Badminton is a fantastic full-body workout

The rapid movements, jumps, smashes and crunches while playing badminton will help build up your muscles to make them leaner, stronger and fitter in no time. It tones the legs, calves, glutes and quads, as well as the core, back and arms.

Playing badminton regularly can help strengthen the heart muscle and limit the risk of blood vessels clogging, reducing your risk of CHD. It also counts as a moderate-intensity activity, so it's a great way to get some of your recommended minimum 150 minutes a week.

Endurance is a key factor in badminton and the more stamina you have, the better you more you are to constantly retrieve shots without tiring out. Skip for at least 10 minutes a day.