Badminton

Is badminton right for you?

Easy to pick up, with quick rallies and lots of laughs. It is a moderate-intensity, medium impact activity that you can do indoors, with a partner or in a group. Expect to burn around 385 calories an hour, based on a 70 kg person.

Easy to pick up. Expect to spend up to about £20 a month.

Why try badminton

• Burns calories. At around 385 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Sociable. It is an easy way to meet people and have fun.

How to start badminton

1. Book a court at your leisure centre, which usually hires out rackets.

2. Get the basics: racket, shuttlecocks. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.