Badminton Health Benefits – How to play and Tips & Tricks

Badminton Health Benefits

Badminton Health Benefits

Physical, mental, and social health

Most important badminton health benefits are, it boosts your physical, mental, and social health. People love this sport because it offers substantial health benefits. It is a fact that regular physical exercise in any form affects your health positively and playing badminton is just another form of regular physical exercise. Now, want to know the best part? Give this paragraph a read, and you will get an idea:

Muscles toning

We see how people work out to tone their muscles. But what if I tell you that badminton can boost your energy as well as tone your muscles because of the movements during the game. A study about badminton health benefits reveals that, doing exercise or playing sports that involve intense physical activity lowers the rate of developing diabetes by 58%. Moreover, research in kinesiology says that this racket sport prevents stress and helps in developing coordination between body parts.

Metabolic rate

We cannot ignore these badminton health benefits, that badminton has proven beneficial for improving metabolic rate, and a healthy heart. People with hypertension can play badminton to ward off this disease without medication. Here is a kicker, we associate a healthy life with physical activity; so the accumulation of any physically involved activity can improve your stamina and eliminate the risk of many health problems. That physical activity can be badminton, tennis, etc.

Badminton Court

badminton court
Badminton Court

The court is a rectangularly shaped area with a full length of nearly 44ft (13.41 m). This court is separated in half by a net. Court for singles and doubles both is the same however, the difference lies in markings. Sidelines for doubles are wider than that for singles. The same goes for the service line which is long for doubles as compared to singles.

The total width of the court is 20ft (6.1 m). Clearances on either side are required to be 2ft (0.61 meters) all along. Clearances are provided outside the boundary of 44ft (13.41 m)*20ft (6.1 m) court. The criteria for markings are different along length and width.

Singles sideline is 1.5ft (45.72 cm) inside along length. However, opposite the sideline, the service line of doubles is short, and it is located at 2.5ft (0.76 meters) inside the baseline along the width. The remaining 17ft (5.18 m) inside is further divided into half and these two halves are known as Left Service Court and Right Service Court. The length of both service courts is equal to 13ft (3.96 m).

The height of the net in the centre is 5ft and 5ft 1in (1.55 meters) at the right and left edges. Net is always 20ft (6.1 m) wide no matter what type of game is being played. There is no specified height for the roof, however, there should be enough headroom to allow a high serve without any obstruction.

Badminton Rules

Badminton is a combination of a battledore and shuttlecock. Additionally, it was a game of Greeks, Indians, and Chinese. This racket sport is most loved by people for its physical benefits as it requires quick actions and high-intensity shots. Badminton is a game of single, or double players. Furthermore, it is an amusement sport for people of any age. Badminton does not require a specific area to play as it is an indoor/outdoor game. It requires preparation regarding technique, fitness, and control. Badminton gears include a racket, a shuttlecock, and a net as a dividend. Here are a few points which would help you to understand the game:

  • This racket sport can either be of single players or between double players as teams.
  • International and national events held indoors on a proper court.
  • The player should hit the sweet spot of the shuttlecock for a better smash.
  • A player must serve to start a rally; your aim must be to prevent the opponent from attaining extra advantage.
  • The player can only score a point if he hits the shuttlecock within the opponent’s court.
  • You can only serve once. If your service goes out the opponent gets the advantage.
  • Serve must cross diagonally to the other side of the court.
  • A player not allowed to touch any part of the net with his body or racket. It is considered a fault, and the opponent gets the point.
  • A fault is also called if the serve hits the ceiling.
  • If a player deliberately distracts the opponent or breaks the laws, then the umpire deducts the player’s points.
  • The player should not let the shuttlecock hit the land, if it does the rally is over.
  • You only get 2 resting periods of 90 sec and 5 minutes after first and second game respectively
  • Overarm serves are not allowed. Serve should be underarm and below the server’s waist.

Badminton Rackets


Rackets are made of graphite, steel, or aluminium. However, it depends on the quality, mostly professional rackets are graphite made. Usually, Badminton rackets are generally lighter than a tennis racket, weighing between 70-90 grams. A study shows how wrists contribute 26.5% in increasing the velocity of rackets at impact.

Handle and grip

If we investigate the structure of the badminton racket, we notice the badminton handle and grip. The grip is the way you hold the racket. Grip or the way a player handles rackets is what changes the game. If the grip does not feel comfortable, it affects the player’s performance. Most commonly used grips used by the players are 3:

  • Towel grip has an outer covering made of absorbent cloth or cotton with an inner side fused with rubber. Mainly the choice of players with sweaty palms.
  • The overgrip is stretchy and replaceable. Often professional, or advanced players have seen utilising it.
  • The rubber grip is most typically in use. People with no sweating issues and like to renew now and then incline towards rubber grips.


The shaft can be stiff or flexible. You can benefit from a more adaptable shaft if you are a learner and have a low swing speed. Likewise, it depends upon your strength and power on how you handle a racket. Normally, an advanced or skilled player has high swing speed and a great hit, so he/ she prefers a stiff shaft racket.

Racket head

Racket head comes in oval and isometric shape. The isometric shape has a larger sweet spot that makes it more preferred by players. There are 3 types of heads:

  • Heavy head rackets have their mass more towards the frame of the head. They are popular for powerful games.
  • Even balanced rackets have their mass balanced evenly throughout the body. Generally, advised for a beginner for an all-round game.
  • Headlight rackets offer swift swings and easy control. That is why players who are still improving their vitalities prefer lightweight rackets.

Tips and Tricks

Every game has some tips and tricks that help you gain an advantage over an opponent in the field. Here are some tips for beginners to give them a head-start and boost when they enter the court.

Plan your game before starting and make necessary changes during the game. As a beginner with not much skill, you need to exploit your opponent’s weakness and use it to your advantage.

Have good compatible equipment with you that suits your play style. Good equipment gives you confidence in the court.

Learn to serve properly. Serve is one of the most important skills that you need for playing badminton. A well-directed, the high-speed serve can shatter the defence and confidence of the opponent and will give you an edge right at the start of the game.

Move around the court as per your stamina. Do not overestimate your stamina and try to move haphazardly around as you will be tired early, and this will give your opponent a great chance to win you over.

Always keep returning to the base position, central position of the court because all areas of court become easily accessible. If you stay at your old position after hitting the shot, you will be giving your opponent a huge advantage to score.

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