Baseball and Softball
Bat and ball game with fielding and running.
How to start
Join a social softball league and learn throwing, catching and batting.
How to progress
Play weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Throwing strains shoulders and elbows. Warm up well. Wear a helmet when batting.
Sources
12-week starter plan
A weekly game.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Warm up your arm.
- Wear a helmet.
- Stay hydrated.
Common mistakes
- Overthrowing cold.
- Skipping warm-up.
- Ignoring shoulder pain.
Kit and cost
Low to moderate Approximate UK prices.
- A glove (about £20 to £60)
- Trainers or cleats
- League fees
Frequently asked questions
Is softball easier?
The larger ball and underhand pitch make it easier to start.
Is it good exercise?
Light to moderate.
Can I join as a beginner?
Yes, social leagues welcome beginners.
Good for: Fun & social Skill
Compare with similar options
| Baseball and Softball | Cricket | Walking Football | Walking Netball | |
|---|---|---|---|---|
| Typical session | 120 min × 1/wk | 180 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Some equipment | Some equipment | Some equipment | Some equipment |
| Impact | Medium impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |