Since the inception of badminton back in 1873, the game has become a very popular sport around the world. Not only is the game fun and exciting to play, but it has a bundle of benefits to going along with it.
Badminton is a full-body coordination exercise involving a lot of jumping, hands, arm, shoulders, and lower body movements. All of these combining provide excellent cardio workout and hence benefit your body.
My Personal Experience
6 years ago I injured my leg after a bad fall on the ice, after the surgery I was ordered to stay in bed for around a few months.
By the time the doctor told me I can walk crutch-free and can start doing some mild exercise, it’s already July, and I just hate all types of exercises other than skiing and snowboarding.
I don’t like running, working out in the gym, swimming… simply because they were so boring. Then my sister asked me to go join them at the badminton court, so she will teach me some easy badminton skills, at least that’s in an indoor area with air-conditioning and we can play together.
After a few sections, I could feel that my condition has improved a lot, my muscles regained strength, sleeping quality has improved and my brain functions quicker. It was just so great that I got to exercise and have fun at the same time.
And it is just so convenient, you can start playing at any empty playgrounds with enough height. All you need is just rackets, shuttlecocks, and a good friend. This is probably one of the reasons why badminton has become a very popular sport.
Physical Benefits of Playing Badminton
You could benefit from playing badminton no matter if you are a regular player in this game or not. So, what are the benefits? Let’s take a look at the benefits and how the game of basketball provides them.
Improving Your Cardiovascular Health
This is probably the most important benefit you could gain from playing badminton because good cardiovascular health (i.e. the health of your heart and blood vessels) can prevent heart diseases, heart attack, and strokes.
The continuous movement, jumping, and hitting when you are playing badminton are very similar to cardio workout which will increase your heart rate and the amount of blood pumping out through your blood vessels. Results in reducing the cholesterol level and removing the small blood clots on the vessel wall.
Boosting Your Lung Capacity and Oxygen Intake
According to this article by the American Lung Association, your hearts and lungs work harder to supply the more oxygen for your muscles and hence strengthen your lungs and increasing lung capacity.
With a larger lung capacity, more oxygen can be intake and therefore easier our hearts work because it doesn’t have to work that hard to pump the oxygen to the rest of your body and cells.
Strengthening your Muscles and Bones
Numerous muscles are working when you are moving around the court, jumping, smashing, reaching… The more you use these muscles, the more muscle strength and endurance you gained.
According to these articles published by Harvard Medical School, and Sports Fitness Advisor, strong muscles could lead to stronger bones, better blood sugar control, and cholesterol levels, reduction of joint pain weight maintenance, and fight mild depression.
Besides, when you are playing badminton, your muscles are applying forces to your bones and hence stimulate the bone growth. With enough calcium intake and a balanced diet, your bone density will be improved and there is a reduced chance of suffering from bone fractures.
Burning Calories for Weight Loss
Burning Calories is a big part of weight loss and maintenance, and playing badminton is a fun and healthy way to burn calories. Well, at least much better than drugs, surgery, low calories die.
A healthy weight and BMI index is directly related to your health by lowering the chance of getting cardiovascular disease, diabetes, joint problems, and other overweight problems. Check this badminton calorie calculator for how many calories will be burnt by playing badminton.
Reducing the chances of getting Diabetes
According to the American Diabetes Association, when you are playing badminton, it helps to lower your blood sugar in short term, when you play badminton regularly, your A1C (your 3 months blood glucose/ sugar level) will be lower too.)
According to research conducted by Lykke Sylow of the University of Copenhagen, playing badminton, combining with a healthy diet to maintain a normal body weight can prevent or at least delay the onset of diabetes.
Boosting your Immune System
The Harvard medical school has suggested that exercise regularly and maintaining a healthy weight help keep your immune system strong and healthy.
Badminton is a great exercise, it improves our overall health and hence boosts up our immune system. The increase in blood circulation also improves the movement of cells and substances of our immune system in our body.
Improving your Coordination and Mobility
Badminton is a sport made up of lots of quick, delicate movements, you are moving your whole body, from toes to head, and hence provide great training on your body balance, flexibility, and body coordination.
In other words, you are fine-tuning your body when you are playing badminton, resulting in better body balance and strong reflex action.
Mental Benefits of Playing Badminton
Stress and Anxiety Relief
Playing badminton is a great way to release your stress and anxiety, well, at least for me though, and all of my badminton friends agree with this.
By sweating on the court and focusing only on the shuttlecock, your brain gets to shift from all the problems at work and family to the game.
When you are playing badminton, your endorphins level will be boosted too, and results in a better mood and sleeping quality, resulting in improvement of both mental and physical health.
Focus and Strategies Training
You are highly concentrated during the game of badminton and it is the time you need to use your brain a lot. Focus and analyzing skill is essential if you want to win.
In other words, playing badminton just made you a smarter guy. It also strengthens your personality because you will be facing a win and lose a lot.
Best Post-COVID-19 Activities! Connect with Your Friends under social distancing!
Badminton is a game that requires at least 2 people to play, you guys will have a lot of interactions, but then you are separated from each other with the net.
You could be staying like 6 meters away with your opponent if you prefer, and you can play in both indoor and outdoor environments, which makes badminton a perfect sport to play during this post-COVID-19 environment.
Additional Information and Resources
As we have seen there are numerous health benefits from playing basketball, both physically and mentally. Just to make sure you do enough warmups and stretching before and after you play badminton.
Badminton is a sport incurring a lot of footwork so it is a good idea for you to put on a knee brace before you play. Make sure you drink enough water is also essential.
A proper set of equipment would boost your performance: rackets, shuttlecock, shoes, socks, pants, and t-shirts. But if you are not so sure if you will like it or not? Get a pair of proper badminton shoes first, they are the keys to preventing leg injuries.
There are numerous health benefits you can get via playing badminton, but just make sure you don’t push yourself too much or else you will be hurting yourself.
Do consult a doctor if you are in doubt about your health condition before you book the court. And Stop playing if you are feeling any pain!! Make sure you are doing this bit by bit, don’t push yourself too much!
So, if you are ready for a great and fun workout, just grab your rackets and start playing some badminton!
Do you use badminton as a way to work out? Leave us a comment! We’d love to hear from you!