Aerobic Exercise ‘Can Help With Depression’

If you struggle with depression and are looking for ways to help improve your mental health, one suggestion that has probably already come up is exercising more frequently.

Physicians Weekly recently shared new research which indicates that even a small amount of aerobic exercise each week can help improve your mood and be a useful tool as part of a wider strategy for coping with depression.

Aerobic exercise is often also called cardio, and involves anything that gets your heart rate up, whether that’s running, walking or swimming. That means team sports like netball could be a great addition to your exercise regime – or a fun way to start one if you’re not currently that active.

This research specifically looked at those suffering from chronic illnesses who also had symptoms of depression. It found that patients who did some aerobic exercise two to three times a week were more likely to see a reduction in their depression symptoms than those who did no exercise.

Dr Simon Bacon, of Concordia University in Montreal, Canada and senior study author, told the news provider that “something is better than nothing”.

“This suggests that even short regular bouts of aerobic exercise may be enough to reduce depression,” he stated.

If you want to try netball as part of your fitness regime, take a look at our netball lessons in Putney to help you get started on the court.

Earlier this year, we offered some advice to help you get into good exercise habits. They included not thinking of the gym as the only place you can go to exercise, and committing to regular exercise. Going to a class twice a week regularly is more beneficial in the long term than trying to workout seven days a week and giving up after a month.

Top Inspiring Sporting Quotes for #IWD2019

It’s International Women’s Day & we are celebrating by sharing some of our favourite female quotes. We’ll kick off with the awesome Serena Williams who takes nothing for granted:

To all of you, thank you for inspiring us! ❤

Happy #IWD2019 !

1. Serena Williams

On success:


For our second post for #IWD2019, we turn to the icon that is Michelle Obama. 🙌

Michele Obama

On ambition:

We couldn’t choose our favourite female sporting quotes for #IWD2019 & NOT include the amazing Ama Agbeze talking about our favourite sport of netball ink her open letter following England Netball’s Commonwealth Games victory last year.

Ama Agbeze

On belief:

Love this from Aussie Diamonds Head Coach, Lisa Alexander. This is EXACTLY where women’s sport needs to get to! Happy #IWD201, everyone!

Lisa Alexander

On equality:


THIS is what sport is all about for us. Great quote, Katelyn Ohashi (UCLA gymnast) after trending globally on social media in January for her perfect 10 score at the 2019 on the floor at the Collegiate Challenge.

Katelyn Ohashi

On loving her sport:

Sport is nothing without passion: Feel it in Tracey Neville’s voice in this quote! #IWD2019

Tracey Neville

On opportunity:


Wise words indeed from Judy Murray on #IWD2019.

Judy Murray

On not being ashamed to have drive and dreams:

We love Andy Murray for this – writing a column in the French sports paper L’Equipe in response to the criticism his coach Amélie Mauresmo received. #IWD2019

Andy Murray

On feminism:

It doesn’t matter whether you’re male or female – it’s what you know that counts: Australian Open semi-finalist Lucas Pouille’s praise for coach Amelie Mauresmo. #IWD2019

Lucas Pouille

On Equality:

Love this by Mo’ne Davis 🙌

✅ one of two girls who played in the 2014 Little League World Series

✅ first girl to earn a win & to pitch a shutout in Little League World Series history.

✅ first Little League baseball player to appear on the cover of Sports Illustrated as a Little League player.

Mo’ne Davies

On greatness:

If you’d like some more netball inspiration in your daily life, please follow Sisters n Sport on Twitter, on Facebook and Instagram!

How Will Netball’s Ties With Rugby Boost The Sport?

There’s no denying that the netball Superleague has been a huge success this year. Many of the teams competing have emerged thanks to tie ups with existing sports clubs, mainly in rugby.

A recent article for Sky Sports suggested that this collaboration could be the key to netball’s continued success, and could even help it to draw in larger audiences and therefore grow in popularity.

Wasps, Mavericks and Leeds Rhinos are just some of the teams to have emerged in recent years as a result of rugby clubs getting involved in netball to promote the sport and put teams together that can compete at the highest levels.

