Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300 cm (10 feet) high hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor courts.

The size of the court, height of the basket, size of the basketball, and length of time that the game is played, can all vary according to the age, size and skill level of players.

Basketball is a fast moving game that involves a lot of variety, including shooting, dribbling, passing, rebounding, defense and much more.

Although official games of basketball require 10 players, you can play a game of basketball with just one other person. You can also go out and shoot baskets by yourself. If you want to play basketball competitively, you can become a member of a team and get involved in local competition. Check out your local sports centres and associations for information on how to join a team, or start your own.

Basketball is good for:

1. Your heart
Basketball can help you develop cardiovascular endurance, depending on how many times play stops. Keep moving and you'll keep your heart rate up. Building endurance can help keep your heart healthy, reducing the risk of heart disease and stroke later in life.

2. Your muscles
Long range three-point shots help develop both upper and lower body strength, as does jumping to block shots. Strong muscles help you maintain your balance and decrease your risk of falling.

3. Your bones
Jumping is a great way to develop and improve bone health. Weight-bearing exercise helps maintain your bone density over the course of your lifetime. Stronger bones are bones that are less likely to break.

4. Your brain
By developing eye-hand coordination, basketball builds spatial awareness. Your body will know where it is in space and time. Ever wonder why a cat always lands on its feet? Body awareness.

5. Your gut
Reducing it, that is. Depending on the intensity at which you play, you can burn 700 or more calories an hour. Burn fat while having fun.

6. Your social life
Have fun. Socialize. Build teamwork. Strong relationships translate into good health. Social people are less likely to suffer from depression and also tend to have a stronger immune system. Exercising in a group also tends to lead to better continued participation. Because you're not exercising alone, you have a built-in support system.

7. Your stress levels
Played alone or in groups, basketball can reduce stress. Exercise is a proven stress-reliever. Decreasing your stress will help you focus and have more energy to complete tasks.

Things to remember

• Basketball teaches you about being a good team player and can be a great social sport.

• Adults should check with their doctor before taking up basketball.

• Basketball puts a lot of stress on the body and injuries can happen, so warming up, stretching your muscles and joints, and cooling down is important.

• Make sure you have plenty of fluids on hand and rehydrate regularly.

By Ljiljana Kostic