Karate and Fitness for Kids

High-flying karate kicks look cool in TV shows, but did you know that karate is also a great way to exercise? Fitness is important as we grow, but things like soccer or basketball aren't right for everyone. Karate is a sport you can do all on your own while still practicing with new friends. The best part about it is that while you do learn cool kicks and punches, the purpose of karate is to learn how to become more confident and disciplined.

About Karate

Karate is a type of martial art that was created in Okinawa, Japan. This martial art uses kicks, punches, blocks, and throws as a way to defend against attacks. Today, karate is used for friendly sparring, which is a type of boxing, and practiced as a way to relax and exercise. Learning these movements is a great way to increase personal fitness.

There are many different styles of karate. Shotokan is the style that is most popular, but there are also Wado, Goju, and Shito. All types of karate use routines, called kata, to help students learn special movements. Karate classes are held in places called dojos, which are used for training and practice. The movements in karate are sharp and quick, so it's important to prepare your arms and legs with stretches.


In school, grades are measured by report cards and test scores. In karate, progress is measured by different colored belts. Beginners start with a white belt, which symbolizes a seed in the snow, ready to grow and learn. The second level is a yellow belt, and the third level is an orange belt. The belts keep progressing through green, blue, purple, brown, and red, until the last of the levels. This last level is shown with a black belt.

To get a new level, students have to memorize and perform a certain kata. Each level means learning new moves, which also help increase the student's level of fitness. These new moves are practiced in class and in sparring sessions with other classmates. Kata are learned in the dojo, but there are plenty of exercises that can be done right at home to help your muscles get used to the movements.


The most important part of any exercise is a warmup, which loosens your muscles and helps make it less likely that they'll hurt later. Arm circles are a basic, easy way to relax your shoulders. Start by lifting your arms straight out from your sides. Slowly and gently rotate them around. It can help to imagine that they're tracing the path of a seat on a Ferris wheel at the carnival. Make ten circles with both arms, then reverse the path, making circles in the opposite direction.


Karate uses a lot of kicks, so keeping your legs in good condition is especially important! Lunges are used to stretch out all the muscles in the legs, so they\ll be able to make fast movements without hurting. In movies with swordfighting, the special stances the fighters use are lunges.

To do a lunge, start in a basic standing position with both feet right under your shoulders. The toes should be pointing straight forward. With only one foot, step forward as far as you comfortably can. The heel of your other foot can come off of the floor, but the ball and toes of the foot should stay where they are. Bend the knee of the foot you stepped forward with, and hold that position for about 30 seconds. Then, switch feet so both legs get a good workout!


In karate, students learn movements called throws. Throws can be used to tug an opponent off balance and onto the ground. It can be hard to practice at home without a partner, and throws shouldn't be practiced without soft floor padding to help cushion a fall. However, you can practice keeping good balance, since throws require a sturdy stance. Switch between lunges and standing on one leg. As you get used to staying balanced, it'll be easier to keep that balance while sparring at the dojo. Practice carefully and with focus, and karate will be safe as well as fun!