Judo discussion and investigation of selected topics by Ronald Désormeaux

JUDO RON 29 - Shogai Judo - Gracefully aging through judo

Shogai judo means practicing judo in the manner most appropriate to one's age throughout one's
life span, from childhood to old age.

This essay is intended as a reflection about senior judo practitioners and to assess their
continued personal growth in our discipline. In 2009, the French Judo Federation published
some statistics about its judo population whereby it is reported that 3% of its 750000 practicing
judokas is made up of a group whose average age is the 50-70 plus years of age. France being
one of the most populous judo countries, we can extrapolate that in other countries such as
Canada, the representation would remain about the same.i

In Canada, this minority group appears to be made of three kinds of judokas: the early builders
and pioneers, the boomerang champions or returnees and a very small proportion of new
comers. The schema hereunder obtained from Judo Canada, although a bit dated, still provides
a good indication of the demographic distribution of our judo population.

Judo Canada Membership by Age

0%
2%
1% 0-7
7% 8-10
6%
11-13
7% 14-16
21% 17-19
10% 20-24
25-34
7% 35-44
45-54
6% 21%
55-65
12% 65-74
75-up

Statistics, a courtesy of Judo Canada

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

In Canada, the judo federation follows the long term athlete development program created to seek
specific outcomes for participants based upon their stage of biological development. We can
currently observe the various paths from U7 (UNDER 7 YEARS OF AGE) to U20 that should
lead the judoka towards a safe, enjoyable and progressive involvement with judo activities. The
program is somewhat oriented towards the bulk of our judokas, that is, the groups aspiring
towards the podium until they reach the U20 segment at which time they can be taken under close
supervision for further development into the elite competitor class.

When making references to the adults or senior judokas, the plan suggest that they should pursue
further involvement within the general judo milieu in order to stay active for life and participate
in the enhancement of the discipline through various officiating and teaching positions. Some
senior judokas under 50 still compete in the Master Division both nationally and internationally.
When reaching the 55 plus critical stage or age group, we notice that the number of active
participants take a serious decline. Let us try to reflect upon this phenomenon.

The reality of the aging judoka

Those judokas in the age group of 60-70 years of age are rare phenomena and constitute a
cherished minority. Their career tells lots of interesting stories. At one time, they were the
young attentive and promising students, and then they became the courageous and aggressive
competitors and seemed to have reached their physical and competitive peaks between 20-35
years of age. Their ascent slowed down for most as they reached their middle-age (35-45 years).
During that period in life, their participation in shiai and other strenuous activities normally
diminished as they placed more emphasis on family and other social oriented participation.

Because of several psychological reasons, their desires for medals and honors changed, physical
prowess and performance became less and less important. They may have stayed with judo in
order to introduce other family members and friends to their favorite activity and ensure a new
generation of students would carry the torch. Many turned to coaching promising athletes,
accepted teaching assignments and began officiating at various tournaments to give back some
of the knowledge and savoir faire they had previously received.

When in their late 40s and early 50s, they were chagrin to see many of the peers left the scene
entirely to attend to their demanding career, business or other occupations. It seemed that for a
period of about 10 years thereafter, their presence to regular training routines was perturbed
by family obligations, judo politics associated with building a dojo and recruiting members,
coping with the need to prepare themselves grading examinations to higher judo ranks and the
labor of keeping up the tasks of administrating dojos or local, provincial or national associations.

Since reaching their early 50s, their physical conditioning having peaked, the interest in
volunteering and administering dojos declining, the appearance of illness showing up, it became
harder and harder for most to maintain the momentum in their commitment. Some managed to
become icons to new generations, others just faded away. Those who stayed on sought to pass
on the torch to new protégés.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Meanwhile, they may have been preoccupied to think that many of their peers had found new
social endeavors and other interests of recreation demanding less effort. Approaching their 60s,
the aging phenomenon now appeared at the horizon.

At that age, we now realize that the natural aging process is inevitable even for former
champions. It represents a new challenge, just how can we cope with it and can our judo skills
help us in the new transition?

Caution! Fit for what?

