Competitive sports are a lot of fun, but they’re a bit involved and have a large time commitment. Now certainly, this isn’t the case with all competitive sports. Many sports can be explored solo or just between two people. Badminton or tennis are fine sports for you and your significant other to play when you’ve got some free time, as an example.
Here we’ll explore five sports that don’t require a huge time commitment, but do produce health benefits when regularly played. You can fit these in during your lunch break, on the way to work, on the way home from work, or at intervals throughout the week.
Remember, all the experts say you really need as regards exercise is about a half-hour three times a week. It’s better to get a half-hour of cardio six days a week, but as long as you do so at least three times weekly, you’ll be doing much for your personal health overall.
1. Cycling is a Sport and Can Be Combined With Your Commute
If you live within ten miles of where you work, it can be worthwhile to ride your bike to and from your job every day.
Five days a week at ten miles an hour over a twenty mile round-trip commute will get you in great shape, it’s good for the environment, and if you want to compete in competitive cycling sports over the weekend, you’ll have the physique and stamina for it.
2. Another Easy Sport is Swimming
Swimming a mile three to five days a week in the morning keeps you clean and in shape, and it’s an excellent sport if you’ve got knee issues that prevent you from running, or doing other intensive activities which impact the legs.
Also, if you’re savvy, you might be able to do this totally free. Generally, you’ll at least need a gym membership, but some cities have free public pools.
3. Surprisingly Fun and Easy: Pickleball
This is a sport a lot of people don’t consider because they don’t actually know how to play pickleball. Follow the link for the details, but essentially you can think of it as a sort of “bridge” sport between badminton, tennis, and racquetball. It combines certain elements of these sports for something that’s a lot of fun for all ages, and fairly straightforward.
You don’t even necessarily need a traditional pickleball court to play. All you really need is paddles, another person, and a ball—though it’s best to have a net, things like this can be improvised by those who develop a love for the game.
4. Near a Beach? Why Not Explore Surfing?
Surfing is fun in the sun that’s venerated the world over and is downright exhilarating. It takes a long time to get right, and there is always room for improvement. Plus, the better you get, the more potential there is for professional exploration of the sport. That said, it can be a bit expensive to get a wetsuit and aboard, and sometimes you’re not working a job where you’ve got the time.
Even so, if you’ve got a day off a week, you can get a week’s worth of exercise on that day, and feel like you’ve done something you’d try on a vacation. Depending on where you live, this could be a fine solo activity that’s itself a sport.
If you’re nowhere near a beach, snowboarding or skateboarding is also an option; the latter being the cheapest of all. Any of these board-based balancing sports ultimately exercise intensive and can be pursued at your leisure.
5. Frisbee Golf: All the Fun of Golf, Minus the Cost
Frisbee golf, disc golf, or “frolf” as the enthusiasts call it, is one of the cheapest ways to exercise in an enjoyable manner that gets you outdoors. Most cities have a frisbee golf course these days, and you can pick up a “disc” (that’s what frolfers call a frisbee) for just $10.
Keep in mind, different discs are more or less appropriate for different parts of the course. There are “putting” and “drive” discs. But you really only need one or two—getting two is smart, you’re probably going to lose your primary disc eventually.
6. Boxing
You don’t actually have to box anyone to pursue boxing as a sport. It’s best to have some sort of trainer, or join a gym, but you don’t even need that. All you need are your arms and some free space.
True, it’s fine to have gloves and a bag, and work with a community at a facility; but even if you do these things, there’s a place for shadowboxing. At any rate, you can always fit this into your schedule, it’s a great workout, and boxing can even come in handy when it comes to defensive situations.
“Boxing is my go-to workout when I know I’m short on time. The intensity it provides is bar none.” Shah Dudayev
Sports You Can Fit into Your Schedule
Jobs that make it hard to stay fit—like desk jobs, long-haul driving, or high-stress roles in finance—can take a toll on both physical and mental health. Sitting for hours, irregular schedules, and limited access to healthy food options can lead to weight gain, fatigue, and decreased focus. Incorporating small changes, such as stretching at your desk, packing healthy meals, or walking during breaks, can make a big difference. For those needing extra help, services like personal fitness coaching, meal prep delivery, and wellness apps designed for busy professionals can provide structure and support, helping you stay on track no matter your job’s demands.
Frolfing, surfing, skateboarding, snowboarding, pickleball, cycling, boxing, and swimming are all sports which are easy to pick up, challenging to master, straightforward, and generally something you can fit into your schedule. If you haven’t explored some of these, you may want to!