Health Benefits of Badminton

Medically reviewed by Amy Kwan, PT

Badminton is a popular sport that can be played by all ages and fitness levels. Not only does it provide a way to stay active and burn calories, but it also serves as a great way to improve your overall health and well-being.

In fact, playing badminton consistently has been linked to a number of health benefits including improved cardiovascular fitness, enhanced cognition, and increased bone density. If you are interested in how you might benefit from playing badminton, keep reading.

Here are 10 potential benefits of playing badminton consistently.

Improves Heart Health

Because badminton can be a fast-paced activity, there is a good chance you will get your heart rate up. In doing so, this gives your cardiovascular system a good workout. Not only does it build endurance, but it also can improve blood flow.

In fact, a study published in the Journal of Sports Sciences, found that playing badminton may improve your oxygen uptake and increase the efficiency of your cardiovascular system, therefore, your heart health. It also helps you meet the recommended exercise goals each week if you play consistently.

Related: Benefits of Playing Pickleball

Boosts Cognitive Function

Research has shown that playing badminton can improve your cognitive function. In fact, a study published the Journal of Exercise Science and Fitness found that playing badminton improved executive function. People who played consistently showed improvements in their decision-making, attention, and working memory.

Meanwhile, another study found that badminton could potentially be an effective intervention to improve the executive function of adults with a mild intellectual disability. Researchers found people experienced improvements in working memory tasks when using badminton as an intervention.

Improves Bone Density

Playing badminton requires you to be able to make quick changes in direction and perform explosive jumps. You also tend to use your full body when playing. These types of movements put stress on your bones, stimulating bone growth and strengthening. As a result, this can lead to an increase in bone density and strength.

In fact, a study published in the Turkish Journal of Sport and Exercise found that badminton players have a higher bone density in their thighs, upper arms, lumbar spine, and calves compared to hockey players. This is particularly important for people who are prone to osteoporosis or other similar conditions.

Increases Good Cholesterol

You can reduce your risk of heart disease when you increase your levels of high-density lipoprotein cholesterol (HDL)—or the good cholesterol. In fact, one study found that people who played badminton on a regular basis had higher levels of HDL cholesterol.

Plus, their HDL levels were significantly higher than those who participated in other forms of aerobic exercise. This is good news for those who need to improve their cholesterol levels and want to take up a racquet sport.

Reduces the Risk of Death

Not surprisingly, badminton—like other racquet sports—has been shown to reduce the risk of death more than any other type of sport. In fact, a recent study published in the Journal of the American Medical Association (JAMA), showed that while many types of physical activity lower the risk of death for older adults, racquet sports like badminton offer a 27% lower risk of death from heart disease.

Decreases Likelihood of Chronic Illnesses

Consistent exercise is an important preventative factor for chronic diseases like diabetes. In a position statement, the American Diabetes Association indicates that 150 minutes of structured physical activity per week can prevent or delay the onset of type 2 diabetes in individuals who are at risk.

This is especially easy to accomplish by playing badminton, especially since a game typically lasts about 40 minutes to one hour. The longest badminton match on record was a whopping two hours and 41 minutes and involved a competition between Japan and Indonesia.

Reduces Stress and Anxiety

Nearly every type of exercise is a natural stress reliever and playing badminton is no exception. Not only does it allow you to unwind and blow off steam, but it also can promote the release of endorphins, which are the body's natural feel-good and stress-relieving chemicals.

What's more, the focus and concentration required to play badminton also may keep your brain occupied so that you do not have time to focus on the things that are stressing you out or worrying you. Plus, the influx of feel-good hormones may be exactly what you need to ease anxiety.

Enriches Social Connections

Regular social interaction is an important part of your overall health and well-being and playing badminton may fill that need. Because it is not a game of solo play, it encourages social connection regardless of whether you play with friends, family, or in a league. Plus, it is a game that encourages good-natured play and can promote and enhance relationships.

What's more, the badminton community is a welcoming group of people. Most badminton communities and group organizations encourage people to join and provide people a brand new group of social connections.

Improves Hand-Eye Coordination and Reaction Time

Badminton is a fast-paced game with a shuttlecock (or birdie) that travels at a high velocity. To play well, you will need good hand-eye coordination, a quick reaction time, strong concentration skills, and the ability to remain alert. Even if you do not excel in all of these areas at the beginning, they will improve over time.

Plus, badminton is not like tennis. You cannot let the shuttlecock bounce once like you do in tennis. Instead, you have to be prepared to return it immediately. For this reason, there is no extra time to think about your return shot—you simply have to react and react quickly. Consequently, this quick back and forth requires sharp reflexes and quick reaction time. Developing and fine-tuning these skills will also serve you in other areas of your life, too.

Encourages Balance, Coordination, and Agility

To play badminton, you will need balance and coordination. Not only do you need to be able to change directions quickly, but you also need to be able to stay on your feet while doing it. Even if you do not have the best balance and coordination when you start, you will build skills in this area which can be beneficial in preventing falls and improving your posture.

You also will notice improvements in agility and muscle coordination. This can translate to everyday functional activities making it easier for you to perform movements that are part of everyday life.

How to Get Started

Played by more than 300 million people worldwide, badminton is a popular sport that is easily accessible to a variety of people. If it is a sport you would like to give a try, the first step is finding a place to play such as in your yard, at a community center, or at a local park. Some communities even offer badminton groups.

You also will need a few basic pieces of equipment. These include a racquet, shuttlecocks (also known as birdies), and a net. Many sets come with a everything you need for a badminton game, but sometimes racquets can be purchased separately if you already have a net to play on.

You also should familiarize yourself with the basic rules of badminton including how to serve, how to score, and the court dimensions before playing a game. This will help things run more smoothly from the start.

A Quick Review

Badminton is an accessible form of exercise that can be played by people of all ages and fitness levels. Plus, it offers a number of health benefits. Not only can you expect improvements in your physical fitness and heart health, but you also may notice improvements in your hand-eye coordination, alertness, reaction time, and cognitive function.

If you are interested in getting started with badminton, you will need to purchase equipment and find a place to play. While many people play badminton in their own yard, there also are leagues available, too. Check your local community center to see what is available to you.

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