Our body is mutating

Physiologically, our body and mind begin their normal transformations. Certain cells and some
biochemical systems will likely begin to extinguish themselves and not be replaced. Some
tissues will harden and decrease in both size and efficiency. The "wear and tear" of our past
combats becomes more evident: old injuries begin to ache and our reparative and recuperative
capacities are seriously affected. We are not as alert as we used to be and our reaction times
are no longer linked to our reflexes, the lapse periods between observing and acting have
increased substantially. As we enter the early old age period, (65-75 years), we are sure to
notice the graying of our hair, the loss of our skin elasticity, the decrease in our reaction time,
and some impediments with our eyesight. We may also feel a substantial diminution in our
aerodynamic capabilities.

Some may seriously suffer the pain from old injuries at the hip, the shoulder, the back and knee
and depend upon some form of physical assistance such as: a walking cane, a knee brace or
other instruments of support. Yet, for the more tenacious and courageous they will likely find
additional time to participate in judo-related activities. This courageous last stand is meant as
another attempt to pursue their goals and maintain a certain level of physical and mental
activity often associated with bridging the time gap produced by an early retirement.

The described scenario is a good indication of some transformations we endure. There are
nevertheless some positive and encouraging signs expressing some exceptions to the rules of
aging and we all hope they apply to us.

Not everyone is the same. There are wide inter-individual differences in functional capabilities
at any given chronological age. For example, it has been reported that in terms of maximal
oxygen intake, muscle strength and flexibility, some of the best preserved 65-year-old judokas
may well out-perform a sedentary 25-year-old apprentice. Experience and wisdom may be at
play as conservation agents working on our behalf.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Sustaining performance
Physiologists and sports doctors like Dr R.J Shephard of the University of Toronto iitell us that
our maximal oxygen intake will normally declines during the period between 25 to 65 years of
age. It is difficult to be certain how much of this loss is inevitable, and the extent to which the
decline results from a progressive decrease in both the frequency and or intensity of our
habitual physical activity. It has been observed that ordinary people certainly become more
sedentary as they age. Even older champion-judokas usually experience a reduction in their
training efforts.

We may not like the idea that our physical strength normally peaks around 25 years of age,
plateaus through 35 or 40 years of age, and then shows an accelerating decline, with 25% loss of
peak force by the age of 65 years. Such loss of strength and stamina will certainly be noticed
when trying to lift a partner or carry some extra weight, or when squeezing with the hand or
fingers while doing kumi kata. Luckily, some older judokas have found that the muscle strength
can be somewhat improved with the help of a low impact resistance or light weight training
program.

Performance maintenance program

Other senior judokas have observed that their aerobic condition can be improved by following a
regime consisting of low intensity training exercises. Gains seemed to be more noticeable when
their heart rate can be sustained around the 130-140 beats per minute for short duration.

Most of us have also noticed that the elasticity of tendons, ligaments and joint capsules
normally decrease with advancing age. Some studies reported that over the span of working life,
adults will lose some 8-10 cm of lower-back and hip flexibility. To counter this potential
weakness, exercises specialists tell us that flexibility can be conserved or improved by gently
exercising the joints and taking the body’s main articulations through their full range of motion
each day by doing various stretching exercises.

Should you notice that your muscle weakness and arthritis are continuing their deterioration,
you are well advised to seek appropriate medical treatment or if in lesser pain, supplement your
light training program with some swimming activities. It is reported that buoyancy will help to
supports the body-weight, and the warm temperature of the water should influence the
immediate flexibility of the joints.

Some research suggests that individuals, who are engaged in or continue to perform vigorous
physically activities such as Randori, can sustain an unchanged maximal oxygen intake for many
years to come providing they do not encounter any serious accidents. Do not rush to participate
in Randori as yet, there are other studies suggesting that even if we maintain our daily training
routine and volume, the rate of decrease of our maximal oxygen intake will only be a little
slower than the general population. The question remains: you seek fitness for what activity?

