Sport
Sports for Adult Beginners
Solo or team, indoors or out, gentle or demanding: a practical way to match a sport to your life and find a welcoming beginners' session.
General information, not medical advice. If you have a health condition, are pregnant or notice chest pain, dizziness or unusual breathlessness, speak to a GP or health professional before you start or carry on.
In this guide
The best sport to take up as an adult is the one that fits your routine, confidence and current fitness, because that is the one you will keep doing. Most UK sports have a route in for adult beginners, from learn-to-row courses and swimming lessons to slower, walking versions of team games.
Pick a sport that fits you, not the one that impresses
Start with a few questions that narrow the field quickly:
- Solo or team? Walking netball, touch rugby or a rowing crew give you the support and social life of a team. Swimming, cycling, climbing or orienteering let you focus on your own pace.
- Indoors or outdoors? Swimming, badminton and climbing walls work in any weather. Cycling, orienteering and outdoor tennis ask you to get out in the elements, and sometimes to travel a bit.
- Time and money? Some sports need little more than trainers; others involve membership, equipment hire or boats. Fees and timetables change, so check the club's own page rather than guessing.
- Where is your fitness now? If you are new to exercise, a low-impact sport such as swimming or a walking version of a team game is a gentle start. If you have played sport before, something more demanding, like cycling, climbing or rowing, may suit you.
Remember that taking up a sport as an adult is about being active safely and consistently, not getting an athletic body. The NHS advises adults aged 19 to 64 to do at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, spread over the week, plus strengthening activities that work all the major muscle groups on at least 2 days. Almost any sport played regularly counts towards that.
Which sports to take up as an adult are easiest for a beginner?
The good news is that many governing bodies run routes designed for adults starting from scratch:
- Walking netball is a slower version of the game with no running or jumping, developed by England Netball with Age UK for people of any age or fitness level.
- Rowing: British Rowing says most clubs run Learn to Row courses for adults of all ages. No experience is needed, but you must be able to swim 50 metres in clothing.
- Orienteering: British Orienteering lists permanent courses in forests, parks and green spaces that you can complete at any time and at your own pace, and local clubs offer advice for newcomers.
- Swimming, badminton, tennis and climbing: many leisure centres, clubs and climbing walls run adult lessons, social sessions or introductory sessions for complete beginners.
Finding a club and sticking with it
In Scotland, sportscotland's community sport hubs bring local clubs together, and its website shows the hubs on a map. Across the UK, the governing body for each sport usually lists affiliated clubs, which is the surest way to find a coached, insured session. Ask whether a club offers a taster session or a beginners' night before you commit, and check current fees, kit and timetables with the club itself.
Speak to your GP first if you have not exercised for some time, or if you have a health condition, heart or joint problems, or are pregnant; stop and seek advice if you get pain, chest pain, dizziness or unusual breathlessness while playing.
Sticking with it is easier with a friend, a regular weekly slot and small goals, such as finishing a course or playing a full game. Whatever sport you end up choosing, the most important thing is to pick one, find the official club or beginner class, and keep turning up.
