Squash

If you are looking for a great way to get fit and have fun then squash (and racketball) could be the sports for you. To get started all you need is a ball, a racket, and a wall (four of them actually!).

If you're looking to improve your fitness, squash provides an intense cardiovascular and muscular workout – perfect for burning calories, and with a match lasting about 40 minutes, there's plenty of time to take on your friends or colleagues during your lunch break and get back to work or study.

The game itself is played between two individuals (singles) or two teams of two (doubles) on an indoor squash court. One player serves to start a rally, which continues until one player hits the ball out or down, or fails to hit the ball before it has bounced twice.

In playing squash stamina and suppleness is developed and leg muscles are strengthened. Squash balls travel at high speed and can be dangerous. To decrease the risk of eye injury, squash players should wear smash-resistant eye protectors.

Squash is a racket game that requires agility, coordination, and good aerobic fitness. It is one of the most physically demanding sports and requires a good level of general fitness since it can consist of long rallies and very short recovery periods. Repeated bursts of activity within the confined space of a squash court can raise body temperature and significantly increase heart rates. Most medical professionals discourage anyone over the age of 50 from taking up squash and if in doubt about its suitability seek advice from your GP.

Most clubs and centres have rackets and balls available to hire cheaply - so if you have never picked up a racket before, or your old wooden racket is gathering dust, grab a friend and get on court.