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Generally speaking, the need to maintain some form of physical activity is reinforced by
another study undertaken in 1990 by a group of researchers headed by Dr Kavanaghiii .
They examined the effects of age and sports participation in relation to basic functional
loss. Data obtained from their survey of 756 adults who underwent maximal exercise
testing during the 1985 World Masters Games indicated that even moderate sports
participation may enhance functional capacity. Keeping this in mind, we can ascertain
that older people may maintain their physical independence in later years by
maintaining or slightly increasing their rate of physical activities.

We have many examples of high Dan holders having succeeded to age gracefully.
At the international level, we have some exceptional individuals who demonstrated
such performance even when reaching 75-80 years of age. The following images are a
testimony of senior judokas who have maintained their regular judo practices and who
have indeed elongated their physical independence.

Current 10th Dan holders still active: A Geesink, I.Abe,Y.Osawa and T.Daigo,H.Courtine, JN.de Age and
G.Keer. Composite photos abstracted from diverse forum topics at www.judo.forum

These exceptional individuals do not make the rule that aging can indeed be delayed with regular
exercises but they provide a true example of how they adapted to their changing environment by
adjusting their commitment to daily judo practice to meet their evolving situations. We cannot
jump to a final conclusion as some caution is needed in drawing physiological inferences that
they are super heroes based mostly upon their past athletic records. The reasons of their
success may well be attributed to their enrolment into added teaching and officiating tasks.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Latent fears restricting new comers

Now that we know that exercise can be beneficial in maintaining our health, we could
tackle the potential recruitment of the first segment of our elderly population: the
newcomers. My colleagues have reported no significant increase in their numbers. Most
dojos add one or two seniors in that age group per season but their tenure is not lasting.
Let us apprise some of the difficulties we are up against and reassess the potential
success or failure in recruitment attempts.

First, it is usually very difficult to motivate people over 50 years of age to enter the dojo and
embark upon the type of judo exercises most of us are accustomed to. Senior adults are likely
set in their habits and already engaged in other forms of physical recreation and sport.
Fishermen and golfers cannot easily be influenced to embark into other forms of indoor
activities while curlers and ballroom dancing partners have the same reputation. Men who have
kept their physical form in other active sports are more likely to accept the invitation. Women in
that age group are nowhere to be found.

The earlier images to which the elders may have been exposed probably consist of two fighting
judokas throwing each other and landing hard on the competition surface. This first impression
of gladiators suggests that judo is a combative, dangerous and a physically demanding activity
reserved for special athletic person.

Second, the potential danger from injury resulting from any confrontation or fall could and will
likely create additional psychological barriers. The thought of incurring increased medical cost
and time lost away from their regular workplace will be quickly assessed negatively and lead to
an early conclusion that this kind of activity is not worth the risk of pursuing in order for them to
become or stay in shape.

Third, current public literature mostly offers books and videos of fighting sequences by elite
judokas and what seem to be dangerous throwing sequences. They both reflect the demand for
dedicated efforts, training drills, combative skills and physical conditioning normally associated
with the 18-35 years old.

Trying to attract new players who are now in their 50’s and 60’s is a monumental task.
Colleagues have reported that there is an occasional inscription by new players in that age group
but not significant enough to warrant developing a special class or curriculum.

Of these new arrivals, only those with previous judo experience will last more than three
months. Of this retained population, there is a 10% drop out rate reported. Better success has
been reported with the group of adults in their early 40s-50s as they seemed to have had
greater contacts with the local dojo activities through their children and grand children. From
the statistical chart exposed before, we can see that 50% of our younger clientele is made up of
youths under 15 years of age. That figure is reported to be 69.9% in France. There is a better
chance of recruiting new players from the accompanying adults than in the population at large.

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Now that judo is beginning to be thought within the school system, the parent-child ratio may
well change substantially. Parents will no longer accompany the youth to his or her activities but
leave them in the hands of physical education experts and coaches. Opportunities to reinforce
the numbers required to sufficiently form the next generation of seniors are seen as
diminishing.

