The Most Beneficial Sport and Fitness Activities for Adults (part 3)

5. Golf

Many people may think of golf as quite a slow, still sport but in fact, golf has great benefits to fitness. According to a recent study, playing nine holes and carrying their clubs in a bag can help a male golfer burn an average of 721 calories. In addition, a game of golf gets you out in the fresh air and provides a great brain workout.

Golf takes place on a huge course so players will be doing plenty of walking on their trip to the club. Meanwhile, most courses are not flat so players will also have to do uphill walks along their journey to the next hole, which is great for the body.

Golf players’ muscles also receive a workout that can improve their flexibility, balance, and core strength. Swinging their golf club means they are building up more and more strength in arms and core muscles.

Moreover, golf also gives the brain a workout. Concentration and hand-eye co-ordination are key to hitting the right shot at the right time. Your brain does plenty of thinking during a game of golf as you memorize each hole and work out the correct club to use. This is a great skill in the battle against the development of dementia.

6. Walking

Walking is the easiest and simplest form of exercise for adults to start their daily workout. It can get the blood pumping around your body meanwhile not putting too much strain on your cardiovascular system. Caring about the circulatory system can help to reduce the risk of stroke.

Walking also helps to keep high blood pressure in check and boost your heart’s overall performance. Like other forms of exercise, walking will help you to burn those calories, lose excess weight, boost mood, and improve mental health. Going for a nice walk in the countryside can help clear your mind and brighten your mood. If you do it with your friends, it even helps boost your social life.

Top Ten Most Suitable Sports for Girls (P1)

If you think that sports are only suitable for boys, you should think again. Many games are exciting enough for girls to pursue as a hobby. Playing sports will help girls to acquire skills, get fit, and experience social interaction via meeting new friends. The followings are the best sports for girls. 

1/ Soccer

Soccer is one of the most popular sports in the world, which a large number of female athletes love to play. Soccer is suitable for girls who are building up the strength in their lower body and are interesting in working within a team. This sport requires simple equipment, including shin guards, soccer ball, and cleats.

2/ Basketball 

Basketball is an ideal sport for girls who enjoy fast-faced competitive games, involving coordination and strength of the upper body. This game only needs special equipment such as a ball, a hoop, and sports shoes.


Volleyball needs two six-play teams and a net between the opposing sides. Players have to land the game ball towards the opponent’s side. Such game is usually played indoors and can sometimes be players outdoor such as beach volleyball. The volleyball players need a ball and knee pads to prevent injuries. 

4/ Tennis

Tennis is an excellent game for girls who are interested in playing alone or with a team of two only. It is also a fast-paced sport. However, athletes have less running than other traditional sports such as football, volleyball, and soccer. The game needs the racquet and the tennis ball. 

5/ Swimming

Swimming is the most versatile kind of sport on the list. The game can be players individually or by the team. Girls can swim for health and fitness. However, they can join competitive swimming, which contains racing with a specific kind of stroke. The sport needs some special equipment to keep eyes and hair from wetting such as googles, a swim cap, and a swimsuit. 

The Most Beneficial Sport and Fitness Activities for Adults (part 2)

3. Walking Football

For those who were keen footballers in their youth but haven’t felt able to play for a while, walking football is a perfect option when they get older. Created in 2011, this sport has really taken off since then. This gentler version of football may be more appealing to the elderly.

Walking football is specifically for those who are over 50 years old and may have believed that their footballing days were over. Its rules are similar to that of a regular five-a-side game except for the most important rule: No running! If any player is caught running by the referee, the opposite team receives a free-kick.

Walking football gives players the opportunity to play the beautiful game with a twist. Although it bans players to run, it still helps to keep their legs moving in a good cardiovascular workout. Moreover, walking football means you can exercise without having to over do it and put your health at risk.

4. Squash

Squash is an indoor racket sport giving the whole body a great workout. Players’ aim is to hit a hollow rubber ball against the four walls of the court so that the opposition cannot return the ball.

