Starting a racquet sport
Racquet sports are games of endless swinging and running, stopping and starting. That sort of work takes a major toll on muscles, not just in the thighs and feet, but also in the shoulders and upper arms. While perfecting your form can help you avoid a raft of joint problems the real secret is mixing weight training and range-of-motion exercises, because strong muscles build a powerful cage of protection around your joints, which will keep you strong, fast and flexible through any rally.
For a beginner, badminton is a relatively low cost sport to start playing. Try and not challenge the veterans to games as they will most certainly win, and loosing does nothing for confidence and esteem; it is not much fun either. You will need non-marking shoes.
For tennis - if you are just starting to play tennis you should look for a basic, versatile racquet, an oversized, pre-strung racquet will provide the most versatility and has the largest sweet spot Size ranges between 107 square inches and 125 square inches.
Table tennis is really easy to start, equipment is very cheap and you can practice along against a wall to improve your serve before hitting the local youth club or gym to take on real competition.
Squash – not a cheap game to start out it – you need non-marking shoes, most clubs will insist on your wearing whites and you need a racquet that fits your build and style of play. Many local clubs and even municipal authorities will run taster days in squash a couple of times a year and this can be a good way to find out if it’s for you.
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