At the beginning of this year, Saracens acquired a 50 per cent stake in Mavericks, with CEO Tim Hunt explaining in an interview with the news provider why they were attracted to the netball team.

“Specifically around Mavericks, the way in which their development pathways are set and the work they do in the community and the reach that they have into schools and clubs is very aligned to how we’ve had great success with Saracens,” he stated.

2019 is a big year for English netball, and the sport as a whole. But all eyes will be on the England team as they bid to take home the World Cup on home soil in July this year.

The women will be going into the competition among the favourites having taken home Commonwealth Gold last year.

With so much going on in netball this year, and the sport increasingly gaining attention in the media, it could be just the inspiration you need to sign up for Reigate netball lessons this year.

How To Improve Your Netball Skills This Year

We all know how much fun it is to play netball in Kingston and elsewhere around the UK – it’s a brilliant game that teaches you all about hand to eye coordination, being a team player, tactical thinking and a whole lot more… which is why so many people of all ilks love to head out onto the netball court again and again.

But what if you want to elevate your game this year and take it to the next level? No doubt there are countless of you out there who are perfectly happy just bouncing the ball around the court (no footwork, though!) and having fun on a social level… but if you’re keen to be the best you can be and perhaps even play professionally one day, you’ve got to focus and really work on those netball skills. Here are a few top tips that might help.


Communication is key

Never forget that netball is a team game and in order to be as successful as you can, you need to work on your communication skills. You’ve got to work with the other players on the team and keep on talking to them to boost not only your game but theirs as well.


Practice against a wall

If you’re struggling to get all your teammates together but know you need to practice, head outside and find yourself a convenient brick wall somewhere. Make a few marks on the wall and then spend some time trying to improve the accuracy of your throwing.


Time trials

Again, something you can do by yourself if you want to be able to zip around that court quicker than you do right now. Set up some markers about 20m apart and then time how long it takes you to sprint between the two. Do this regularly and watch as your personal best improves week after week.


Watch professional matches

A brilliant way to up your game is to head out to watch some professional matches so you can see how the game is played on a bigger stage. You’re sure to pick up a few new ideas and come away with lots of potential new skills to practice.


Prioritise decision-making drills

You’ve got to be able to think clearly and think quickly when on the netball court, so you can make better decisions – which will result in fewer intercepted passes and greater possession for your team.


Build your fitness

While you might be amazing at passing the ball and brilliant at shooting it into the net, if your fitness isn’t up to scratch you’ll find yourself getting left behind in the opposition’s dust. Hit the gym a bit more and build up your cardio so you can be the one dashing about, hard to catch, in your next netball match.

Want to find out more about netball in the UK? Check out this article on the Guardian website.

Media Release: Sisters n Sport partner with inspiresport for National Cup

Sisters n Sport Netball is delighted to announce an exciting new partnership with inspiresport.

inspiresport has joined with Sisters n Sport as the Official Title Sponsor of the National Cups ran by Sisters n Sport for schools.  The two organisations will be working together to provide the inspiresport Sisters n Sport National Cup to schools in England and together launch two NEW National Cups for 2019 – in Wales and Scotland. 

“Sisters n Sport Netball is delighted to be teaming up with such great organisation like inspiresport,” said Jen Fields, co-founder and co-owner of Sisters n Sport Netball.

“inspiresport share the same passion for sport as Sisters n Sport – when we looked at the tours inspiresport create for young players, it was easy to see the similarities between the two organisations. We’re looking forward to working with the inspiresport team in what is a huge year for our National Netball Cup for Schools.”

Victoria Knights (Jen’s Sister and Co-founder of Sisters n Sport) added “In 2018 over 4000 athletes took to the court to compete in the Sisters n Sport National Cup – for the inspiresport Sisters n Sport National Cups 2019/2020 – we want more and more girls to bib up with their team and take to the court.  Through launching new National competitions in Wales and Scotland we will be giving more girls this opportunity”

This is a three-year partnership and will also include the launch of U11 National Netball Festivals across England, Wales and Scotland to provide more competition for primary school children.