What can be done to bridge the generation’s gap? A change in our mission statement may be
appropriate? Undertake a survey to identify the local, regional or national demographic and
cultural needs may reveal some potential avenues? What benefits can be derived from a multi
sports and mixed martial arts interchange of ideas and forum?

Closer to our dojo, can we think about maximizing other activities such as: parent days, parent
and child introduction to judo courses, grandparent’s theme night, special public
demonstrations and social events? Perhaps, changes to our current scheduling are needed to
make for grater accessibility? Is there a need to review our syllabi to accommodate additional
adults or should we simply mixed them with current classes as it is currently done? These are
some of the questions that need to be addressed if we are determined to seek the participation
of more seniors. Otherwise, we have to concentrate on nurturing our current membership. I will
address some of these issues later when discussing retention of current seniors’ judo players.

There is another issue with communication strategies. As noted earlier, the current publicity
brochures and advertisements referring to judo activities in general should include pictures of
seniors judokas intermixed with good attractive descriptions of what judo is all about: a lead
conduit to a better well being, an effective tool towards a different state of adult recreation and
as an effective and healthy physical exercises.

Generations of judokas

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 Judo discussion and investigation of selected topics by Ronald Désormeaux

Although we may have attracted some new seniors with our revised communication ventures,
the yearly attrition rate is reported to be in the 10-20% range. There might still be a remnant of
fear left in the mind of senior adults that counter balances their willingness to keep on learning
and stay a few more months. For current players in that age group, there is always a risk of an
injury or cardiac emergency when a person is actually undergoing some form of strenuous
exercises. We need to reassure new comers and returnees that all the safety and security
precautions will be taken to ensure their well being. The presence of sufficient crash mats and
frequent rest periods during training sessions have to be highlighted at the inscription period.

Some physicians have argued that older people who intend to begin or maintain judo activities
in their 50s should undergo exhaustive preliminary medical screening, including the
administration of a pre season electrocardiogram. This may be desirable if the participant intent
on pursuing a more a competitive training program in order to prepare for the Masters Shiai.
A more reasonable approach would be to recommend that the elder visit his family doctor and
discuss his intention of participating in judo related activities and thereafter, obtain a general
physical fitness certificate before stepping on the tatami. Should there be medical conditions to
be worried about, the judo teacher can then take them into consideration and develop the
proper testing and monitoring parameters on individual basis.

Other basic precautions such as dosing the intensity and scheduling of lessons can increase the
safety level for the older generation of judokas. We have to take into consideration that the
recovery processes after an exercise is slower. Senior adults cannot be pushed to exhaustion.
The demand for extra efforts should not be intended to exhaust the player but rather leave him
pleasantly tired on the following day. If we are careful with our programming we can anticipate
that good training sessions of one to two hours duration coupled with balanced routines can
assist in delaying premature aging and offer substantial gains to a healthy lifestyle of our
seniors.

Pioneers and boomerang judokas

Pioneers and boomerang judokas normally make the bulk of our senior contingent. They are also
at the tip of the judo hierarchy. Let us now, tackle this group of experienced elders in their 60s
and 70s and try to understand how they survived throughout their career with the use of three
fundamental principles of judo and debate what we can expect next.

These three principles are worth repeating here:

1. Junori, continued adaptation

2. Seiryoku Zenyo, intelligent use of energy and

3. Jita Kyoei, mutual welfare

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The survival of the early pioneers and the older boomerang judokas amply demonstrate their
martial art expertise and adaptation skills to changing training environments and organizational
functions.

The form of harmony obtained with their entourage is indicative of their mental strength,
dedication and their receptiveness towards different behaviors and ideas. This cadre of teachers
and coaches has displayed a strong will to maintain their goal and accomplish their dream of
pursuing judo activities until late in life. There are numerous examples of this behavior when we
observe who the key players are and what influence they exercise in an organization such as ours.

Their longevity factor can also be attributed to the application of the second principle and most
appropriate for this age group, that is: Seiryoku Zenyo or the intelligent use of energy. The
founder of Judo Jigoro Kano Shihan constructed his entire judo concept and doctrine around this
theme. The strength of this statement was again highlighted in 1902 by the physician Victor
Segno who wrote in The Law of Mentalism:” happy is he who possesses the power of assembling
his energies and to bring them to bear with all the weight on his entire thought upon the purpose
of his life”.