Squash players can burn an average of 500 calories if they play the sport in half an hour. Running and reaching for the ball means that all your joints will receive a good workout, helping you to reduce your risk of conditions like type 2 diabetes. As it is a two or four-player game, this racket sport is also a sociable game that you can play with your friends. If your local gym or leisure center has a court, it could be a good way to encounter new people who share common interest.

Benefits of Swimming that You Should Be in the Pool (Part 2)

The following is the second part of the benefits of swimming that make you want to be in the pool immediately.

6/ Help with Asthma

Besides the improvement of cardiovascular strength, swimming can increase the lung capacity and tighten control over-breathing.

Notably, the humid air of indoor pools may help improve asthma symptoms. However, some studies showed that the disinfectant chemicals used in the pools could make symptoms worse.

7/ Improve Symptoms of Multiple Sclerosis 

Water keeps limbs buoyant; therefore, people suffering from multiple sclerosis (MS) may benefit from the supports and gentle resistance provided by the water.

The latest study showed that most people with MS recorded a significant reduction in pain when taking part in a 20-week swimming program. They also saw improvements in MS-related fatigue and depression.

8/Make Fun

Many people tend to get bored with repetitive exercise. However, there are many methods to keep swimming interesting. You can try several strokes to master and flotation aids. Besides, you can join classes in water aerobics and polo, racing and diving.

You can also practice swimming with a partner to make funnier.

9/ Improve Sleep

As we know that the old with insomnia can improve sleep when practicing exercises regularly, including swimming. Such sport benefits those who seek better sleep.  

10/Boost Moods, Manage Stress

Endorphins will be released when you do exercise, helping improve the mood. Notably, swimming may also bolster confidence and social skills, which affect a person’s self-esteem.

A study released in 2014 showed that people who have dementia will show an improvement in the mood if they swim regularly in a 12-week period.

 As a result, swimming is a great method to reduce stress and anxiety. It can also help redirect the mind away from troubling thoughts.

The Most Beneficial Sport and Fitness Activities for Adults (part 1)

Whether you are young or old, it is important to participate in sport and fitness activities regularly. The older we get, the more important it is for us to stay active to remain fit and healthy. In this article, here is a list of the most beneficial sport and fitness activities for older people.

1. Swimming

Swimming is a fun social activity that gives the body a complete workout by increasing both muscular and cardiovascular fitness.

Thanks to the resistance that the water gives, a swimming session can help you burn a lot of calories and build up more muscle mass. Since water is about 800 times denser than air, your muscles must work much harder in the pool and your heart and lungs have to work harder to pump oxygen around the body. By this way, swimming helps to improve your cardiovascular health.

Swimming is an ideal physical activity, particularly for those suffering from arthritis. The reason is that the water can take up to 90% of your bodyweight, meanings that swimming will cause less strain on your joints than other sports like jogging. It also helps by toning up the joints’ supporting muscles.

Going for a swim can be quite enjoyable and also improve your general mood and your social life since you can meet new people who enjoy swimming as you do.

2. Cycling

Cycling is a great way to keep your body in shape at the same time reducing the risk of chronic illnesses. This activity is also a great form of transport to the shops or to work.

Riding a bike burns more calories than jogging and has less impact on your joints, particularly the knees since cycling puts less pressure on them. Cycling makes the whole body work and can help you lose weight while keeping all your joints moving in a fun, outdoor workout.

In addition to the health benefits, riding a bicycle also helps to save your money. Instead of using the petrol in your car or paying for a bus or taxi, you can ride your bike as form of transport. Fewer cars used helps the environment by reducing harmful emissions, too.

Benefits of Swimming that You Should Be in the Pool (Part 1)

Swimming is an easy and inexpensive exercise for all people, from youngsters to adults. This sport benefits both mental and physical health.

A person may choose swimming for a range of reasons. The followings are some benefits of swimming that make you want in the pool.

