Table Tennis
Small-table racket sport.
How to start
Play with a friend at a local table, or join a social club. Learn basic strokes and serves.
How to progress
Play weekly or more.
What the evidence says
Evidence: limited
We found no trials of this particular sport. A 2025 review looked at table tennis as exercise for people with Parkinson's disease, but it was a narrative review and we have not assessed its trial results.
Take care: Very low risk. Warm up wrists and shoulders.
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 4 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Keep your eyes on the ball.
- Use a comfortable grip.
- Play often.
Common mistakes
- Overswinging.
- Skipping warm-up.
- Playing in poor light.
Kit and cost
Low Approximate UK prices.
- A bat and balls (about £10 to £40)
- A table (home about £100 to £300)
- Indoor shoes
Frequently asked questions
Is it good for older people?
It is gentle, and many older people play.
Is it good for the brain?
It needs quick thinking, but we found no trials in the general population.
Can I play at home?
Yes, with a table.
Good for: Skill Fun & social Balance
Compare with similar options
| Table Tennis | Pickleball | Tennis | Badminton | |
|---|---|---|---|---|
| Typical session | 45 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Moderate cost | Low cost |
| Equipment | Basic kit | Basic kit | Some equipment | Basic kit |
| Impact | Low impact | Low impact | Medium impact | Medium impact |
| Fitness needed | Any level | Any level | Some fitness | Any level |
| Evidence | limited | limited | limited | limited |