Pickleball is the current sports rage, not only in Malaysia, but all over the world.

A cross between tennis, ­badminton and ping pong, the game was invented in 1965 in a backyard by three dads from Bainbridge Island, Washington, United States, after they returned home from a golf game and found their families sitting around with nothing to do.

Their original purpose was to provide a game that the whole family could play ­together, but 60 years later, pickleball has now morphed into the fastest-growing sport in the US.

I’ve yet to try the game so I can’t comment much except that it looks like a lot of fun.

My octogenarian former student tried playing – coaxed by her grandsons – and was raving about it, although she only lasted 15 minutes on court.

To have some fun in any team sport, just revisit some of the games you used to play as a child.

You don’t have to be good, but it’ll surely elicit a giggle or two – and perhaps, you might experience a bit of (good) soreness the next day.

Not only do they test your agility, coordination and balance, but these sports can also boost your physical and mental health while increasing your social interactions.

Here are a few team sports and games you can consider playing once a month to spice up your fitness routine.

Playing basketball involves constant movement – running, jumping and quick direction changes – making it an excellent aerobic exercise.

It also develops speed, agility and endurance, enhancing your physical fitness.

Plus it helps develop essential motor skills and hand-eye coordination.

So, find a basketball court and a ball with air in it.

First, try a few ball drills, alternating hands each time, then pass the ball to your teammates and shoot hoops.

As newbies, limit your play to half a court so that you don’t run out of gas too quickly.

Due to the fast-paced nature of the sport, playing Ultimate Frisbee can help your cardiovascular fitness in a big way.

Many of us have thrown a Frisbee before, although wind aside, it may not have gone in the direction we wanted!

Ultimate Frisbee is a fast-paced, non-contact team sport that combines elements of soccer and basketball.

The objective is simple: pass and catch the disc down the field to score points in the opposing team’s end zone while avoiding turnovers.

Players cannot run while holding the disc and they must establish a pivot foot before passing it on to teammates.

It’s not always easy to throw the disc in the right direction (hence you’ll end up laughing), but it must be caught before it hits the ground and possession changes to the other team.

To play casually, you don’t need a large field, just find an open space in the nearest neighbourhood park.

Bet you’ve never heard of this version of football before, but it’s a low-impact variation of the “beautiful game” that doesn’t strain your joints, making it ideal for older people.

It’s a variation of the real thing, with no running allowed.

If you run, the whistle blows and the opposite team gets the ball.

There are absolutely no tackles and the ball needs to be kept below head height.

And instead of throw-ins when the ball goes out of play, you have kick-ins.

The ball is smaller and less bouncy than the standard football.

Depending on the speed of your walk, you can still get a good workout.

Additionally, by kicking and passing the ball during the game, you maintain your ability to produce power, which tends to decrease as we age.

This is my favourite childhood game!

There are many versions of hopscotch, but in the classic game, you draw a grid of nine squares and a half circle with a chalk.

You throw a marker on the first square and jump over it until you reach the end, then turn around and do the same thing.

However, on the return journey, you have to pick up the marker without falling over.

If you do, then it’s your opponent’s turn.

The 10th spot, i.e. half circle, is often considered a free space or a rest point.

You can usually set both feet down and turn around without worrying about stepping out of bounds.

Aiming the marker to land on the correct square, jumping on all the right squares using a single foot or double feet, picking up the marker, etc all work on balance and coordination.

Pickleball was designed to be played by people of all ages, and has been spreading fast in Malaysia.

If you’re around my old age and studied in a Malaysian primary school, you’d surely remember playing “catching” in school.

Similarly, in “fire and ice”, you have to try dodging the catcher (ice),

But if he or she touches you, you have to “freeze” in the exact position you’re in at the time, which could mean standing on one foot or another awkward position.

You can only start moving again once someone else (fire) taps you to “melt”.

This fun game can go on and on, especially in a vast area and if you’re a good runner.

The game ends when the catcher has “frozen” everyone.

As adults, we might find the game tiring, although it provides a good cardiovascular (and perhaps balancing) workout.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.