1/ Whole-body workout

Swimming engages almost major muscles of the body, requiring a swimmer to use their arms, legs, torso, and stomach. Therefore, swimming helps increase the heart rate without putting stress on the body, improve the strength, tone muscles, enhance fitness, and manage weight.

2/ Building cardiovascular strength

Swimming is one of the best cardiovascular exercises, involving the heart, lungs, and circulatory system. Some latest research showed that swimmers have a half of the mortality rate of inactive people. Earlier, a study released in 2016 indicated that swimming could help lower blood pressure and control blood sugar levels.

3/ Ideal for All Ages and Fitness Levels

Unlike other types of exercise, which may be challenging for beginners, swimming allows newcomers to go at their own pace.

A very young person or even an aged person can learn to swim, and most swimming pools have a special area for beginners and people who are keen on swimming slowly.

4/ A great skill to have

The benefits of learning swimming can extend beyond metal and physical fitness. In some cases, swimming is a necessary skill that may even be lifesaving.

5/ Good for people with injuries

If you are having an injury or conditions such as arthritis, you will find it challenging to do high-impact exercises. In this case, swimming is an excellent choice for you, as the water gently supports the muscles.

This exercise is suitable for many who cannot take part in high-resistance and high-impact workouts.

The Best Sports for Kids to Play (part 3)

8. Gymnastics

Gymnastics is a popular Olympic sport, which is now gaining popularity among kids quickly. Trained experts teach kids with the right skill, equipment and nurture the talent in kids.

How It will Benefit Your Kids

The first benefit of gymnastics is balance and flexibility. It helps a child to be as flexible as possible since it demands the person to be agile and nimble-footed. In terms of social benefits, it encourages a child to be strong and fearless.

9. Tennis

Famous players like Roger Federer and Rafael Nadal have put tennis on the international map and the sport has gained more and more popularity among children, too. Kids have taken a liking to the sport since it involves a competitive spirit.

How It will Benefit Your Kids

Tennis requires the player to be nimble-footed and a quick thinker. The sport encourages kids to learn proper techniques, develop arm strength and accuracy, and strategize their moves. Tennis also helps in improving cardiovascular fitness and building muscle strength.

10. Cheerleading

Cheerleading is ideal for girls who are generally not interested in sports. It can be a good way of getting them to exert energy and learn social skills.

How It will Benefit Your Kids

Cheerleading, which requires a positive and enthusiastic attitude, is perfect for nurturing teamwork. It also helps in developing agility, flexibility, and a natural sense of rhythm. The continuous movement of the body while cheerleading helps to control weight and improves balance.

11. Judo

There are more and more increasing number of schools that have started including Judo in their education plan for Physical Training activities since they realize its benefits. Judo is the sport which facilitates the all-round development of a kid when it comes to physical, emotional, and spiritual growth.

How It will Benefit Your Kids

Judo helps instill a sense of discipline, self-control, and focus. While it comprises repetitions of throws and punches, the kids also learn how to practice these with different skills.

Football Not Only A Sport, It Is Lifestyle (Part 2)

Football is one of the most popular sports in the world. Many people choose to play football to improve their health and increase their skills. The followings are some of the benefits of football.

6/ Teach coordination 

Playing football will teach players ways to coordinate between walking, running, and sprinting. The body coordination will be improved via complicated movements such as dribbling, passing, and turning, at varying rates of speed and direction. Besides, hand-eye coordination will be improved when the player kick the ball or receive a pass from someone.

7/ Promote teamwork and sharing

When playing football, we can benefit from sharing common goals such as fitness, body-shape, healthy, and balanced life with others who push us towards them. They can learn many lessons in the field and apply for the rest of their lives. The sport will help players improve the ability to work with others to reach a common goal.

8/ Increase cognitive brain function

Playing football can help players increase their skills in concentration, persistence, and self-discipline. This fast-paced game requires quick decisions on the field. Even when the tempo is slowed down, players have to look for territorial advantages, try to position themselves to receive a pass or defend an area the opponent may attack.

