Basketball - health benefits

Basketball is one of the most popular and widely watched sports in the world. It is a team sport in which two teams of five active players each try to score points by throwing a ball through a hoop (the “basket”) set 300 cm (10 feet) high, under organised rules. It is played on both indoor and outdoor courts.

The size of the court, the height of the basket, the size of the ball and the length of the game can all vary according to the age, size and skill level of the players. Basketball is a fast-moving game with plenty of variety, including shooting, dribbling, passing, rebounding and defence.

Health benefits of basketball#

Basketball involves a lot of starting and stopping. While it is not renowned as an aerobic sport, it is still a great workout. Playing basketball can help you:

• burn calories (an hour of basketball can burn 630–750 calories)
• build endurance
• build up muscle
• improve balance and coordination
• develop concentration and self-discipline

Other benefits#

Basketball can also:

• help you make new friends and see them regularly
• teach you about being a good team player
• be played by people of all ages and all abilities
• be played all year round, as it is often an indoor sport
• be a fun game that children of all levels and ages can enjoy

Getting started with basketball#

One of the great things about basketball is that you need very little equipment to play. It can be:

• practised alone – all you need is a ball and a hoop, which you can find in many local parks and school grounds
• played and enjoyed with as few as two people, although official games require 10 players (five per team)

If you want to play competitively, you can join a team and take part in local competition. Check your local sports centres and associations for information on how to join a team, or start your own.

Basketball equipment#

Apart from a basketball, you need very little other equipment. However, as basketball involves a lot of running and jumping, it can be wise to have:

• basketball or sports shoes that provide good ankle support
• protective knee and elbow pads
• a mouth guard

Basketball and children#

Basketball is a great way for children to get active and have fun. Introductory programs run in many areas give primary-school girls and boys of all ages, abilities and skill levels the chance to play basketball and develop sporting and social skills in a safe environment. These programs are often delivered at local schools, community centres and stadiums by local associations and trained coaches. Contact your local basketball association to find out what is available.

Staying safe and avoiding injury#

Adults should check with their doctor before taking up basketball. It is a fast-action game with lots of running, jumping, pivoting and twisting, so injuries and accidents can happen easily.

Basketball puts a lot of stress on the legs, especially the knees and ankles, and places pressure on tight shoulders. Protect yourself by building strength and flexibility, as basketball is a physically demanding game. Some general tips:

• Warm up and stretch your muscles and joints before you start.
• Cool down and stretch after playing.
• Keep plenty of fluids on hand and rehydrate regularly.
• Don’t overdo it – how much you do will depend on your age and condition.
• Mix it up with other low-impact sports.

While playing in a full team competition is great, you can also have fun and benefit from a small space, a basket and a game of one on one.

Key points#

• Basketball is a popular team sport that can be played indoors or outdoors, alone or with others.
• It helps burn calories, build endurance and muscle, and improve balance, coordination and concentration.
• It can be played by people of all ages and abilities, and is a great way to be social.
• Good footwear with ankle support, and protective pads, help reduce the risk of injury.
• Adults should check with their doctor before taking up basketball, and everyone should warm up, cool down and stay hydrated.

Where to get help#