Playing basketball, golf or pickleball has major benefits. Research published in Sports states that sport-related exercise is good for your body and your mind. It can help you lose weight, drink less alcohol and maintain physical ability as you age. Whether you’re a former serious athlete or you have no experience on the field, take these steps to get in shape for sports.

1. Talk With Your Doctor

No matter what sport interests you, you should head to the doctor for a physical. During your appointment, make sure your doctor feels your athletic choice is safe for you. Ask for tips to get in shape and stay safe for your chosen sport.

By knowing your overall health history, your doctor can help you make smart choices athletic choices.

2. Don’t Start With a Bang

Even future all-stars need to get in shape for sports. Push too hard too fast, and you may cause a muscle strain or sprain.

To avoid injury on the field or court:

• Dress right. Wear proper shoes and safety gear to protect your body from head to toe.
• Power up. When not on the field, add strength training to your fitness program. You’ll be stronger, improve your balance, reduce your injury risk and burn more calories.
• Tag out. If something hurts, take a break. Only return to activity when you heal fully.
• Warm up. Walk for a few minutes to get your muscles and joints warmed up and ready to perform. After finishing a game, run through the motions of your sport in slow motion for a few minutes. This cools down your body.

3. Be Consistent

You should aim for at least 150 minutes of moderate-intensity aerobic exercise every week. This raises your heart rate temporarily and provides long-term benefit to your overall health. Playing a sport is a great way to meet this goal.

To help your body adjust to a sport, you must be consistent. Otherwise, you’ll never get in shape for sports. Consistency ensures you can maintain any progress you make.

While being consistent is important, so is variety. When not playing your sport of choice, try other physical activity. By cross training, you maintain your fitness level and reduce the risk of overuse injuries.

4. Consider Your Diet

What you choose to eat can help you get in shape for sports. For maximum sports performance:

• Drink lots of water. High-intensity sports make you sweat. Keep water on hand and take a drink at least every 15 minutes. Staying hydrated helps your heart and the rest of your body.
• Eat healthily. Avoid prepackaged or fried foods. Instead, opt for a diet full of fruits, vegetables, lean meats, low-fat dairy and whole grains.
• Time your meals. The American Academy of Family Physicians recommends a meal with lots of complex carbs and little protein two to four hours before a game.