9/ Increase confidence, self-esteem, reduce anxiety

Building physical strength and endurance will help players build confidence both on and off the field. The confidence and self-esteem will not only impact sports performance but also that in school, career, family life, and friendships. Notably, playing football will release feel-good endorphins into the body to reduce stress and anxiety. Many studies reported that doing exercise is one of the most effective measures to treat depression and anxiety.

10/ Anyone Can Play, Anywhere

The final benefit of football is that this sport is not expensive or prohibitive. The only things you need are space and a ball.

The Best Sports for Kids to Play (part 2)

4. Running

Running is a great activity that has gained much popularity nowadays with Marathons being organized by several organizations. It is an excellent activity for children to take part in, too. With practically no cost involved, running is among the best forms of exercise that kids can get involved in.

How It will Benefit Your Kids

Running teaches your kids focus, endurance, concentration and helps to improve muscle strength and cardiovascular fitness as well. Regular running practice sessions develop lung power and build immunity in children, therefore reducing the risk of common colds and flu.

5. Walking

Walking doesn’t seem to be a sport but has been certified as one of the best physical activities for kids to be encouraged to perform. Western countries reward the children who walk their way to school since it has a lot of benefits.

How It will Benefit Your Kids

Walking with your kids helps to increase family bonding. If you do it in open spaces, it also helps to bond with the environment. Physically walking helps to strengthen legs, control weight, and balance the body.

6. Inline Skating

Although skating is a little expensive, it is getting more and more popular among kids today. There are several professionals who teach the sport in a structured manner.

How It will Benefit Your Kids

Skating helps to develop your kids’ patience and encourage the coordination of reflexes. It also increases muscle strength, develops agility, improves cardiovascular fitness and helps the body to balance.

7. Basketball

With just a ball and a hoop, playing basketball is a great way to get children to be physically active. Basketball is also a great way to engage shy kids to play with a team so the sport has a lot of benefits.

How It will Benefit Your Kids

Through defense and offense while playing basketball, kids can learn to control their bodies. Making quick passes improves thinking and reflexes while dribbling the ball encourages eye-foot coordination. Moreover, running around with the ball develops agility and improves muscle strength.

The Best Sports for Kids to Play (part 1)

Sports activities are a source of developing all-pervasive skills needed to support kids in a lifetime. Nowadays, there is an increasing need for kids to be involved in physical activity to counter the effects of technology that has permeated into their lives with some bad effects. Let’s take a look at the best sports for kids to maximize their potential and help them build a healthy lifestyle.

1. Football

Considered as the most favorite sports in the world, football is also one of the forever best sports for kids to play. Kids can be taught to play football as early as four years so the sport is fast gaining popularity all over the world with several kids training to be champions. Star footballers have also created an adrenaline rush associated with the sport.

How It Will Benefit Your Kid

Football facilitates teamwork, discipline, fairness, and has a lot of physical benefits. It promotes muscles strength, weight control, flexibility, coordination, and cardiovascular endurance. Juggling the ball also improves foot dexterity, gains balance, and improves cardiovascular sustainability.

2. Swimming

Swimming is a great sport to tackle the fear of water and heights and also a sport that will never be forgotten once learnt. It helps to develop your kid’s ability on a singular basis without having to compete with anyone.

How It will Benefit Your Kid

Swimming improves lung power by teaching kids how to breathing control when in water and improves muscle strength by practicing different styles of strokes.

3. Bicycling

All kids are interested in bicycles and love to possess one. So turn it into a sport that instils a sense of independence, freedom, and pride. With various kinds of bikes available, you can engage in many forms of bicycling activities with your kid.

How It will Benefit Your Kid

The first thing that a child learns from cycling is road safety and endurance. Socially they learn patience, discipline, and self-esteem. However, the physical benefits even outweigh the social benefits: the sport improves the coordination of reflexes, strength of the legs, controls weight, improves balance, and strengthens cardiovascular functions.