Water polo

Is water polo right for you?

A demanding team sport played in deep water. It is a very hard-intensity, low impact activity that you can do indoors, in a group. Expect to burn around 700 calories an hour, based on a 70 kg person.

Steep learning curve. Expect to spend up to about £20 a month.

Why try water polo

• Improves fitness. It raises your heart rate and builds stamina.
• Builds strength. It works your muscles hard enough to make you stronger over time.
• Sociable. It is an easy way to meet people and have fun.
• Teaches a skill. There is always something new to learn, which keeps it interesting.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start water polo

1. If you can swim confidently, ask a local swimming club about water polo tasters.

2. Get the basics: swimwear, cap. Borrow or hire before you buy.

3. Book a few lessons. Good coaching at the start saves months of frustration.

4. Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.

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.