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Article

The Impact of Karate and Yoga on Children’s Physical Fitness: A 10-Week Intervention Study

by
Tomasz Rutkowski
1,* and
Agnieszka Chwałczyńska
2
1
Department of Kinesiology and Health Prevention, Jan Dlugosz University in Czestochowa, 42-200 Czestochowa, Poland
2
Department of Human Biology and Cosmetology, Faculty of Physiotherapy, Wroclaw University of Health and Sport Sciences, 51-612 Wrocław, Poland
*
Author to whom correspondence should be addressed.
Appl. Sci. 2025, 15(1), 435; https://doi.org/10.3390/app15010435
Submission received: 21 November 2024 / Revised: 25 December 2024 / Accepted: 2 January 2025 / Published: 5 January 2025
(This article belongs to the Special Issue The Impact of Sport and Exercise on Physical Health)
Browse Figure
Versions Notes

Abstract

:
This study investigated the effects of a 10-week intervention incorporating karate and yoga on the physical fitness of children aged 10–13. Conducted on a sample of 67 boys, the participants were divided into three groups: karate, yoga, and a control group. Each group underwent physical assessments before and after the intervention, focusing on various fitness components measured by the International Physical Fitness Test (MTSF). The intervention sessions were held twice a week and included warm-up exercises, karate or yoga elements, and cool-down. The results demonstrated significant improvements (p > 0.05) in most physical fitness parameters among the karate and yoga groups in trials: run 50 m, jump, run, endurance, hanging, run, agility, sit-ups, and forward bend. However, there was no significant improvement in hand strength, indicating that the intervention might not have adequately targeted this aspect of fitness. The overall MTSF values changed as follows. For the karate group, the results improved significantly, with the mean increasing by 6.95 ± 0.71. In the yoga group, the results also improved significantly, with the mean increasing by 8.74, while the standard deviation changed by −0.19. In contrast, the control group, which did not participate in additional activities, showed a decline in performance in some areas, notably hand strength and jumping ability. Total MTSF value decreased by −1.05, and the standard deviation changed by 0.71. The findings suggest that both karate and yoga can effectively enhance children’s physical fitness, bringing their performance closer to age-adjusted norms. The study highlights the value of structured physical activity programs in promoting the physical development of children. Although no significant differences were observed between the karate and yoga groups, both interventions contributed similarly to overall fitness improvements. Future research should explore additional factors, such as diet and other physical activities, to provide a more comprehensive understanding of the intervention’s effects.

1. Introduction

Physical activity is a crucial element in the proper development of a child. The maintenance of this activity at an appropriate level can effectively reduce the risk of lifestyle-related diseases in children, such as excessive weight gain, obesity, type 2 diabetes, or depression. An adequate level of physical activity not only supports physical development but also plays a key role in shaping the mental and emotional health of a young person [1,2,3,4,5]. Many studies have shown that regular physical activity in children not only benefits cardiovascular fitness and muscle strength but also enhances cognitive functions like memory and attention span. Furthermore, active children are less likely to develop conditions like anxiety and attention disorders [6,7] Over the last twenty years, there has been a consistent trend of decreasing time devoted to physical activity among children.
The World Health Organization has outlined guidelines for physical activity that should be met to ensure proper child development and reduce the complications of hypokinesia. Children and adolescents aged 5–17 should engage in an average of at least 60 min of moderate-to-vigorous aerobic exercise daily throughout the week. High-intensity exercises, including those that strengthen muscles and bones, should be practiced at least three days a week. However, current reports indicate that these guidelines are not met by 78% of boys and 85% of girls [8].
The older the child, the less likely they are to meet the WHO recommendations. This is an alarming signal, highlighting the need to intensify efforts to promote a healthy lifestyle and to increase the availability and attractiveness of physical activity options for children [9,10,11,12]. The increased use of technology by children has led to a decrease in their physical activity. Children now find spending time watching online content or playing games on computers and mobile devices more appealing. The effects of this trend are already visible, as more and more children experience health problems associated with a sedentary lifestyle. Thus, it is crucial to identify forms of physical activity that are both effective and engaging for the younger generation [13,14,15]. The literature highlights the numerous benefits of participating in additional physical activities. Active individuals tend to be fitter, suffer less frequently from lifestyle-related diseases, and maintain better mental stability and well-being. In recent years, yoga and karate have gained popularity as effective exercises that support both physical and mental development in children. Yoga, with its focus on flexibility, breathing, and balance, and karate, which promotes strength, coordination, and self-discipline, can serve as alternatives to more traditional forms of physical activity. Research on yoga highlights its significant benefits in improving balance and flexibility, reducing stress, and enhancing concentration. Similarly, studies on karate and other martial arts demonstrate their positive impact beyond physical fitness, including boosting self-confidence, reducing aggression, and building greater resilience to stress. Together, these activities provide a holistic approach to addressing the diverse challenges faced by children in this age group as they navigate the complexities of growth and development [16,17,18,19].
This study aimed to assess how the physical fitness of school-aged children between 10 and 13 years old changes over 10 weeks when they participated in two training sessions weekly. Importantly, these general fitness classes incorporated elements of yoga and karate [20,21,22,23].
The findings of this study may offer valuable insights into the effectiveness of karate and yoga as developmental activities for enhancing physical fitness in children, serving as a foundation for future initiatives aimed at promoting physical activity among this age group. Therefore, this study aimed to assess the impact of a ten-week program combining elements of karate and yoga on the physical fitness of boys aged 10–13 years. We hypothesized that the ten-week intervention would result in significant improvements in participants’ physical fitness, with varying levels of effectiveness between the groups.

