10 Sports & Activities to Take Up As An Adult

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It is never too late to take up a new sport. While it can seem like children play to be in a sports club, there are many mental and physical health benefits of joining a sports club or team as an adult aside from the apparent increase in activity levels. The friendships, camaraderie and new skills you gain can benefit all areas of your life.So regardless of the reasons why you want to take up a new sport as an adult, here are some suggestions for 10 sports & activities to take up as an adult.

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10 Sports & Activities to Take Up As An Adult


10 Sports & Activities to Take Up As An Adult



Swimming is an excellent sport to take up as an adolescent or adult. It provides excellent cardiovascular exercise, and it’s a low-impact activity, making it perfect for people recovering from injuries or having chronic pain. Swimming can also be incorporated into various enjoyable routines to help improve your fitness levels and work on specific body parts.

This is one of the best ways to get fit without putting any strain on your joints. There are many opportunities for you to get involved in swimming as an adult; and various swim clubs and classes that you can join. There are many different types of competitions that you can participate in.



Tennis is one of the most popular and easiest sports to take up as an adult. And it is one of the best activities for keeping your body in shape. It requires a minimal amount of equipment – mostly just the appropriate tennis attire, so you’re comfortable when playing, such as loose-fitting trousers and tops or sports skirts. This makes it easy to join a local court and get started. There are tons of benefits to playing tennis as an adult – aside from the apparent increase in activity levels, you will make new friends, learn new skills and improve your mental health.



Whether you’re a man or woman, football is a great way to get active. Football games are exciting and social. If you’re not the type to join in the game’s physicality, it’s still fun to cheer your team on and be part of the crowd.

There are hundreds of local football teams you can join across the country, and skill levels range from beginner to professional. And while you might have missed the boat on becoming a professional footballer as an adult, you can still learn the skills and enjoy playing the sport in different amateur leagues.



Golf is a great sport to learn if you’re an adult. It has been around for thousands of years, so it’s one of the oldest sports in the world. It can be a great way to spend time with friends and family and get some exercise.

You don’t have to be a pro golfer because golf is an individual sport. You might need to work on your game a bit before you’re ready to play – but it’s worth it! Even if you don’t play very often, you’ll still benefit from playing golf frequently.

You’ll find that golf can make you better at other parts of life, too – like patience and coordination. Golfing is also good for your mental health because it will help relieve stress.



One of the best and most accessible sports to take up is running. Running can be done indoors or outdoors, and it can be done by yourself or with a group. You don’t have to have any athletic skill whatsoever to get started with running. The only thing you need is a good pair of shoes; this will help make your experience more enjoyable.

Many benefits come from taking up running as an adult, like weight loss, increased energy levels, better sleep patterns and moods, and reduced risk of heart disease. It’s also nice that you’ll never have to worry about being too old to start running because there is no age limit for this sport.



Climbing is one of the most popular new sports to take up as an adult, and it’s perfect for those who love being outside. Climbers usually wear a harness, shoes with unique rubber soles called rock shoes, and ropes to climb up rocks or artificial walls. The goal is to reach the top of the climb, and once at the top, the climber will typically belay (secure) their partner so they can make their way up too.

In addition to getting a great workout, climbers are also developing mental toughness by monitoring their own performance. Climbing is also suitable for balance and helps people work on communication skills when they have to belay each other while climbing.


Martial Arts

Martial arts are a great way to keep fit and learn new skills. There are many different types of martial arts to choose from, with each discipline having its own set of benefits. For example, Tae Kwon Do is an excellent choice for those interested in self-defence or fitness. Judo offers an opportunity for you to learn how to use your opponents’ weight and momentum against them. And Brazilian Jiu-Jitsu can help you get into shape while also teaching you the importance of mental strength and focus.



One of the most popular sports in the world is badminton. This sport is played worldwide and is easy to learn because it only requires a racquet, shuttlecock (or birdie), and an area to play on. Like most sports, there are usually badminton clubs open for people to join. The game is fast-paced, making it perfect for those who want to get their heart rate up and burn some calories.

As an adult, you might find badminton easier than other sports because of its simplicity. However, you should still make sure you stretch before playing to avoid injury, especially if you’re a beginner!



Cycling is an excellent sport to take up. It is a sport that is easy on the joints and will let you get the exercise you need. Of course, cycling also has its risks, so make sure you are following the road rules and wearing a helmet at all times to increase your safety if you are riding in or around traffic.


Table Tennis

Table tennis is a fast-paced, competitive sport. It requires you to hone your speed and agility, and reflexes. It can also help improve your hand-eye coordination. The best part, though? You can do it anywhere! You need a table and a paddle, and you’re ready to go!


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