Basketball
Fast court game with running and jumping.
How to start
Start with shooting and dribbling on your own or in a casual session. Join a social league when you are ready.
How to progress
Play weekly, then more as your fitness builds.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Jumping and landing stress ankles and knees. Wear supportive shoes.
Sources
12-week starter plan
One or two sessions a week.
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 6.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Wear supportive shoes.
- Learn to land softly.
- Warm up your ankles.
Common mistakes
- Skipping warm-up.
- Overplaying.
- Wearing worn shoes.
Kit and cost
Low Approximate UK prices.
- Basketball shoes
- A ball (about £10 to £25)
- A court or club fee
Frequently asked questions
Do I need to be tall?
No.
Is it good exercise?
It is a high-intensity stop-start sport.
Where can I play?
Many parks and sports centres have courts.
Good for: Heart & fitness Power & speed Fun & social
Compare with similar options
| Basketball | Football (Soccer) | Futsal | Field Hockey | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 90 min × 2/wk | 60 min × 1/wk | 70 min × 2/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Some equipment |
| Impact | High impact | High impact | Medium impact | Medium impact |
| Fitness needed | Moderate fitness | Moderate fitness | Some fitness | Moderate fitness |
| Evidence | limited | moderate | limited | limited |