Is Badminton a Good Workout?

The sport of badminton is a great alternative to the gym if you’re seeking to shake things up a bit.

It’s a terrific way to get a good workout, improve your health, and play with friends and strangers alike.

Badminton is not just a good workout, but a complete body workout that continues to grow in popularity.

It’s a great way to get your adrenalin flowing without going through traditional exercise routines. It also allows you to have fun along the way.

Badminton is a sport that has a lot to offer, from its physical and general health advantages to the sheer joy of playing.

But what is badminton, and why is it significant?

Table of Contents

What is Badminton?


You play racket sports like badminton with rackets and a shuttlecock. The most prevalent versions of the game are “singles” (one person per side) and “doubles,” though it can also be played with bigger teams (with more than two players per side).

Playing badminton outside on a lawn or at the beach is a popular pastime for many, while the most competitive games are held in a rectangular indoor facility.

Points are scored in badminton by using the racket to hit the shuttlecock and landing it on the opponent’s side of the court.

The Physical Aspects of Badminton

This is a physically and mentally taxing activity. Most people find they are breathing quite heavily after only 30 minutes.

Both endurance and high-intensity training is possible with badminton.

Whenever you make a shot, your shoulders, arms, and wrists get stronger; when you sprint on the court, all of your leg muscles get stronger; and your thinking and reflexes get sharper.

Improved impulse control and eye-body synchronization will result from playing this sport.

Improved impulse

If you’re serious about it, the potential for learning new shots and abilities is virtually limitless.

To control the shuttle, you must master the art of racket play. There are many new techniques to learn, making this a sport that doesn’t get old and remains enjoyable to play for a long time.

The Fun Aspects of Badminton

Because it is a solitary sport, as opposed to team sports like football, it is simple to locate a partner to play with.

It is usually quite easy to locate a facility to play in but if it’s still an issue, you can have just as much fun playing it outside.

There are no restrictions on where or when you can play badminton, and the sport’s fundamentals can be learned quickly.

You’ll learn the fundamental shots and have a lot of fun right from the beginning.

The Benefits of Badminton

Full-body workout

Everyone, regardless of ability and age, can benefit from playing badminton, which has a wide range of health and fitness benefits. They include:

  • Full-body workout
  • Participation in a group activity
  • Mental health improvement
  • Cardiovascular health improvement
  • Reduced health risks
  • Increased lifespan
  • Muscle strengthening

Full-body Workout

It is possible to burn up to 450 calories per hour while playing badminton because of the vigorous movement and high intensity of the sport.

playing badminton

The hamstrings, quadriceps, calves, and core are all worked to the limit by a variety of motions.

Participating in Group Activities

Adults should engage in 30 minutes of physical activity five days a week. Some of us may be guilty of not engaging in enough physical activity because of increased commitments at home and work.

Badminton is a sport that may be enjoyed at any time of the day or night. Courts can usually be rented throughout the day, at night, and on the weekends.

While working out, you can socialize with friends and family members.

Mental Health Improvement

Endorphins and happy hormones are released when we engage in regular physical activity. When this happens, our mood and sleep are likely to improve as a result.

Badminton is a social sport since it involves interacting with other players and organizing rallies in singles and doubles matches.

This is especially useful for helping older gamers feel less isolated.

A Longer and Healthier Lifespan

Playing racket-based sports like badminton can extend your life expectancy by six years, according to a Danish study.

Longer and Healthier

Sporting activities such as football, cycling, swimming, and running all have the potential to extend life expectancy by more than three years.

Strengthening of Muscles

Our ability to move freely decreases with time as we grow older. This can be avoided if we maintain our joints’ lubrication through regular exercise and a healthy diet.

Arthritis and other joint problems are less likely as a result of this practice.


As a sport, badminton allows for a wide range of movements.

Regardless of one’s fitness or health, badminton may be enjoyed by everyone. You can modify the intensity of your workout by varying the speed at which you play.

This is to accommodate both your preferences and those of your fellow players.

Kid-friendly Sport

Increasingly, children are utilizing smartphones, iPads, and televisions to entertain themselves as they become more tech-savvy.

Getting your kids out of the house and participating in physical activity outside of school can be a challenge at times.

 staying fit and active

You can teach them about the value of staying fit and active by taking them to a badminton match.

Not only will they learn about the sport, but you will all feel inspired and have fun watching the match together.

What are the Health Benefits of Badminton?

Maintaining adequate bodily functioning necessitates a healthy heart. Bad cholesterol, which can clog your arteries, is reduced and good cholesterol is increased when you play badminton.

