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Health benefits of basketball

Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:

• burn calories (an hour of basketball can burn 630–750 calories)
• build endurance
• improve balance and coordination
• develop concentration and self-discipline
• build up muscle.

Other benefits of basketball

As well as being a great way to stay fit, basketball can also:

• help you to make new friends and see them regularly teach you about being a good team player
• be played by people of all ages and all abilities
• be played all year round because it’s usually an indoor sport
• be a fun game that kids of all levels and ages can enjoy
• be practiced alone – all you need is a ball and a hoop (and you can find a hoop in most local parks and school grounds)
• be played and enjoyed with as few as two people (although official games require 10 players).

Getting started with basketball

Although official games of basketball require 10 players, you can play a game of basketball with just one other person. You can also go out and shoot baskets by yourself. If you want to play basketball competitively, you can become a member of a team and get involved in local competition. Check out your local sports centres and associations for information on how to join a team, or start your own.

Basketball equipment

One of the great things about the game is that apart from having a basketball, you require very little other equipment to play. However, as basketball involves a lot of running and jumping, it can also be wise to have:

• basketball or sports shoes that provide good ankle support
• mouth guards
• protective knee and elbow pads.

Basketball and children

Basketball is a great way for kids to get active and have fun. ‘Aussie hoops’ is a national introductory basketball program for primary school children, started by Basketball Australia and the Australian Sports Commission. It provides primary school girls and boys of all ages, abilities and skill levels, with the opportunity to play basketball and develop sport and social skills in a safe environment.

The program is delivered at local schools, community centers and local stadiums throughout Australia, by local associations and trained professionals. To find your local association, contact Basketball Victoria on (03) 9927 6666.

Some general tips

Suggestions include:

• Adults should check with their doctor before taking up basketball.
• Be aware that basketball is a fast-action game with lots of running, jumping, pivoting and twisting, so injuries and accidents can happen easily.
• Basketball puts a lot of stress on the legs, especially the knees and ankles, and puts pressure on tight shoulders.
• Protect yourself by becoming strong and flexible, as basketball is a very physically demanding game.
• Warm up and stretch your muscles and joints before hitting the court. Also cool down and stretch after playing.
• Make sure you have plenty of fluids on hand and rehydrate regularly.
• Don’t overdo it (this will depend on your age and condition). Mix it up with other low-impact sports.
• While playing in a full team competition is great, you can also have fun and benefit from a small space, a basket and a game of one on one.

Where to get help

• Local council
• Local basketball club
• Basketball Australia Tel. (02) 9469 7200
• Smartplay Tel. (03) 9674 8777

Things to remember

• Basketball teaches you about being a good team player and can be a great social sport.
• Adults should check with their doctor before taking up basketball.
• Basketball puts a lot of stress on the body and injuries can happen, so warming up, stretching your muscles and joints, and cooling down is important.
• Make sure you have plenty of fluids on hand and rehydrate regularly.

This page has been produced in consultation with and approved by:

This page has been produced in consultation with and approved by:

This page has been produced in consultation with and approved by:

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Health benefits of exercise programs

An exercise program that is tailored specifically to your needs is a great way to stay physically and mentally fit. It also provides additional benefits such as: 

• improved condition of the heart and lungs
• increased muscular strength, endurance and motor fitness
• increased aerobic fitness
• improved muscle tone and strength
• weight management
• better coordination, agility and flexibility
• improved balance and spatial awareness
• increased energy levels
• improved immunity
• increased physical confidence
• reduced risk of chronic disease (such as type 2 diabetes and heart disease)
• improved sleep
• improved brain function and health
• improved general and psychological wellbeing
• greater self-confidence and self-esteem
• improved social life.

Before starting your exercise program

Before you get started, if you are new to exercise or are coming back from a long period of inactivity, it will help if you: 

• Complete the adult pre-exercise screening tool questionnaire developed by AUSactive , Exercise and Sports Science Australia and Sports Medicine Australia.
• If you answer yes to some of the questions in the screening tool, see your doctor or allied health professional.
• Assess your current fitness level using the following information, or make an appointment with an exercise professional for a fitness assessment.

Assessing your fitness level for an exercise program

You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness scores can give you benchmarks (points of comparison) against which to measure your progress. It’s valuable to assess your progress on a regular basis, for example each month. Remembering progression with some goals may be achieved in shorter or longer periods of time.

Before you start your new exercise program, record:

• your pulse rate (heart rate) before and after a walk
• how long you take to walk a certain distance
• how many bench push-ups or squats you can do in 30 seconds
• your waist circumference (measured midway between the top of your hip bone and bottom of your ribs). 
• your body mass index (BMI). This is calculated by dividing your weight in kilograms by your height in metres, squared. If you would like this accurately assessed, visit your local registered allied health or exercise professional.

(Note: Some medications affect your heart rate. If you are taking any medications that do so, consult a health professional and consider another way of measuring your exertion levels, such as the Borg scale .) 

The adult pre-exercise screening tool contains exercise intensity guidelines, including exertion and other descriptive measures. 

Consult an exercise or health professional to help you interpret this information or to do a fitness assessment for you, and work out what sort of program is best for you.

Designing your fitness program

Consulting an exercise professional when designing your fitness program can help you reduce injury and customise your program to your needs, especially if you are new to exercise or you haven’t done any physical activity for a while. Points to keep in mind when designing your program include:

• Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
• Think about your likes and dislikes. Choose activities you will enjoy.
• Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly. 
• Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
• Think variety. By varying your activities (cross-training), you can avoid exercise boredom.
• Allow time for recovery after exercising and make sure you have an adequate healthy diet.
• Put it on paper. A written plan can encourage you to stay on track.

Assemble your exercise clothing and equipment

Be sure to pick shoes designed for the activity you have in mind, as well as for your foot type. If you’re planning to buy gym equipment, choose something that’s practical, enjoyable and easy to use.

Getting started on your exercise program

When you are ready to start getting active:

• Start with low intensity activities such as walking with a friend or family member.
• Over time, build up to the amount of physical activity recommended by Australia’s Physical Activity and Sedentary Behaviour Guidelines : 
  • Be active on most (preferably all) days every week.
  • Accumulate 2½ to 5 hours of moderate intensity physical activity or 1 ¼ to 2 ½ hours of vigorous physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least two days each week.

If you are unsure about any of the above, seek help from an exercise professional. Recognised industry associations such as AUSactive hold a directory of Australian registered exercise professionals , where you can search for an exercise professional based on their:

• level of experience working in the industry
• delivery, knowledge and skills 
• location. 

Remember to:

• Start slowly and build up gradually.
• Break activities up if you have to.
• Be creative – include other activities such as walking, cycling, swimming or dancing in your routine.
• Listen to your body – don’t push yourself too hard.
• Be flexible – if you’re not feeling good, give yourself permission to take a day or two off.

For more information, visit our fact sheet Physical activity – how to get started.

Monitoring progress on your exercise program

Assess your progress six weeks after you start your program (by measuring the same parameters as you did to record your baseline fitness) and then every eight to 12 weeks. You may need to adjust the time, intensity and type of exercise you do to continue improving. On the other hand, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you start to lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a local fitness centre may help. 

Where to get help

This page has been produced in consultation with and approved by:

This page has been produced in consultation with and approved by:

This page has been produced in consultation with and approved by:

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.