Advancing in age, and unable to perform at maximum speed and efficiency on the tatami, the
older teachers and coaches have refocused their goals to put all their knowledge and their
energies at the service of others. They became great icons to so many as they gave back to
others what they had learned. They shared their experience and provided the comfort or
inspiration to so many promising judokas. They have inspired vigor in the young ones and
witnessed their courage. Working silently in remote dojos, they are still able to transfer their
savoir-faire and perspectives to the more matured of students.

They may not be able to perform freely and still impress an audience, but they surely
understand and can explain the depth and the true principles of judo. They have learned to
respect the new athletes as they are. In their own ways and areas of expertise they still maintain
that fire in the soul towards judo and the flame is strong enough for them to enable most in
pursuing their individual or group research in ways of improving different aspects of judo.

For most, these early judo pioneers have demonstrated a good way of life: They believed in their
path and were determined to follow it regardless of all the frustrations and setbacks they
endured. They fought the battle against unhealthy diet, stressful lifestyle and the development
of wrong habits. Judo was part of their wellness, the changing environment provided a
comfortable social surrounding where they could pursue and adjust their physical exercises
program.

It now behooves upon the upper and lower echelons of the judo hierarchy to pay more
attention towards protecting this patrimony.

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Preserving the patrimony

Hito no Michi, the human path has its limits and the decline is a valid and natural phenomenon
that will take its course. Sometimes, changes occur in very imperceptible ways. Each one of us
has to be prepared for the time when retirement will be inevitable. It is said that it takes a wise
person to perceive the moment when things start to change. Individually, we must prepare
gradually for those moments and not be surprise by its arrival. The same is applicable to an
organization; it must make the necessary provisions for the preservation and orderly transfer of
knowledge from one group to another.

Now is the moment to address the third principle: Jita Kyoei, mutual welfare.

The entourage of the elders must recognize that when advancing in age, there is a greater need
to better prepare the body and the mind for what they are about to undertake. Young judokas
should seek the advices of the elders whenever they can and respect what they represent.
Colleagues holding yudansha ranks must be present to offer assistance and help whenever they
can with technical demonstrations.

In the spirit of preserving the strength and physical conditioning of the elders, the following
recommendations are put forward to be introduced into the training regime:

 Light warm- up and fun oriented exercise period -You are not trying to conduct
conditioning training here, you should keep it to a general warming up and loosening of the
joint muscles. You could entertain doing light kumi kata, uchi komi or partnering drills of
wide variety, thus building up the "staying power" and improve the general health of the
heart and circulatory system.

 Keep conditioning exercises for pre judo session and make greater use of judo related Taiso
exercises on the tatami. Medicine ball and partnering exercises are always welcomed.
When solo drills are performed introduce cadence and even music if so desired.

 Strengthening and respiratory exercises can help build muscle tissue and reduce age-related
muscle loss. It is thereof recommended that stretching exercises be done at the beginning of
the training session in order to loosen the joints and tendons and prepare for a more active
session.

 Place more emphasis on Shintai, Tai-Sabaki and movements in all directions to improve the
balance and reduce the chances of a bad fall.

 Seek various forms of dynamic judo while limiting the falls and chose the proper
interchange of partners.

 When completing throws, have the partners display more retinue.

 Minimize the use of repetitive drills performed in solo and give way to more interactive
innovations.

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 Without breaking the formal judo etiquette and discipline, tolerate more interactions and
social talks on the tatami so that one can gain from more camaraderie and team spirit.
Encourage laughers and casual exchanges.

 Develop or refresh the skills and varieties of techniques used in ne waza and transition
from tachi waza. Oversee the performance of light Randori without interference.

 Train smarter, have more fun and make use of a variety of light exercises. Consider the
introduction of 40% in Ne waza, 10% in Tachi waza and 50% in Kata training.

 End of training session with some additional respiratory and stretching exercises to keep
the body flexible.