2. Materials and Methods

2.1. Study Setting and Participants

The study included 67 boys aged 10 to 13 years who were members of a sports club in Sosnowiec or a karate club in Lewin Brzeski, Poland (Figure 1). The participants were assigned to one of three groups: karate, yoga, or control. The research and control groups were assessed both before the start and after the completion of a ten-week program. This program included general development training sessions that also incorporated elements of karate and yoga. The study was conducted during the fall–winter period from mid-September to November in the years 2022 and 2023. The study involved children whose parents provided written consent for their participation. Children who did not express a willingness to participate in the training sessions, had a medical exemption, or any other health condition that limited their ability to engage in physical activity were not included in the study. An additional exclusion criterion for the study was the initiation of extracurricular physical activity by the children during the study period. This activity was monitored using the PAQ-C questionnaire, completed by the parents of the participating children twice—both before and after the study. TREND (Transparent Reporting of Evaluations with Nonrandomized Designs) guidelines were applied to ensure methodological transparency and reliability.
The study design was approved by the Ethics Committee on 14 July 2022 under resolution number KE-U/56/2022.

2.2. Interventions

The training sessions consisted of three main components. The first component of the training session was a warm-up that lasted approximately 20 min. During this phase, the children participated in various movement-based games, such as relay races, crawling, bunny hops, different variations of tag, and running activities. The participants also performed a warm-up for the peripheral joints, which included circular motions in the joints followed by swings.
The second component, lasting about 25 min, was dedicated to general fitness exercises incorporating elements of a selected physical activity (yoga, karate). The general fitness exercises included body-weight movements such as push-ups, trunk bends, squats, lunges, and resistance band exercises. In the yoga group, participants learned basic yoga asanas and practiced the “sun salutation”. In the karate group, participants were taught basic karate stances, such as zenkutsu dachi, fundamental kicks, such as hiza geri, kin geri, and mae geri, and strikes, including seiken oi tsuki, gedan barai, and jodan uke. The final component, lasting around 15 min, focused on cooling down and stretching. This segment primarily involved static stretches targeting the muscles of the lower limbs, torso, and arms.
The control group did not participate in any additional sports activities. Training sessions were conducted twice a week over a five-week period, with each session lasting 60 min. Boys who had recently undergone surgical procedures or had contraindications to physical activity were excluded from the study. An attendance rate of less than 80% was also a criterion for exclusion from the study.

