If you’re not in the know, katas, or forms, are the somewhat dance-like patterns that martial arts students perform to master various techniques. The longer you’ve been practicing, the more katas you learn. Continued rehearsal of the katas improves not just your ability to perform them, but provides physical benefits. Once you stretch every day and run some katas, you’ve definitely performed a workout. But the benefits are greater than this. After a while you notice the stances and practice of balance intercalate themselves into your daily habits. Your reflexes improve profoundly.
For instance if I’m surprised — say a kid’s running past me at a pool — I do a quick sidestep without thinking about it. After learning an upper-level kata with multiple crane stances, which were extremely challenging at first, my own balance improved overall. If I’m bumped, I immediately ground myself into a more sturdy stance. And don’t be the person who grabs me from behind in jest, for you may find me spinning to face you with hands ready to strike. I alarmed a friend (and myself, a little) when she was just giving me a surprise shoulder squeeze.