According to NHS recommendations for adults aged between 19-64 to be healthy they need to do two types of exercise: muscle strengthening activity as well as cardiovascular exercise.

An example given to those seeking fitness help is "at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on two or more days week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms.)"

As we all know, there are lots of benefits to playing sport. Every type of sport that you can do does have some health benefits although some more than others. People playing basketball will burn more calories than someone playing lawn bowls. For example a competitive game of handball will burn over 700 calories if played for an hour. Meanwhile, anyone doing track and field exercises such as the high jump, long jump, triple jump, javelin or the pole vault for an hour will burn around 340 calories.

A game like netball puts immense pressure on different parts of the body. It's players have to make hard stops, short sprints and lot of energy-sucking twists and turns during a game, playing netball will increase the body's flexibility. It is therefore vital that the players be at their physical peak.

Due to netball being a fast-paced game, it will quickly boost the health and fitness levels of the player. During a game of netball you can burn at least 450 calories; you'd be burning off more than three cans of Coca-Cola which come in at 139 calories per can. Netball also increases upper body strength, especially doing chest passes, works out key arm muscles, leading to stronger and more toned muscles. Precision passing is exceptionally important in netball, getting the pass wrong could lead to an interception by the opposing team. Hand-eye co-ordination will be increased when playing the game.

After any type of exercise it is important to stretch the muscles in your body.

Four reasons why stretching needs to be done:

• Stretching allows the body to increase circulation of blood and nutrients to the muscles. This will also reduce soreness after physical exertion.

• Your range of motion will increase, this will allow a netballer to jump higher or throw farther.

• Increase flexibility, this will lower the chance of injury in a game. As a person gets older, their muscles become shorter and tighter. Stretching will prevent this from happening quite as quickly.

• Stretching can substantially reduce stress. Stress causes muscles in the body to contract, therefore becoming tense. Gentle stretches will allow the body to calm down and relax as well as increasing endorphins - improving your overall mood.