The benefits of playing sport are well known – from the physical to the psychological and social. But taking up a new pursuit as an adult can be daunting. Below, athletes, coaches and team leaders in football, golf, boxing and running share their advice for picking up a new sport, regardless of your age or ability.

“I think we’re all aware that sport promotes physical health, reduces stress and lifts our mood by releasing endorphins, but I also believe it’s a positive environment for improving wellbeing because of the social implications,” says Omar Beckles, footballer and chair of Professional Footballers’ Association. “Not only are you able to learn about teamwork and the disciplines that come with that, but ultimately it can create a real sense of belonging and provides a deep level of fulfilment that can’t quite be replicated in other ways. I feel like a better leader and communicator [because of playing sport], with the resilience to problem-solve under pressure.

“I’ve seen how playing football has improved my fitness levels, all-round strength, and general energy,” says Beckles, who is an ambassador for Movember’s Ahead of the Game programme, which uses sport to teach athletes, parents and coaches how to talk about mental health, recognising its benefits for building resilience and helping to overcome challenges. “This has a positive impact on my mood, which I know reduces anxiety, but also has made me feel more confident about myself and working with a team.”

“Everyone has to start somewhere,” Beckles says. “Learning isn’t always a comfortable experience, but it helps when you’re doing an activity you enjoy, so I’d say just start and don’t despise the days of small beginnings. Manage expectations by not being overly competitive, just focus on personal growth. Don’t do it alone – sport is sociable, so seek support. And a beginners’ class is always a safe bet for what should be a friendly environment.”

“The biggest benefits of taking up a new sport are not only the physical aspects, learning a new skill develops cognitive function proven to reduce onset dementia, improves coordination and muscle function,” says Peter Liggins, founder of BoxcleverLDN, former boxer and ultra athlete. “Also, it takes the individual out of their comfort zone. Our personal development should be a high priority especially as we age, because it becomes all too easy to stick to a routine.

“Boxing is regarded as one of the hardest sports, requiring the individual to be physically and mentally robust. Things may not be going your way, but a change of tactics could see you turn the fight around. Whenever I face something challenging in life, I always draw back on my competition years, the boxing ring is the scariest and loveliest place to be, stepping through those ropes and overcoming the pre-fight nerves can set you up for anything.”

“The hardest thing is always doing to something alone,” say Alfie Shep and Henry Donnelly, city leads of run club Midnight Runners, which has community groups across the world. “With Midnight Runners, you’re never alone and you’re never the only new person. We always start our runs by connecting all of the first timers together, encouraging them to talk for a few minutes.

“Running is seen as a solitary sport, but Midnight Runners is the exception to this rule. Running is a great way to stay fit, but it also helps so many people to find a sense of peace in the chaos of a city. Running weekly with a community creates a way for friendships to grow organically.”

“First and foremost, making a commitment for your own benefit is huge in so many ways, not only for your physical health but for your mental health,” say Piers Ward and Andy Proudman, head coaches of Me and My Golf. “From a physical standpoint, golf gets you moving. It’s quite high impact when it comes to all of the rotation and speed in the swing, so if you’ve never played before, you may get a few aches in your back and hips at first. From a psychological point, there are so many benefits to walking and being in beautiful surroundings. Golf is something that can be enjoyed by everyone, you don’t actually have to be any good to enjoy being in nature. You can really switch off from the pressure and stresses of everyday life on the course.”

If you’re apprehensive about stepping into a class or onto a course as a complete beginner – though that is what training is there for – practice some of the techniques at home first. “Most of the time, [challenges] comes down to mobility in golf, a good swing is based on solid basics like grip, stance and posture,” Ward and Proudman say. “These all help the hips move efficiently and as soon as you can master better hip turn, you’ll improve quite quickly. So, our advice as you get older is to invest in mobility exercise, not only will they benefit your golf, they’ll benefit all of the sports you play and your overall day to day wellbeing.

“Anything we teach can be learned in the comfort of your own home. And we have a beginner golf programme on our website so people can master the basic movements anywhere.”

“The question I’m usually asked when someone is new to exercise and boxing is, ‘Does it matter than I’ve never boxed before?’” Liggins says. “And my answer is always the same: It’s even better. The first step is reaching out and once you’ve done that, we can teach you the correct technique, whether it’s boxing or how to squat, lunge or do a push up, so you’re benefiting the most from the sport and exercise. Entering a boxing gym can be daunting for many, which is why I made it a key point for Boxclever to be as inviting as possible. Everyone checks their ego at the door.”