Home »
Misc »
How does basketball help your body
How does basketball help your body
Basketball - health benefits - Better Health Channel
Summary
Read the full fact sheet
- 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.
Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300 cm (10 feet) high hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor courts.
The size of the court, height of the basket, size of the basketball, and length of time that the game is played, can all vary according to the age, size and skill level of players.![]()
Basketball is a fast moving game that involves a lot of variety, including shooting, dribbling, passing, rebounding, defence and much more.
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.
- Smartplay Preventing Basketball Injuries Fact Sheet. 2007, Smartplay Victoria. More information here.
- Why is basketball a great sport for kids?, Basketball Victoria. More information here.
This page has been produced in consultation with and approved by:
10 Physical and Emotional Benefits
Basketball is an enjoyable sport that suits many skill levels and ages, owing to its worldwide popularity.
A standard basketball team has five players per side. You can also play two-on-two or three-on-three games, or even on your own. With indoor courts, you can play basketball year-round.
The main objective of the game is to score points by shooting the ball through the hoop. You use defensive strategies to prevent the other team from scoring.
You can play basketball with a playful or competitive spirit. Either way, it’s a fantastic way to gain strength, coordination, and muscular endurance.
Plus, you’ll have the opportunity to be a part of a team and a larger community.
Read on to learn more about how the physical, emotional, and social benefits of playing basketball can improve your overall health and well-being. You’ll also learn how to get started if you want to pick up the game.
1. Strengthens muscular endurance
Playing basketball requires agility, strength, and stamina. You must quickly move and change directions using high-intensity, short-duration muscle contractions.
You’ll also need muscular endurance, which is the ability of muscles to repeatedly apply force for an extended period. You can increase your muscular endurance by playing basketball and doing exercises to build lower and upper body strength.
You can also focus on strengthening your core and back muscles. This will have a positive effect on your stamina, energy, levels, and performance.
2. Builds healthy bones
Playing a team sport, such as basketball, can provide unique physical and mental health benefits.
Research from 2018 found that playing a team-based sport has a positive effect on bone strength.
People who played handball and football were shown to have more bone mineral density than those who were sedentary.
3. Improves balance and coordination
Playing basketball requires you to develop hand-eye and foot coordination as you maintain your balance throughout the movements. As you play, you need to move your body quickly as you jump, pivot, or change direction.
Basketball requires you to use motor skills such as shooting, passing, and dribbling. You’ll also become skilled in rebounding and defensive moves. Maintaining a strong body will help you perform all of these movements with greater ease.
4. Develops fundamental movement skills
Playing basketball offers youth the opportunity to develop the motor skills necessary for development. Research from 2018 points to the effectiveness of basketball in enhancing the fundamental movement skills that children need to learn.
Playing basketball helps to improve motor coordination, flexibility, and endurance. It also encourages speed, agility, and strength. These skills are shown to have a positive effect on promoting a healthy body weight and encouraging more physical activity, which can enhance cardiorespiratory fitness and self-esteem.
5. Improves body composition
In a 2018 study, researchers found that playing basketball had a positive effect on overall body composition. In this study, untrained men underwent 3 months of street basketball training, which had a positive effect on overall fitness and body composition. After the training, the men increased their lean body mass and lowered their body fat percentage.
6. Boosts heart health
Regular physical activity helps to improve heart health and overall fitness levels. According to research from 2019, basketball increases resting heart rates, which has a positive effect on cardiorespiratory fitness. This is linked to a lower chance of developing cardiovascular disease.
7. Develops self-confidence
You may develop self-confidence as you find your voice and learn more about who you are in a new situation. As a team, members can encourage, motivate, and support each other. They can also point out areas that need improvement, which can lead to positive growth.
Success on the court can extend into other areas of your life, and you may find that you have a newfound belief in yourself and your abilities.
8. Lowers stress
Engaging in physical activity releases endorphins, which are the feel-good, or happiness, hormones. Endorphins may boost your mood, promote relaxation, and reduce pain. They can also alleviate depression, boost self-esteem, and enhance your work performance.