Because of this, people are less likely to suffer from hypertension, a heart attack, or a stroke.

Adults who play badminton are less likely to develop type 2 diabetes. For this reason, it helps to lower fasting blood sugar levels by reducing hepatic glucose synthesis.

For children and young people, it is beneficial to chase the shuttlecock and move around the court at a rapid pace to increase bone mass and density.

As a result, the risk of osteoporosis is reduced.

Badminton Risk Factors

Risk Factors

Badminton is a racquet sport in which players use a racket to hit a shuttlecock or “birdie” across a net in singles or doubles.

As part of the 1992 Summer Olympics, it was given its own governing body in the form of Badminton British Columbia (Badminton BC).

Sprains, fractures, and shoulder injuries to the lower limbs are the most prevalent.

Badminton Injury Statistics

Lower extremity injuries are the most common in badminton. Every 1,000 hours of playing badminton, a single player of any level is expected to suffer roughly five injuries.

What Can I Do to Minimize the Risk of an Accident?

Athletes are expected to put in a lot of practice and training, but how much is too much? If you train too much or in the wrong way, you may end up injuring yourself.

The “sweet spot” for your training load can be found by reading this article.

Join a Program for Building Muscle and Neuromuscular Strength

neuromuscular training

Regular participation in a balance training exercise program with a resistance training component, such as a neuromuscular training warm-up program, may reduce the risk of all lower-body injuries by 50%.

The Sports Injury Prevention Research Centre has designed a neuromuscular training warm-up program that may be used in a variety of sports.

You may significantly reduce lower body injuries by using a warm-up regimen like this one at least two times a week, according to research.

Improved Rest and Refreshment

Physical activity requires a high degree of awareness, or vigilance, to be successful. Getting enough sleep is essential for your health, your ability to accomplish your goals, and your safety.

A 70 percent increase in injury risk is associated with sleeping fewer than 8 hours a night.

Having a Physical Every Year

Pre-existing medical issues may increase the risk of injury in badminton, which is a physically demanding sport.

The risk of injury can be reduced by having an annual sport-related fitness evaluation. When and where can you go for a sports physical?

sport-related fitness evaluation

Check with your coach as they usually have great recommendations.

What are the Different Types of Badminton Strokes?

To use all of the basic strokes available in badminton, a player must be extremely skilled. The forehand or backhand can be used to execute any stroke.

Right-handed players’ forehand side is on their right side, and their backhand is on their left.

Strikes with the Forehand

In forehand play, the palm leads the stroke, whereas, in backhand play, the rear of the hand takes the fore (like hitting with the knuckles).

Forehand strokes are often played with a backhand hitting action, whereas backhand strokes are also common.

A round-the-head forehand overhead (a “forehand” that’s “backhanded”) is a common forehand stroke on the rear court, where players prefer to use their forehands rather than their backhands for the majority of their strokes to maximize their chances of success.

The Backhand Overhead Stroke


There are two key drawbacks to playing a backhand overhead. Players must first turn their backs on their opponents, obscuring their view of the court and limiting their opponents’ ability to see them.

Second, backhand overheads can’t be struck as hard as forehand overheads because the shoulder joint restricts the range of motion for a forehand overhead, but a backhand overhead can move more freely.

Players and coaches alike believe that the backhand clear is the most difficult basic stroke in badminton due to its necessity for precision to generate enough power for the shuttlecock’s flight.

Backhand smashes are also prone to weakness for this reason.

What is the Significance of Grip in Badminton?

Badminton grips can be divided into replacement and overgrips. To expand the size of the handle, larger replacement grips are often employed.

It’s common for overgrips to be utilized as the last layer (less than a millimeter thick).

Replacement grips, on the other hand, are a popular choice among many players. Towel grips can never be used as a primary grip.

Overgrips are more convenient for players who change their grips frequently because they can be removed quickly without damaging the underlying material.

Replacement grips, on the other hand, have an adhesive backing.

Replacement grips

Is It Necessary to Wear Special Badminton Shoes?

The soles of badminton shoes are typically made of rubber or a comparable non-marking material with a high degree of traction.

Strong lateral movements are essential in badminton.

Because thin soles make a good badminton shoe and reduce players’ center of gravity, it results in reduced injuries. Players should wear badminton shoes rather than general trainers or running shoes.

As a part of their training, players should also ensure that they master good lunge technique, with the knee and foot in line on all lunges.

In addition to a safety problem, precise footwork is necessary to move about the court properly.