Steve Butchart, CEO at inspiresport said:

“We’re excited to be working with Sisters n Sport over the next 3 years to help cement our position as the leading provider of netball sports development tours. Over the last 12 months, we’ve seen a huge increase in the number of netball enquiries from school and youth teams across the country – it’s now our second biggest enquiry after football. The team at Sisters n Sport provide a perfect combination of top-class competition whilst keeping coaching fun and fresh for the new generation of netballers. Working with UK Netball Super League coaches and players, Sisters n Sport delivers on our mission to provide fantastic netball experiences for girls in the UK.”

The inspiresport Sisters n Sport National Cup 2019/2020 are open for entries – Click here to enter your school

For more information about the inspiresport Sisters n Sport National Cup 2019/2020 or to find a Sisters n Sport Netball Programme near you – visit

For information about inspiresport and to find the perfect sports tour for your school or club – visit






Children Who Play Sports ‘Have Healthier Bones’

We all know that it’s a good idea to encourage children to be active. There’s always a lot in the news about childhood obesity, but new research has revealed that there are other reasons you should consider getting your kids to attend Wandsworth netball lessons.

A study in the US recently found that children who play sports when they’re younger and through their adolescent years have stronger bones as adults than those who don’t, News4Jax reported.

The researchers also pointed out that the ability level of the children didn’t matter, it is all about participation.

Researchers followed 948 children from the ages of five to 17, and reported that those who consistently participated in sports had a better bone mass at the age of 20 than those who either didn’t do any sporting activity, or who started and then dropped out.

Abby Abelson, M.D. of Cleveland Clinic who wasn’t involved in the study, told the news provider that we build most of our bone in our younger years, but reach peak bone mass in our late 20s.

“What people do in childhood and adolescence, and early adulthood, is really building a bone bank, so we have to pay particular attention to the things that we do when we’re young,” she asserted.

This comes after another US-based study found that parents shouldn’t only rely on organised sport to make their children reach recommended activity levels each day. Times Now News revealed that the research indicated that often organised sports sessions lasting an hour typically provide around 20 to 30 minutes of moderate to vigorous exercise.

That means youngsters could be falling short on their target of an hour of moderate exercise each day if they’re not also engaging in other activities and active play.

Sisters n Sport Netball National Cup 2018/2019 – National Finalists Revealed

One Week to Go!

Regional Winners and Finalists Confirmed

When the Sisters n Sport Netball National Cup launched back in April 2018, we wanted to give netballers more opportunities to compete and for them to experience playing teams from across the country that they would not normally play against.

Across the 7 age groups 125 schools entered, with over 350 teams, which means over 4000 athletes took to the court in this years competition.   The support and enthusiasm from the girls, coaches, teachers and parents has been brilliant – and the quality of netball has been fantastic!

Below is a round up of the age groups, our Regional Champions and Qualifiers for the National Finals.


North – The Grange School, Northwich  

Midlands – Bedford Girls School  

South East – Putney High School   

South West – The Maynard School

National Final – The Grange School v Putney High School



North – Cheadle Hulme School

Midlands – Kings High, Warwick

South East – St Catherine’s School

South West – Redmaids’ High School 

National Final – Cheadle Hulme School v Redmaids’ High School


North – Cheadle Hulme School

Midlands – Solihull High    

South East – Berkhamsted School

South West – St Swithuns 

National Final – Cheadle Hulme School v Berkhamsted School


North – Wirral Grammar School for Girls  

Midlands – Bromsgrove School  

South East – Berkhamsted School 

South West – Penryn College

National Final – Wirral Grammar School for Girls v Berkhamsted School


North – The Grange School

Midlands – Solihull High    

South East – Putney High School   

South West – St Swithun’s 

National Final – Solihull High v St Swithun’s 


North – Parrenthorn

Midlands – Loughborough High School    

South East – Godolphin & Latymer

South West – Truro School

National Final – Loughborough High School v Godolphin & Latymer


North – Oldham Hulme Grammar School

Midlands – Bromsgrove School

South East – Royal Russell School

South West – Wycombe Abbey

National Final – Bromsgrove School v Royal Russell School

Check out some of the team photos below!