Playing basketball will also help you hone your concentration skills by staying focused on the game. This may also help you develop present-moment awareness or mindfulness. These tools may be effective in allowing you to deal with anxiety in other areas of your life.
9. Encourages team spirit
Playing basketball helps foster a sense of community and teamwork. You may have the chance to positively interact with people from different backgrounds, which can broaden your perspective.
Plus, you’ll learn to play fairly and graciously regardless of the outcome of your performance. Your teammates and you can aim to be supportive, positive role models for each other.
10. Develops communication skills
As you interact with your teammates, you may learn new ways to communicate verbally and nonverbally. You’ll have the chance to talk to your teammates and listen to what they have to say.
Most likely, there will be time to communicate before, during, and after a game or practice. Whether you learn to speak up or stay silent more often, positive communication skills will bring benefits to your athletic, personal, and professional life.
Basketball is suitable for a variety of abilities and ages, making it accessible to a wide range of people.
If you or your child wants to start playing basketball, there are several ways to begin.
If you want to play basketball competitively, join a team or league in your area. Check out local athletic or basketball clubs or sports associations. If you want to play basketball informally, you can shoot hoops on your own or with a few friends.
Here are a few basketball drills and practice ideas.
Once you find a public or private court, the only equipment you’ll need is a basketball and comfortable, supportive athletic shoes. Shoes designed especially for basketball are helpful, but they’re not essential. Optional safety gear includes mouth guards, knee and elbow pads, and ankle and knee braces. You can also use athletic tape and protective eyewear.
Talk to your doctor if you’re new to fitness or have any medical conditions that affect your performance. If you have injuries, especially in your shoulders, hands, or lower body, talk to a doctor.
Basketball is an excellent way to get in shape and stay active.
You can play it at a moderate or strenuous intensity. Putting in some time on the courts can help you gain strength, flexibility, and endurance.
You’ll learn to move your body in different ways as you jump, pivot, and twist. Plus, you’ll have the opportunity to connect with fitness-minded individuals and work on being a good teammate.
People of a variety of ages and skill levels can participate in basketball, whether it’s a neighborhood pick-up game, competitive league, or weekend tournament. You’ll be certain to gain satisfaction as you reap the benefits of the game, progress on your own path, and most importantly, have fun.
Benefits of playing basketball
Doctors and sports coaches have long been unanimous in saying that to maintain good physical shape, immunity and good feelings, it is not physical activity in itself that is important, but only those that bring sincere pleasure. That is why recently game and team sports have become very popular. Communication with like-minded people charges you with a good mood, makes it possible to make new friends, and the game itself develops the necessary physical qualities.
Basketball has received a new surge in popularity. It can be played both by large companies and by two people: in this case, one player acts as an attacker, and the other as a defender. If you couldn’t find a partner to play, then you can throw the ball into the basketball net alone - this is a great chance to work on the throw.
You can change roles from time to time. Specially equipped playgrounds can already be found in almost every yard and arrange a friendly competition there, and if suddenly there is no basketball hoop with a net yet, then they can be easily purchased at a bargain price from the SportStandard company.
Favorable exercise
According to numerous studies, cardio training is one of the most beneficial types of physical activity. Moderate stress on the heart helps build stamina, prolongs vascular health, and lowers blood levels of cortisol, the stress hormone that interferes with a good mood. After some time of regular moderate basketball training, you may notice that it becomes easier to get to the desired floor without an elevator, your legs get tired more slowly when walking, and there is enough energy for all the planned activities.
Moreover, it has long been proven that physical activity has a beneficial effect on mental abilities. “The best rest is a change of activity” is not really about the fact that if you have been sitting at the computer all day at work, then you need to lie on the couch to relax. The point is to alternate mental and physical activity, so rest will really bring the greatest benefit. Playing basketball with friends or just a few minutes of trying to hit a basketball hoop with a net is a great moderate cardio workout that your body will thank you for.
Benefits for men
Men quite often value the development of muscle strength in sports training, and basketball can help them with this. Although you don't need to lift weights while playing, the length and intensity of your workout increases muscle strength.
According to statistics, most often it is men who have joint diseases. Playing basketball regularly can help improve joint mobility, thereby prolonging joint health and reducing the risk of accidental injury.