2.3. Assessment Methods

The assessment of physical fitness was carried out using the International Physical Fitness Test (MTSF) [24]. The test consists of eight trials that measure physical fitness levels across several areas: a 50-m sprint, standing long jump, endurance run, handgrip strength measurement using a dynamometer, hanging endurance on a bar, 4 × 10 m agility shuttle run, sit-ups from a supine position, and forward bend flexibility. These trials are designed to evaluate strength, speed, agility, endurance, and jumping ability. The results of each trial are converted using age and gender-specific tables, with scores ranging from 1 to 100, where 50 is the reference value. To assess overall physical fitness, the total score is summed and divided by the number of trials [24,25,26]. The individuals conducting the measurements were blinded to the group assignments of the children to ensure unbiased data collection.
Additionally, data such as body height were collected using the Charder HM202P Portstad stadiometer with an accuracy of 0.5 cm, and body weight was measured using the Raven EWO11BBT scale. Based on these measurements, the body mass index (BMI) was determined, and BMI percentiles were established using percentile charts.

2.4. Data Analysis

For statistical analysis, JASP software version 0.18.3.0 was used. Descriptive statistics were performed to characterize the study group. The normality of the distribution was assessed using the Shapiro–Wilk test. To evaluate the intervention effect, a paired Student’s t-test was applied. In cases where the assumption of normal distribution was not met, the Wilcoxon signed-rank test was used instead. Analysis among the three groups was conducted using ANOVA and post hoc tests.

3. Results

In Table 1, the characteristics of the studied groups are presented. The distribution for most variables followed a normal distribution, with the exception of age and BMI in the control group, which did not follow a normal distribution.
Mean values for all groups in the MTSF trials and cumulative combined scores for the entire test are presented in Table 2. In the control group, changes can be observed in the hand strength and forward bend trials and the cumulative test score, suggesting a deterioration in the results for this group after the intervention period. In both the karate and yoga groups, the results improved significantly, except for the hand strength trial.
The difference between pre- and postintervention values was calculated for each group, and these differences were subjected to ANOVA and post hoc tests (Table 3). A similar pattern emerged across almost all trials. A statistically significant improvement was observed between the control group and either the karate or yoga group. The only exception was in the hand strength trial, where there was no statistically significant difference between the karate and control groups (p = 0.28). The lack of significant difference between the karate and yoga groups suggests that both interventions yielded very similar outcomes.