Thank you so much for sharing your team photos with us – keep them coming!

Entries open for Next Year – Places are filling fast and so booked early to guarantee your place




Netball ‘Now Seen As A Fast-Paced Sport’

Most people who play netball would admit that the sport has had an image problem in the past. For many people, their only experience of the game is at school, when it can be a relatively sedate affair.

However, the perception of netball has been transformed by the success of the England netball team – the Roses – and it’s now seen as a fast-paced and exciting sport, Joanna Adams, CEO of England Netball, recently told Reuters.

“Young girls now see incredible athletic, bright women playing this amazing game and it’s not a schoolgirl image any more,” Ms Adams stated.

She explained that they have been working hard to change people’s perceptions of the sport, particularly through the Superleague. She also revealed that Nike signing a multi-year deal to supply the Roses with their kit was “game changing”.

Ms Adams pointed out that netball is now the fastest growing team sport in Britain. Following the Roses’ success at the Commonwealth Games, 130,000 women either said they returned to the sport or took it up for the first time.

If you’ve been inspired and want a fun way to keep fit and get back into sport, find Reigate netball classes that you can attend each week to hone your skills.

England are set to compete for the Netball World Cup on home soil this year too, which is only likely to boost the sport’s popularity further.

In a recent interview with Sky Sports, Ama Agbeze, England netball player, said that she believes English netball needs a gold medal at the World Cup to help the sport continue to build its momentum.

2019 ‘A Big Year For English Netball’

Netball has a big year ahead of it, with a recent article for Sky Sports noting that the sport has never had a better opportunity to boost its growth and popularity.

Although the big date in England is the World Cup, which will be hosted here in July, there is plenty to look forward to before then and that can help build momentum for the sport.

This month marks the beginning of the Vitality Superleague, when many of England’s star players will be on court with their domestic teams.

Speaking to the news provider, Sara Bayman, director of netball at Loughborough Lightning, said that the rising popularity of the sport off the back of the England team’s Commonwealth Games performance has been important.

“It’s now just getting the platform where people can see it and that’s what the success of the England team is allowing and hopefully will continue to allow,” she stated.

Meanwhile, England netball player Ama Agbeze, who was among the gold-winning team, has told Sky Sports that they need to bring home gold at the forthcoming World Cup.

In an interview with the news provider she commented: “I think for netball in England, netball needs us to get a gold medal too so there’s a lot of pressure but hopefully we’ll just take it in our stride, forget about the pressure, have fun and get ourselves on the podium.”

If the performance of the England netball team, and the prospect of watching some fast-paced action in this year’s Vitality Superleague, has got you longing to get back on the court, find Elmbridge netball classes and get started with a team this year.

How To Stay On Track With Your New Year’s Fitness Goals

How many of us hit 1st January and set out a list of goals about getting fitter, healthier and more toned in the new year? But by the end of the first month of the year, how many of us are still going?

Probably fewer than we’d care to admit. So if you’re serious about getting fitter and healthier in 2019, what can you do to make sure you stay the course? An article for My Record Journal recently offered some top tips.

First up is that you don’t need to join a gym to do exercise. If you’ve tried working out at a gym before and found that it just doesn’t work for you, then look for other options. Finding Putney netball lessons could be ideal, for instance.

You also don’t need to train every day. The news provider notes that sticking to a routine is more important than hitting the gym every day. “It’s better to commit to a twice a week workout than a rigorous four times a week workout,” the article states.

When it comes to setting goals, make them small and specific. That way you won’t get disillusioned because you still have a long way to go one month in, and it will allow you to set new goals as you progress throughout the year.

An article for Joe also offered some tips on sticking to fitness goals in 2019. Among them is to find a training partner, because this can make you feel more accountable and makes you less likely to miss a session.

Training for a team sport like netball will have the same effect – you won’t want to let people down by failing to turn up to training sessions and that means you’re more likely attend each week.