For those who do strength training regularly, basketball can be especially beneficial. During the game, the speed of jerks develops, useful in any other sports.
Virtues for women
If sports training that is considered classic for developing flexibility (Pilates, yoga, ballet) does not suit you for some reason, you should pay attention to basketball. The game requires a certain flexibility from the participants and helps to develop it in the shortest possible time.
The success of a basketball match depends on the speed of the player's reactions. This is an inevitable consequence of regular team training. A high reaction rate can be useful in everyday life and career.
- Reduce stress in the body
The need to live and build a career in a big city can have a negative impact on the psyche. Failure to manage stress in an environmentally friendly manner often results in unpleasant physical symptoms such as migraines, insomnia, nausea, and weakness.
This can be avoided by regular, comfortable physical activity, such as basketball. Sports will help you fall asleep faster and wake up easier and will be an excellent emotional release.
Game safety first
Even though basketball is a game, warm-up and cool-down should not be neglected. The ideal option is to consult with your doctor before incorporating active physical activity into your life.
Make basketball a part of your daily routine with the right equipment, such as a basketball hoop net. It can be easily ordered from the SportStandard company. Our experts will help you place an order for a basketball net and deliver it anywhere in Russia and even to St. Petersburg. A basketball net installed in the office or right in your yard will make the game an enjoyable part of your leisure time.
Similar articles
- Field hockey: features of the game and equipment for it
- Protective nets: types and applications
- Important qualities that volleyball contributes to the development of
- Getting ready to play mini-football
- Regular exercise is a pledge good health
- Ice hockey for a child: pros, cons and recommendations
All articles
Why do I need compression stockings?
Any person who is subjected to constant physical activity sooner or later feels the consequences of this, unless you are a superman of course.
Basketball is associated with constant physical activity, which cannot but affect health, and as a rule, blood vessels are the first to suffer, but do not be alarmed ahead of time, there is a way to avoid all this. Today we will tell you about compression underwear.
Let's first understand what a compression garment is. The phrase “compression underwear” can be deciphered as “compressive underwear”, and as you may have guessed, the main task of this underwear is to compress parts of your body to work more efficiently, keeping your circulatory system healthy. The blood, as it travels up the body, experiences gravity and passes through the valves.
In a normal (calm) state, your body does this without any difficulty: blood actively flows upward from the lower extremities and thus it does not have time to accumulate below, swelling the veins and forming edema. But if you start to actively load the body, then the vessels change shape and then the valves are disrupted, which leads to difficulty in blood flow: this can form thrombosis and there is an additional undesirable load on the cardiovascular system.
The function of "compression" is to fit your limbs with a certain force (each part of the body has its own standards), so that your body functions correctly and can easily endure heavy loads without health consequences.
Most studies have shown that regular use of this underwear helps to reduce muscle pain in more than 93 percent of those surveyed. Also, scientists have proven that compression underwear reduces the heart rate of athletes, which has a positive effect on their physical condition and endurance during grueling workouts. And of course, that constant use has an impact on recovery after training / play, which is a big advantage for people who constantly play sports.
Very often our basketball halls are drafty or just cold, so the chances of getting sick are very high. The “compression” allows you not to worry that you will be blown or drenched somewhere, it is clear that it was not created specifically for this, but this function is also within its power.
The Compression Pants are one of the professional basketball players' favorite pieces of clothing. Everyone and everyone wears them, and this happens immediately for a number of reasons: they are wildly comfortable, they keep your feet healthy and protect them from external influences (scratches, abrasions, etc.), they keep you warm and keep your muscles in good shape, which has a positive effect on gaming results. .
Compression Longsleeve is a long-sleeve sweater that hugs your body and performs all the same functions as any compression garment.
Compression shirt is an accessory for those who don't like long sleeves. As a rule, foam elements are sewn into the sides of the T-shirt, which protect your ribs from external influences, in other words, if you grab your elbow into the ribs area, you will not feel anything.
Compression sleeves are Allen Iverson's main accessory. Many people think that this piece of equipment was created only to show off in front of other basketball players and feel like a star on the court, but this is not so.
