How Jiu Jitsu Helps Men Stay Fit, Sharp and Stress-Free

At 52, Mario Lopez says exercise is a “non-negotiable” part of his routine.

The actor and entrepreneur swears by the mental and physical benefits of Brazilian jiu jitsu – extrapolated from traditional Japanese jujutsu – a martial art that brings an opponent to the ground and controls their movements through joint blocks and chokes.

“Jiu Jitsu is amazing for both the body and the mind,” he told Business Insider in an interview related to his partnership with Hone Health.

Lopez, who was a ranked wrestler in high school, returned to the mat to coach jiu jitsu in his mid-40s, winning medals in competitions and working his way up to purple belt through constant practice.

“Physically, it’s a full-body workout that builds strength, endurance and flexibility. Mentally, it teaches patience, humility and problem-solving. It has helped me stay calm under pressure,” Lopez said.

Her The enthusiasm is matched by big names from business, technology and entertainment, many of whom joined combat sports for the first time in their 30s, 40s or later in life.

Among CEO jiu jitsu enthusiasts, Mark Zuckerberg (Meta), Dan Schulman (PayPal), Andrew Wilson (EA) and Elon Musk (Tesla) are just a few examples.

The unique benefits of Jiu Jitsu make it an attractive option for elite athletes who may not have grown up as athletes but now want to hone their physical prowess, sharpen their focus, and test their decision-making skills all at the same time.

The concept of using fitness to strengthen both your mind and body is a growing trend as scientists learn more about how cognitive health is crucial for longevity.

“It’s constant problem solving in real time. It teaches you how to get out of a plan that didn’t work,” said instructor and black belt Ray Feliciano, who trains CEOs and startup founders at his San Francisco-based gym, Maru Dojo.

This martial art combines physical benefits such as strength and endurance – highly prized commodities in the longevity-obsessed tech world – with mental discipline, mindfulness and a close-knit community.

As such, hitting the mat provides a rare opportunity for tech titans to unplug, while honing the mental acuity that gives them an edge at work and making athletics accessible even to middle-aged athletes who work long hours at a desk job.

In Jiu Jitsu, little ones can win with smart strategy

Until you’ve tried it, it’s hard to explain how rolling on a mat can increase your heart rate, send your brain into overdrive, and test muscles you didn’t know you had at the same time.

“It’s a very intense workout, so you get the physical benefit of getting stronger, faster, more cardio and more flexible,” said Rachel Piazza, a jiu-jitsu brown belt and instructor at Unity in New York.

Strength, power, endurance, and mobility are all popular, science-backed strategies that can help you live better, longer.

All of these longevity benefits have helped it establish itself among the average exerciser, from a niche sport about 15 years ago to a mainstream fitness practice, Piazza said. Famous fans include actors Tom Hardy and Keanu Reeves, pop star Demi Lovato and model Gisele Bündchen.

Unlike a spinning class or powerlifting session, jiu jitsu presents a puzzle to solve that particularly appeals to the growth mindset of tech and business startups. Succeeding on the mat requires patience. Even the most unlikely competitors can triumph over stronger opponents if they take their time and work smart.

This is what attracted EA CEO Wilson to the sport. He is now a black belt in jiu jitsu.

“Compared to Apple, or Google, or Amazon, we’re like small, we’re like 120 pounds compared to their 350. And so jiu jitsu tells you that with the right technique and the right preparation, the right planning, you don’t have to fear big people,” Wilson said. Fast business.

Jiu Jitsu is Challenging but Low Risk – Perfect for Aging Men

For high achievers, the challenge of jiu jitsu is part of the appeal. However, it also has a crucial safety feature for athletes who want to push themselves without serious injury, even as they age or spend long hours at the office.

Tapping the mat with one hand or foot several times, lightly tapping your opponent’s body, or even verbally saying “tap” signals to your training partner or competitor that you have had enough. This can make fighting more manageable compared to sports that involve kicking or punching, like boxing and MMA.

Jiu Jitsu is not immune to injury, with potential risks such as sprained joints or fingers. But some studies on training-related injuries suggest it is no riskier than recreational running.

Tap-out gives jiu jitsu practitioners the opportunity to engage in high-pressure physical situations while maintaining bodily autonomy, and allows them to train safely against much more experienced, larger or stronger opponents, according to Piazza.

“It allows us to train at 100 percent and make it accessible to everyday athletes. You can train jiu jitsu and you won’t go to work with a busted face,” she said.

In return, sports demand your full attention, providing a compelling way to avoid modern distractions and disasters. Few things will motivate you to focus faster than the threat of being tackled to the ground or getting your head in a headlock.

This is why Zuckerberg is a fan. “What is both very physically and intellectually engaging, and where you can’t afford to focus on anything else?” he said on “Podcast “The Joe Rogan Experience”. “To some extent, MMA is the perfect thing because if you stop paying attention to it for a second, you’re going to find yourself at the bottom.”

The cerebral nature and often humbling experience of the sport may appeal to techies, in part because it’s so far removed from the bro vibes one might expect.

“When you walk into a dojo or a gym, it’s a level playing field,” Feliciano said.

Finding your belonging on the carpet

Few things build trust and connection faster than putting your sweaty body on a stranger’s, especially if you find yourself under their armpits fighting for your life.

But it’s not a fight. Martial arts like jiu jitsu also have a strong tradition of discipline – bowing to opponents, showing respect to each other and to space – which creates a sense of community promoting longevity and deep connection. After class, everyone gets down on all fours to dry off, even the CEOs.

“You can’t train jiu jitsu on your own, and there’s something about the intensity of the experience that fosters deeper friendships,” Piazza said.

As professional networking shifts from happy hours to workouts and social sauna sessions, time spent on the mat is a a valuable opportunity for leaders: a rare chance to disconnect from the busy world, with the thrill of a new challenge that transforms your body and mind into a stronger version of yourself.

“It’s a sanctuary for an hour. These problems will still be there when you’re done”, Feliciano said. “You give yourself time just for yourself, to not think about anything else and to reset.”