Squash - health benefits

Squash is an indoor racquet sport, played by two or four players in a four-walled court with a small, hollow rubber ball. Squash is a fast-moving and high-impact sport that provides an excellent cardiovascular workout but can place strain on the joints, especially the knees.

Although you need a partner to play squash, many squash centres and clubs offer friendly tournaments and games where you can meet and compete with other squash players.

Suitable for all ages
Squash is a game that can be played at any age. It is easy to learn and there are modified games and equipment to suit every size and skill level. Squash can be played for leisure or as a competitive sport.

Health benefits
Squash is a strenuous sport, in which a player can use a lot more energy than most other sports. Squash helps to:

• Improve cardiovascular health; a game of squash will see you running, leaping and diving for the ball
• Increase strength and fitness
• Maintain a healthy weight
• Increase flexibility and strength in the back
• Promote good coordination, agility and flexibility
• Build hand–eye coordination.

• Improved general and psychological wellbeing
• Greater self-confidence and self-esteem
• Better social skills and an opportunity to make new friends
• Improved concentration
• Stress release
• All weather activity – as it’s an indoor sport, weather conditions don’t prevent you from playing.

• Racquet – you can choose to either buy you own racket or hire one from a squash centre. Smaller (mini) racquets are available for children.
• Ball – the type of ball you use is best determined by the level you play at. The colour of the dot on the ball indicates its speed and degree of bounce.
• Clothing – squash requires a lot of movement, so light clothes like t-shirts, shorts and skirts are recommended.
• Squash court – you can hire squash courts at a squash or fitness centre for around $15–25 an hour.

• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or haven’t exercised for a long time.
• Don’t play if you have a heart condition.
• Always wear protective eyewear.
• Wear purpose-designed squash shoes or indoor court shoes to ensure appropriate grip on the floor and stability to protect your ankles.
• Do warm-ups before you begin to play.
• Ensure you have shoes with good ankle support.
• Drink plenty of water before, during and after playing.
• Do cool-down exercises after you finish your game.
• Don’t push yourself too far or too fast, especially if you are a beginner.

• Squash Australia Tel. (07) 3367 3200
• Look in the Yellow Pages for squash courts in your area
• Smartplay Tel. (03) 9674 8777
• ‘Go for your life’ Infoline Tel. 1300 739 899

• Squash can be strenuous, so if you haven’t been active for a while and your fitness level is low, have a medical check-up before you start.
• Start at a level that suits your fitness.
• To prevent serious eye injuries, all players should wear eye protection that complies with the current Australian Standard.
• Drink plenty of water before, during and after playing.

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