4. Discussion

Beginning in early childhood, physical activity is a crucial component in the development of a healthy lifestyle. However, the technological advancements of the 21st century are altering, and in some cases even limiting, daily physical activity. Children increasingly commute to school by car, spend breaks between classes sitting in hallways or classrooms, and often skip physical education lessons with parental excuses. Upon returning home, they spend time in front of screens [6,27,28]. This situation contributes to a decline in the physical fitness of the studied population. An important aspect of the conducted study is the average results of the physical fitness test performed before the intervention, which involved increasing the number of hours of weekly physical activity from three to five for the studied children. The MTSF test used in the study allowed for the comparison of the results obtained by the children, taking into account gender and age, with an accuracy of up to three months. The reference value for all tests was standardized to 50 points. This indicated a significant decline in physical fitness among children in this age group at the population level, as six out of the eight tests did not approach the average value. The weakest performance was observed in the run 50 m test, where the mean score, along with the standard deviation, was 35.25 (13.08), while the best performance was recorded in the hand strength test, with an average score of 51.06 (6.85). These results suggest that the studied children are less physically fit when compared to the population on which the age and gender norms were developed. In one study, data collected over different periods between 1986 and 2016 were analyzed to compare children’s physical fitness using five tests: a 5 m sprint, agility run, standing long jump, flexibility in the sit-and-reach test, and a modified Harvard step test. The results showed a significant decline in speed and flexibility, while the other tests did not exhibit a consistent trend [29]. Similar research was conducted in Hong Kong, where the physical fitness of adults was evaluated in 1998 and again in 2015. The results indicated a slight decline, primarily in the sit-up and 9 min run/walk tests. Since other publications have not fully confirmed this trend, conclusions from this study should be drawn with caution [30].
In order to maintain health and well-being, the World Health Organization (WHO) recommends that children engage in one hour of physical activity daily. However, with only 20% of primary school students meeting these guidelines, implementing this standard requires either increasing the number of physical education lessons within the school curriculum or involving parents in their children’s physical activities [31,32,33]. While the WHO criteria set an important benchmark, even smaller amounts of activity may contribute to initial progress in physical fitness [34,35].
The study presented in this publication examined the impact of a research program, conducted twice a week, on the physical fitness of children. The supplementary sessions were designed as general developmental activities incorporating elements of yoga or karate. The analysis of the results indicated a significant improvement in the physical fitness of the children following the intervention. Statistically significant improvements were observed in the run 50 m, jump, run endurance, hanging, run agility, sit-ups, and forward bend tests. However, no statistically significant difference was noted in the hand strength test, which may suggest that the training sessions did not include enough exercises aimed at increasing grip strength. In the control group, a statistically significant decline in performance was observed in the jump and hand strength tests. When interpreting these results, it is important to consider that the children may not necessarily have jumped less or shown weaker hand strength compared to the initial measurement day, but rather did not demonstrate sufficient improvement to maintain their performance according to age-adjusted norms. Nevertheless, this remains an unfavorable trend. In one study examining the impact on the physical fitness of children attending additional swimming classes compared to their peers who did not engage in additional physical activity, improvements were observed in all MTSF trials, including hand strength. However, it is worth noting that this intervention lasted longer, spanning the entire school year from September to June, and the students had more training sessions during this period [36].
In other studies conducted by the authors, an improvement in physical fitness was also observed as the result of karate training in children of both normal body weight and those who were overweight. The study included 59 primary school-aged children from grades 1–3. The intervention lasted for 10 weeks, during which time the children primarily participated in games and physical activities combined with the basic techniques of the 10th kyu (knowledge of techniques and stances required for the first exam). The EUROFIT test, consisting of six trials, was used to assess physical fitness. A significant improvement in physical fitness was observed, particularly in the tests measuring hand speed, dynamic strength, and balance, especially in the group with normal body weight [37]. This confirms the findings of the present study and highlights the importance of implementing additional extracurricular physical activity, regardless of whether it is sufficient to meet WHO criteria or not. During the progressive stages of ontogeny, any additional physical activity is crucial, as it contributes to improvements in physical fitness.
No statistically significant differences were observed between the effects of karate and yoga training in children. This suggests that introducing a training format where only one module of the session is changed is not enough to observe a noticeable difference between the groups. It implies that both physical activities can serve as beneficial additions to the weekly physical activity requirements, resulting in significant improvements in physical fitness. It is worth emphasizing that while the proposed forms of physical activity differ slightly, yoga is not as commonly associated with younger school-aged children. Karate classes are a frequent choice for children aged 7–10 as an organized extracurricular activity, similar to soccer or swimming. As the study results demonstrate, the activity itself is more important than the specific type of exercise. Therefore, it is essential to encourage children to engage in any form of physical activity that is suited to their age, motor skills, and available time and space.
A recent study indicates that structured training for children aged 8–12 who are overweight or obese can positively affect physical fitness and posture. The study involved 64 children, with training sessions held three times a week for 13 weeks. Each session lasted 90 min and was divided into two parts: aerobic “multigames” and “movement quality”. To assess posture, the following measurements were used: cranio-cervical angle, thoracic flexion, trunk angle, vertical ear distance, lumbar angle, and valgus angle. These findings highlight the potential benefits of targeted physical activity programs in improving both physical fitness and posture in children, aligning closely with the results of our research. Similarly to these findings, our results demonstrate that structured physical activities, particularly those that include elements of movement quality and motor skills, can lead to significant improvements in physical fitness [38].
Another study confirms the impact of karate training on the physical fitness of children aged 5–7. A total of 28 participants were divided into two groups: an experimental group participating in additional physical activity in the form of karate (18 children) and a control group (10 children). The karate group took part in 90 min training sessions four times a week for 10 weeks. The training sessions focused on practicing basic karate techniques—kihon. The results of the EUROFIT and TGMD-2 tests showed significant statistical improvements in all parameters for the karate group based on pre- and posttest analysis. No statistically significant differences were observed in the control group [39].
The findings of this study highlight the positive impact of incorporating additional physical activities into children’s routines. The activities chosen for the study can effectively complement the minimal mandatory physical education classes in schools for children aged 10–13. Activities such as karate or yoga, which are often accessible in smaller towns, could be more broadly utilized. Organizing these extracurricular classes immediately after school hours might make it easier for parents to enroll their children, ensuring a larger number of students can participate in the training sessions.
Future research should also consider examining participants’ diet and sleep patterns to gain a more comprehensive understanding of their overall health. Incorporating tools like fitness monitors or sport testers could help evaluate the actual level of physical activity achieved during these sessions. Such an approach could play a crucial role in building and sustaining healthy habits in children, with significant potential to improve their overall well-being and reduce the risk of lifestyle-related diseases, including obesity, hypertension, and depression.

