From netball to climbing and cycling — make exercise fun again by finding your perfect sports squad
BORED of lonely runs around the park? Ready to cancel your gym membership?
It might be time to take a break from flying solo and try some group action instead.
“Going to the gym doesn’t suit everyone,” says Jamie Macdonald, head of sport, health and exercise sciences at Bangor University.
“Exercising as a team can be great for motivation, commitment and building a sense of community.”
Research by Yale and Oxford universities found that exercise could actually make you happier than money, and team sports are particularly beneficial for mental health.
Here’s how to work out which workout will suit you.
Running
Believe it or not, pounding the pavements isn’t just a solitary endeavour. In the last five years running communities have seen a surge in popularity, and nearly 90% of runners say that their happiness has increased as a direct result of being part of a group.
Why it packs a punch: “Each running style has its benefits,” explains running coach Rachael Woolston, founder of Girls Run The World. “Endurance running is great for burning fat, while track, trail and sprint work use more muscle mass and build power.”
Why is it for me? “Running is for everyone – whether you love a challenge, need some head space away from work and other worries or want to lose weight,” says Rachael. “It’s accessible, cheap and helps improve cardiovascular health and build strength, plus it’s a great group activity.” Running clubs are structured so you can find your own level and discover new routes and events to push yourself.
What do I wear? Invest in a good pair of running shoes and a sports bra. For running during winter, buy a waterproof jacket.
How do I start? Search or to find a local group.
Cost: Most clubs have annual membership fees starting at £50, but is a nationwide initiative that organises free weekly 5k runs.
Netball
England’s historic victory at last year’s Commonwealth Games has made more of us don netball bibs than ever. Thankfully, pleated miniskirts are no longer mandatory.
Why it packs a punch: “It’s both cardio and strength-based, depending on what position you play,” says Joanna Adams, CEO of England Netball and part of the team behind the squad’s gold medal performance. “People who play at centre position run around more than goal shooters.” Shooting, meanwhile, requires agility and mobility.
Why is it for me? It’s perfect for getting fit and socialising. “Netball is the ultimate team sport as no one player can move across the whole court with the ball,” says Joanna. “It encourages you to work together.”
What do I wear? All you need are some comfy trainers and your gym gear. At sessions hosted by England Netball, bibs, balls and posts are provided.
How do I start? Visit to find your nearest team.
Cost: Prices vary from free to £5 a session.
Climbing
Women’s indoor climbing has gone from niche sport to worldwide sensation, led by Insta star Angy Eiter, the first woman to climb one of the toughest inclines in Spain.
Why it packs a punch: “It’s often assumed it’s only for thrill-seekers,” says Jamie, who’s also a climbing instructor. “But it can be done at low height, with low risk, and without equipment. It will give your heart a workout, and expect to use forearms, legs and core, too.”
Why is it for me? “Climbing often attracts people who shy away from team sports and the gym as it’s less pressurised, but it has a strong community, too. You learn from and help each other,” explains Jamie. “Climbing also requires visual and muscle coordination, spatial awareness and an ability to problem-solve.”
What do I wear? Gymwear, plus you’ll need to hire climbing shoes.
How do I start? Book an introductory session at your local indoor climbing wall at .
Cost: Taster sessions with an instructor cost from £15.
Cycling
Men might cycle three times more often than women, but the gap is closing. Pro cyclist Dani Christmas is making training on two wheels cool, and new research shows that it can even make you smarter.
Why it packs a punch: “Cycling is great cardio that works multiple muscle groups including the legs, glutes and core,” says cycling instructor Suki Bains. It also burns calories without overworking the joints.
Why is it for me? You can do it rain or shine. “Enjoy the outdoors with a pack of riders or opt for indoor spin classes to banging music,” says Suki.
What do I wear? For outdoor cycling invest in a helmet, bike and lights. Spin classes provide everything you need – just turn up in your gym gear.
How do I start? Beginners should check out for instructors near you. If you’re more advanced, search for local cycle clubs at , or sign up to a spin class at your local gym.
Cost: A decent bike costs at least £200. allows you to buy a bike through work before tax, so you save up to 39%. Hour-long spin classes cost from £15.
Swimming
No wonder front crawl is on the rise – research by Indiana University found that regular swimmers are biologically 20 years younger than their actual age.
Why it packs a punch: “Swimming works multiple muscle groups,” says Kayleigh Dawson, former Team GB open water swimmer. “You activate your upper body and core.” Choose fast laps for a HIIT session or slower long-distance for endurance. “This variation also means you activate different muscle fibres,” says Kayleigh. “Either way, it’s a full-body workout.”
Why is it for me? “Swimming is very sociable,” says Kayleigh. “Although you race against yourself to break personal bests, by joining a club you have teammates and coaches to support you.”
What do I wear? A swimsuit and goggles. “For outdoor swims, you may need fins, hand paddles, a kick-board and a snorkel,” says Kayleigh.
How do I start? For everything from lessons to clubs, visit .
Cost: Lessons start from £5 for group sessions to £40 for a private session. Pool entry starts at around £4.
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Football
If the closest you’ve come to a kickabout is nervously returning a wayward ball in the park, it’s time to get on a proper pitch. A whopping 80% of female football players said that playing the beautiful game made them feel more confident.***
Why it packs a punch: “It increases cardiovascular health and bone strength and also improves muscular strength,” says Alex Sparks, former semi-pro footballer and personal trainer at Fit Squad DXB. “It’s great for burning fat and building lean muscle while having fun.”
Why is it for me? If you’re keen to replace the treadmill with some fresh air, enjoy being part of a team and want to train your mind, footie could be the sport for you. “Playing football will give you cognitive benefits, including improved decision making, reflexes, judgment, reaction time and coordination,” explains Alex. “Plus, the team spirit and sense of belonging is huge.”
What do I wear? Gym clothes, a pair of football boots and some protective shin pads.
How do I start? Head to to find a team in your area.
Cost: Grab some mates and head to the local park for free, while training with a club or team starts from £5 a session.
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