Racquet sports are a fantastic way to stay fit, feel happy, and meet others. They can help you build strength, improve your balance, and support your mental wellbeing too.
There are lots of different racquet sports, so you can find one (or more!) that you enjoy. These sports are a great way to meet new people. Depending on your fitness and mobility, some sports might be easier for you than others.
Some sports can be fast and need bursts of energy, so they’re best if you have a higher level of fitness and mobility.
Racquet sports raise your heart rate and help build steady cardio fitness.
Racquet sports help build strength by working your legs, core, and arms through quick movements and controlled swings.
Racquet sports boost balance because you’re always moving, turning, and adjusting your posture to reach the ball.
To get started, you just need comfortable clothes and supportive trainers. You’ll also need a racquet and some balls. You can book a local court or join a club nearby to learn and meet others. Look for a table tennis table in your local park, these are free to use. Many clubs let you borrow or rent equipment, so you can try it before buying your own.
Many clubs will match you up through an app with others at a similar level. This is a great way of meeting people and finding people who can keep you motivated.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Love watching racquet sports? Great! Even small movements help. Try bicep curls, marching on the spot, or a few sit-to-stand exercises after a game or in between sets. For more ideas, try these chair-based exercises.
If playing isn’t possible right now, you can still get moving while you watch. Try some strength or balance exercises during breaks in the game. Visiting your local club to watch can also be a good way to get some steps in.
Pick the sport you want to try. Visit a local club or take lessons to learn the basics and meet others to play with. Find your free table tennis table in your local park and bring a bat and ball, give it a go!
As you play more regularly, concentrate on technique and footwork. This helps you move better around the court.
Try including strength and conditioning training to help improve your game. You could also get help from a coach, trainer or through a club.
Yes! Many racquet sports are accessible. For example, wheelchair tennis, and tennis for people who are deaf, visually impaired, or have learning disabilities. Inclusive table tennis is widely available for all abilities. Here are some useful links:
The LTA’s Inclusion & Disability Tennis programme opens up the sport to everyone, offering tailored formats like wheelchair, deaf, visually impaired, learning disability, para-standing, and sensory tennis to promote physical and mental wellbeing across the UK.
UK Racketball’s “Where to Play” guide connects players with clubs across the country, making it easy to discover venues, learn the game, and join the UK’s fastest-growing racket sport.
Street Racket is a Swiss-born movement and education concept that turns any space into a play zone, using simple rules and chalk-drawn courts to promote motor skills, long rallies, and inclusive fun for all ages.
LTA Padel’s disability programme makes padel accessible to all through adaptable rules, inclusive venues, and the nationwide Open Court initiative, supporting players with physical, cognitive, and long-term health conditions.
Table Tennis England is the national governing body for table tennis in England, driving the sport’s growth through inclusive programmes, national competitions, and its bold “Table Tennis United” strategy to build a table tennis nation.
Superprof’s Badminton listings connect learners across the UK with expert coaches for tailored one-on-one or group lessons, offering flexible pricing, verified reviews, and options for all skill levels—from beginner to elite.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