Study Limitations

The results obtained in this research project are highly significant, as they confirm that both forms of physical activity outside of physical education classes positively influence children’s physical fitness. However, the project has certain limitations. The first limitation is the division of the groups. The experimental group consisted of children whose parents expressed a willingness for their participation in additional sessions, while the control group included children whose parents did not consent to extra activities due to other extracurricular commitments, difficulties with transportation to the school in the afternoons, or an inability to meet the required attendance rate of 80%. Another limitation of the study is the lack of monitoring of children’s sleep and nutrition during the research period. Insufficient sleep can affect both training progress and physical performance on the day of the assessment. The same applies to nutrition. Monitoring nutrition during this period could provide valuable insights.
Another limitations of this study is the lack of protocol registration in the Open Science Framework (OSF). Although the study did not require registration as a clinical trial, such registration could have enhanced the transparency of the methodology and the accessibility of the results. In future research, registering with the OSF should be considered to better promote open science and transparency.
Since we were unable to gather sufficiently large groups to compare physical activities during a single project, we had to extend the project for an additional year, conducting it during the same months. The second part of the study was continued in those same months to closely replicate the conditions of the previous year. This period fell directly after the summer holidays, when parents are most likely to enroll their children in extracurricular activities.
The next limitation is the relatively small sample and the fact that the study included only boys. Addressing this issue is more complex, as the size of the training group is fixed: each trainer should supervise no more than 15 children. While the group size could be increased by introducing a second trainer, this would raise logistical challenges, such as space requirements. Creating a second training group, even with the same trainer, does not guarantee uniformity, as the training must be adapted to the abilities of the children, which may vary between groups. This variability affects the intensity of the exercises and the selection of tasks aimed at achieving specific goals. The findings suggest the need for further research involving a larger group of participants, as well as the inclusion of girls in the study.

5. Conclusions

Additional physical activity in the form of karate or yoga sessions has a positive impact on children’s physical fitness, bringing their fitness levels closer to averages from previous years. These activities are versatile, improving various aspects of children’s motor skills. Our study, consistent with other research, demonstrates that two training sessions per week are sufficient to observe significant improvements in motor abilities. Both karate and yoga serve as effective interventions to complement children’s weekly physical activity, promoting substantial improvements in overall fitness. These findings emphasize the value of structured physical activity programs for enhancing children’s health and physical development. However, factors such as diet and additional physical activities outside of the intervention, which could also influence results, were not considered in this study. Therefore, future research should account for these variables to further validate the findings.

Author Contributions

Conceptualization, T.R., A.C.; methodology, T.R.; software, T.R.; validation, T.R., A.C.; formal analysis, T.R.; investigation, A.C.; writing—original draft preparation, T.R., A.C.; writing—review and editing, T.R.; visualization, T.R., A.C.; supervision, A.C.; project administration, A.C. All authors have read and agreed to the published version of the manuscript.

Funding

This research received no external funding.

Institutional Review Board Statement

The study design was approved by the Ethics Committee at Jan Długosz University in Częstochowa, Poland, on 14 July 2022, under resolution number KE-U/56/2022.

Informed Consent Statement

Informed consent was obtained from all subjects involved in the study.

Data Availability Statement

Data are available upon reasonable request to the corresponding author.

Acknowledgments

Thank you to the Górnik-Sosnowiec sports club and the Satori karate club in Lewin Brzeski for providing the space to conduct the research.

Conflicts of Interest

The authors declare no conflicts of interest.