 Introduce additional kata training whenever possible in order to improve deep

concentration, to enter into the spirit of technical judo and better appreciate the workings
of the basic principles. Some kata are more suitable for the elders: Ju no, Katame and
Goshin are excellent exercises with a minimum risk factor from injury. Kime no kata may
be harder to perform in the sitting position as it may be very hard on the knees while
Koshiki and Itsutsu no kata demand more control over Ukemis.

Kata is both an intellectual and physical pursuit that leads to a spiritual experience of a different
dimension. Researches by Dr David Matsumoto, Dr Carl de Crée and a team headed by Dr WFS
Janiri of the International Judo Researchers Group revealed some interesting findings iv that are
worth of our attention. They confirmed respectively that:

1. Kata practice is an excellent aerobic exercise of which low injury component makes
it suitable for judokas of all ages.
2. During Kata practice, there are differences in energy expenditures amongst players
based upon their level of expertise, the pace of performance and the intensity with
which the Kata is performed.
3. The simple exercise of planning and executing complex movements does produce
modifications to various parts of the brain structure. Therefore, the motor planning
and execution as embedded in judo practice can induce changes in the brain GMV.

The last survival principle is Jita Yuma Kiyoe or mutual welfare through reconciliation with
yourself and others. Here, I wish to make suggestions on how organizations and individuals can
ensure that our patrimony is preserved in order to ensure that the new growth of judokas will
profit from the pioneers.

It is said that if you can make a difference for at least one person, then, you have tremendous
merit in deed. With this in mind, let me suggest the following innovations towards our goal.

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Local, provincial and national judo organizations should consider:

 Developing an adequate registry of older judokas which highlight their specialties

both in judo and social environment.

 Developing an electronic or mail judo forum with information or technical sharing

packages, some yearly seminars and conferences, technical journals and solicit best
practices examples amongst elders.

 Developing appropriate templates of what senior classes and training sessions or exercises
should look like.

 Forming special groups of interest who can research, exchange and receive information.

 Making greater use of Internet and other communication medium to highlight dojo
programs and list the dojo offering special programs for adults.

 Review potential linkages and exchanges with other wellness and recreational
organizations.

 Develop speaker’s tours, information exchanges and seminars on mixed martial arts, Tai
Chi, Aikido and Yoga associations.

 Seek increased inputs and participation from medical, sports education and University
specialists.

 Broadcast a monthly profile of pioneers and senior coaches with the view of expanding the
grass roots knowledge of the competence packages in place.

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Conclusion

In this small summary, we have noted the warrior abilities displayed by this special and rare
group of judokas in their 60s and 70s. Everyone should acknowledge their wisdom of being in
harmony with themselves and with others. Individually and organizationally, we have a
responsibility to dispense as they did the judo values within our environment.

Judo is an education system encompassing physical, social, moral and technical development
opportunities. Through the spirit of fair play and camaraderie judoka s of all ages can improve
their wellbeing and thus better participate in the development of society.

I recognize that I have exposed some difficulties with aging gracefully in judo and proposed
some solutions to maintain the patrimony. It has to be understood that all of the proposed
solutions cannot be accomplished at once and may not fit with all dojos, associations or
federations’ mandate.

Each unit of intervention must observe and survey their particular needs and situations,
properly identify its clientele and then, review their mission statement. Upon such a proper
assessment, they can better decide what, when, how and who they will serve best. That decision
being made, the responsible persons must act upon it and try to show tangible results for their
efforts.

Remember that whoever we believe we are… we become

Have a good and prosperous judo career.

Ronald

Chikara Dojo, Gatineau, Canada

March 2010

References

i
FFJDA Statistics 2008-09, L’esprit du Judo magazine December 2009
ii
R.J Shephard, Aging and Exercise, Encyclopedia of Sports Medecine, U of T, 1998
iii
Kavanagh, Terence, Shephard and Roy, Physicians and Sportmedecine, article, Vol 18, June 1990
iv
Rio de Janeiro, IJF Association of International judo Researchers Symposium, summary, 2007

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