Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
Trying another sport can help when it adds something useful to your week. It might offer a different movement type, an easier time slot or a fresh reason to attend. Variety is not an automatic fitness plan or protection from injury. The second activity still needs a clear job.
Choose variety by what it adds
Australia's 2026 movement guidelines recommend activity at different intensities. They include moderate-to-vigorous activity, strength work and activities that target mobility, balance and coordination.
You do not need one sport for each category. The guidelines note that one activity can count towards several recommendations. Start by listing what your current sport already provides. Then choose a second option that fills a real gap instead of copying the same session.
For example, someone whose main sport includes plenty of running may want controlled strength or mobility work. Someone who mainly lifts weights may prefer walking, swimming or social tennis as a second activity. The choice should suit your ability, interests and available time.
Variety may help you keep attending
A 2023 evidence review covered 28 studies of variety in physical activity settings. It found links with participation, motivation, interest and adherence. The authors also said more experimental studies are needed to understand how programmes should use variety.
This means variety is an option, not a guarantee. It is useful when the new activity feels interesting and remains easy to attend. It is less useful when extra travel, fees or equipment make your whole routine harder.
You can also create variety inside one sport. A tennis player might alternate singles, doubles and a skills session. Ask your coach or organiser which formats suit your experience and registration.
Different sports do not remove injury risk
Research about injury and playing several sports mostly focuses on children and teenagers. A 2020 review of six studies and 5,736 youth athletes found that single-sport specialists had a higher injury risk than sport samplers. The average participant was 14.6 years old.
That result should not be turned into a promise for adults. A new sport introduces unfamiliar movements, rules and equipment. Begin with an introductory session and ask the coach how beginners build up. If pain, disability or a health condition affects your choice, seek tailored advice from a qualified health professional.
Try another sport without leaving your club
Variety does not require dropping a sport or club that still fits. You might add a short social season, an occasional class or a second activity during the off-season.
Use KeepActive's activity listings to identify local options, then contact three nearby clubs or organisers. Ask about come-and-try training, registration, equipment, costs and beginner sessions. Match play in organised competitions may require registration, so confirm the rules before attending.
Your current club may also offer another format, mixed sessions or off-season training. Asking there first can reduce travel and keep the social connection you already have.
Plan the overlap before committing
Multiple sports can compete for the same time and energy. ABC News followed Australian Invictus competitor Taryn Barbara as she prepared for powerlifting, sitting volleyball, rowing and swimming. The Invictus story showed that her powerlifting and swimming training did not fit together naturally.
Her example is unusual, but the planning problem is familiar. Put both schedules on one calendar before paying a fee. Check travel time, equipment, competition dates and which sessions you would miss when they clash.
Start with one trial or casual session where the provider allows it. Confirm participation requirements first. A second full membership makes little sense if you can rarely attend.
Run a four-week variety test
Keep the trial simple enough to judge. Use four checks:
- Attend the new activity once each week for four weeks.
- Record the total time, travel and cost for each session.
- Note whether it adds a movement type or experience your main sport lacks.
- Check whether it disrupts the activity you already value.
Keep the new activity if it fills a useful gap and still fits your week. If the cost, travel or timetable reduces your overall attendance, choose a simpler form of variety.