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Applsci 15 00435 g001
Figure 1. Study design.
Figure 1. Study design.
Applsci 15 00435 g001
Table 1. Participant baseline characteristics.
Table 1. Participant baseline characteristics.
Age (years)Height (m)Weight (kg)BMI PercentileBMI
ControlKarateYogaControlKarateYogaControlKarateYogaControlKarateYogaControlKarateYoga
Mean
+ SD		11.39 (1.12)11.33 (1.06)10.78 (0.80)1.46 (0.08)1.55 (0.06)1.41 (0.06)40.16 (6.39)46.79 (7.40)38.83 (5.28)31.61 (14.55)38.81 (14.15)37.43 (12.2318.78 (1.87)19.45 (2.14)19.44 (1.67)
p-value *<0.001<0.001<0.0010.170.460.560.090.120.220.070.200.99<0.0010.220.65
Min10.0010.0010.001.351.451.3231.0036.2031.0012.0011.0014.0016.5315.4615.87
Max13.0013.0012.001.651.681.5453.3061.0048.5071.0068.0066.0024.6723.8323.39
BMI: body mass index; SD: standard deviation; * according to Shapiro–Wilk test.
Table 2. Mean values (SD) of each MTSF trial results pre- and postintervention.
Table 2. Mean values (SD) of each MTSF trial results pre- and postintervention.
ControlKarateYoga
BaselinePostp ValueBaselinePostp ValueBaselinePostp Value
Run 50 m31.48 (10.90)29.52 (11.57)0.1838.81 (12.78)46.00 (12.19)0.0235.78 (14.79)46.57 (18.91)<0.001
Jump36.65 (11.96)35.52 (12.64)0.0341.76 (9.50)51.14 (8.87)<0.00144.74 (12.89)53.00 (10.74)<0.001
Run, endurance48.04 (16.62)47.13 (17.24)0.6554.95 (14.84)63.71 (13.18)<0.00147.96 (16.27)61.00 (14.32)<0.001
Hand strength52.13 (7.59)50.91 (7.37)<0.00149.76 (4.87)51.24 (6.53)0.7851.17 (7.67)55.43 (11.35)0.14
Hanging39.78 (13.37)39.96 (12.04)0.8841.95 (11.28)50.33 (10.13)<0.00147.30 (9.42)56.70 (15.19)<0.001
Run, agility38.30 (10.46)35.22 (11.84)0.1049.48 (10.54)59.52 (8.20)<0.00135.22 (16.37)46.96 (15.13)<0.001
Sit-ups36.78 (10.67)38.00 (10.88)0.3640.48 (7.74)44.90 (7.01)<0.00139.91 (9.84)45.70 (9.95)<0.001
Forward bend40.13 (4.36)38.70 (4.18)<0.00138.00 (6.64)43.95 (5.65)<0.00140.13 (8.80)46.78 (7.27)<0.001
Total40.42 (5.23)39.37 (5.94)<0.00144.40 (4.08)51.35 (4.93)<0.00142.78 (6.51)51.52 (6.32)<0.001
Table 3. ANOVA and post hoc results for MTSF test: group comparisons.
Table 3. ANOVA and post hoc results for MTSF test: group comparisons.
FpGroupsMean DifferenceSEtp
Total All35.91<0.001Control vs. Karate−8.001.25−6.38<0.001
Control vs. Yoga−9.791.23−7.99<0.001
Karate vs. Yoga−1.791.25−1.420.33
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Rutkowski, T.; Chwałczyńska, A. The Impact of Karate and Yoga on Children’s Physical Fitness: A 10-Week Intervention Study. Appl. Sci. 2025, 15, 435. https://doi.org/10.3390/app15010435

AMA Style

Rutkowski T, Chwałczyńska A. The Impact of Karate and Yoga on Children’s Physical Fitness: A 10-Week Intervention Study. Applied Sciences. 2025; 15(1):435. https://doi.org/10.3390/app15010435

Chicago/Turabian Style

Rutkowski, Tomasz, and Agnieszka Chwałczyńska. 2025. "The Impact of Karate and Yoga on Children’s Physical Fitness: A 10-Week Intervention Study" Applied Sciences 15, no. 1: 435. https://doi.org/10.3390/app15010435

APA Style

Rutkowski, T., & Chwałczyńska, A. (2025). The Impact of Karate and Yoga on Children’s Physical Fitness: A 10-Week Intervention Study. Applied Sciences, 15(1), 435. https://doi.org/10.3390/app15010435

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