Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
There are so many benefits for playing sports, way beyond just the physical aspects. Engaging in regular physical activity supports both physical and mental health. Sports can be a fantastic way to maintain physical activity levels in an enjoyable way (1). Further, playing a team sport offers social engagement and can boost mental health further. Team sports can be a powerful avenue and create a space for individuals to collaborate, learn from another, build new friendships, as well as work together to achieve a positive outcome (2). Team sports can also offer a sense of community and belonging, which extends into one’s emotional and mental wellbeing (1,3). If team sports don’t seem appealing to you, there are many individual sports that offer a multitude of benefits too. Continue reading to learn more about fun sports to do, sports to try as a hobby and even unique sports you could try.
There’s an extensive range of sports to try, from individual sports which require no equipment at all, to team sports. The vast number of sports tells us there is an endless amount of opportunity to suit your individual preferences and needs. Below is a short list of the sports that you could start.
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This list (4) is only a snapshot of all the sports available to try, esp taking into account both individual and team sports. There are so many different sports that exist around the world, with so many variations, making them accessible and appealing to different demographics and abilities. Sport can be a pivotal component to overall health, well-being and quality of life. In addition, there is strong evidence to support the beneficial and positive relationship between mental health and sport too (5).
Many individuals may become involved in sports from an early age and participate all throughout their life. Others may get into sports in their later adulthood years. Regardless of the age you choose to get into a sport, the benefits are infinite.
Some of the benefits that can be experienced through playing sport include:
According to Top End Sports (7) the 10 most popular sports in the world are:
Due to the fact that these are the most popular sports, there are likely ample local sports teams around that you could join. Some of these sports listed above are excellent sports to try in your 20s, but also, can be suitable for any stage of life. Many sports competitions and leagues are graded to suit appropriate skill levels. There are also options for variations of the sports as well to make these accessible and inclusive for all individuals.
Read more: Winning from Within: The Art of Sports Motivation
There are many sports that are okay to start later on in life. Many team sports have social competitions and leagues that can be joined, making it an easily accessible option for all ages. Many individual sports such as running, swimming, cycling can be very easy to get into later on in life too. Some sports which require more skill and coordination may not be as easy to begin later in life; but that is not to say participation isn’t possible.
Starting a sport ‘late’ has many benefits (1,2,3,8) including:
There can be many different reasons for beginning a new sport or opting to get into sport later in life. You can read all about Sports motivation here.
Some individuals become motivated to try a sport for weight loss, others may want to learn something new or get fit. Some individuals may even just be motivated from a Sports T-Shirt.
Physical fitness includes a few main components (9), with the predominant elements being:
Other aspects of fitness can include:
Before joining a sport, it could be useful to think about some important considerations. If you have a previous injury, or have some movement restrictions; then perhaps a high contact or high impact sport isn’t for you. Contact and high impact sports can have a higher chance of injury, and they are sports which require a good foundation of physical fitness first, can also lead to injury if you haven’t developed the appropriate physical capacity first.
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What defines fun in sports can vary greatly depending on personal interests and social preferences. If you thrive in social environments and enjoy being part of a team, team sports like soccer, basketball, or volleyball could be rewarding. These activities not only expand your social circle but also integrate you into a broader community, enhancing both your skills and friendships.
For those who prefer smaller groups; sports like doubles tennis can offer a more intimate form of interaction, while still allowing for teamwork and social engagement. Conversely, if large groups feel overwhelming, individual sports such as badminton, archery, or golf might be more enjoyable, offering peace and focused self-improvement.
Your preference for indoor versus outdoor settings also plays a crucial role. If you’re not fond of the outdoors, indoor sports like squash, bowling, or badminton might be ideal. However, if you love the fresh air and open spaces, outdoor sports such as cricket, football, or field hockey can provide significant enjoyment.
The sport that will be the most fun to play is likely one that aligns with your interests and preferences.
When it comes to picking up a new sport, the easiest options are those with straightforward rules, simple skills, and minimal equipment. Sports like running, cycling, and darts fit this description perfectly. These activities are easy to start at any age and naturally align with everyday movements, making them less intimidating for beginners.
Other sports like volleyball, badminton and table tennis also offer a low barrier to entry. These require some basic equipment, and the rules can be learned quickly, allowing new players to participate and enjoy right away.
All sports are suitable for any gender and should be equally accessible to everyone. However, despite the universal benefits of physical activity, there remain significant gender disparities in sports participation, impacting females in particular (10,11,12). These disparities can affect participation levels, overall experiences, and perceptions of females in sports.
You could assume that the hardest sport to play would be one that encompasses a variety of characteristics. A sport which requires a high degree of skill, physical fitness, endurance, strength and agility would certainly seem challenging. ESPN (13) has analyzed this very question and ranked various characteristics to determine which sport is ultimately deemed the hardest to play. A total of 10 categories or skills are said to relate to athleticism. The 10 categories taken into consideration were:
Sports were ranked and the sport that was deemed the hardest, from the categorization process, was boxing.
Read more: Ankle Mobility Exercises, Benefits, and FAQ: Improve Stability for Sports and Life
The wide range of different sports to try in both individual and team aspects makes for an exciting potential. Sports offer so many benefits expanding beyond just the physical benefits.
Whether you’re starting young or later in life, there’s a sport for everyone; regardless of age, gender, or skill level. Participating in any sport can lead to new friendships, build confidence, improve fitness levels and improve mental-wellbeing. These are just some of the benefits you can experience from sports, which can ultimately enhance your overall quality of life. The key to start is to find an activity you enjoy that fits your lifestyle and goals. No matter where you are in your journey, try something new and have fun!
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