Badminton

Physical fitness: Between the running, lunging, diving and ball hitting, playing badminton burns fat at approximately 450 calories per hour. This kind of cardiovascular workout can help keep you in tip top shape, especially if you’re looking for a good alternative cross-training exercise.
Develops athleticism: The fast-paced nature of the game increases your speed and improves your reflexes. Intelligence is also a factor since players must know how to deceive their opponents in every shot.
Increased muscle tone: Playing badminton builds and tones the quads, glutes, calves and hamstrings. In addition, your core muscles, arm and back muscles get a workout as well.
Psychological benefits: Because badminton promotes physical fitness, it helps to reduce stress and anxiety. Exercise increases endorphins, which are the brain’s feel-good neurotransmitters, and has also been found to improve mood and sleep.