postures, helps strengthen the muscles that keep you upright.

If you’re concerned with mobility or coordination, or you’re recovering from a previous injury, Tai Chi in Surrey offers a safe and structured way to improve physical stability and regain confidence.

3. Strength, Flexibility, and Cardio Improvements

Tai Chi is often underestimated for its fitness benefits. You might be surprised to learn that, despite its calm pace, it’s a full-body workout.

Movements such as weight shifting, raising the arms, bending the knees, and controlled transitions between poses, gradually build muscle strength. Unlike other forms of more intense exercise, these movements are gentle and progressive, challenging your body in a way that feels natural and energising. 

Tai Chi also incorporates flexibility through repeated low stances and extended arm movements, helping to lengthen muscles and improve joint mobility. 

Harvard Health notes that Tai Chi provides moderate cardiovascular benefits similar to brisk walking. The continuous motion keeps your heart rate gently elevated, supporting cardiovascular endurance without high-impact stress on the joints.

4. Improved Cognitive Health, and Brain Function

Tai Chi engages your brain as much as your body. Its structured sequences require memorisation, focus, coordination, and mindfulness, all of which challenge the brain and support neuroplasticity (the brain’s ability to adapt and grow).

A study published on PubMed Central explored Tai Chi’s positive impact on cognitive function in older adults. Participants displayed better memory, executive function, and attentional control, compared to those who didn’t practise.

These Tai Chi benefits aren’t just relevant for older adults though. Anyone who wants to stay sharp, boost their focus, or de-stress from mentally demanding work can gain cognitive benefits from regularly practising Tai Chi in Surrey.

5. Relief for Chronic Ailments and Pain

Tai Chi’s low-impact nature makes it suitable for people managing long-term health conditions such as arthritis, fibromyalgia, chronic back pain, or COPD. For example, it can reduce joint stiffness and inflammation for those with arthritis, and promote better posture and core support for those with back pain.

Tai Chi improves circulation, joint mobility, and muscle flexibility, while also encouraging deep breathing and relaxation. This makes it an ideal activity for anyone receiving physiotherapy, and is often included in rehabilitation programmes due to its ability to restore natural movement patterns.

Tips for Getting the Most from Tai Chi

Starting a new activity can be daunting, but Tai Chi in Surrey is incredibly effective and easy to learn. 

Here are our top tips to help you succeed:

Be Consistent

Attend Tai Chi classes regularly to learn movements in a safe environment, build confidence, and see noticeable improvements in body and mind over time. 

Work with a Qualified Instructor

Proper technique is essential for avoiding strain and getting the most out of each movement. Look for certified instructors with experience adapting routines for various needs, and don’t be afraid to ask questions.

Listen to Your Body

One of Tai Chi’s core principles is moving within your comfort zone. If something feels uncomfortable, it’s okay to adjust or pause.

Stay Mindful

Remember to focus on your breathing. Breathing deeply is central to Tai Chi’s benefits as it connects movement and mindfulness.

Consult Your GP

If you have a chronic condition or any mobility concerns, a quick check with your doctor can ensure Tai Chi is safe and suitable for you.

Tai Chi in Surrey – FAQ

Is Tai Chi the same as Yoga or Pilates?

While all three activities promote flexibility and mindfulness, Tai Chi is rooted in martial arts and focuses more on fluid, continuous movement.

Do I need a high level of fitness to start Tai Chi?

No. Tai Chi is accessible to beginners and can be adapted for nearly any ability level.

Can I do Tai Chi if I’m recovering from injury?

In many cases, yes, however it’s best to speak with your GP first.

What should I wear to a Tai Chi class?

Loose fitting clothing and flat-soled shoes (or bare feet) are ideal.

Can Tai Chi help me lose weight?

While not as intense as high-impact workouts, Tai Chi supports weight management by boosting metabolism, increasing physical activity, and reducing stress-related eating.

Ready to Try Tai Chi in Surrey? 

Whether your goal is to improve your fitness, reduce stress, or stay active in a supportive community, the benefits of Tai Chi can positively impact your physical and mental wellbeing.

Our Tai Chi classes are tailored to help you improve balance, strength, focus, and health, while also enjoying the calm and flowing energy of this ancient practice.

Learn more about Surrey Tai Chi classes, or contact us today for more information.

The Importance of Self-Defence Training for Kids

Katherine Amiradakis-Vigliotta on May 1, 2025

Every parent wants their child to feel safe, confident, and capable—whether at school, in the playground, or out in the wider world.

But as children face increasing challenges like bullying, peer pressure, and social uncertainty, it’s never been more important to equip them with practical, real-world skills.

That’s where self-defence training for kids comes in.