But once we leave school and want a bit of exercise we usually go in for more individual activities like running or swimming.

For those who miss the thrills of team competition it’s possible to add a team sport to your program of exercise and really enjoy the social as well as the fitness and health benefits. It begins by choosing the team sport that suits you best.

Which team sport did you enjoy most when you were young? Chances are the adult version is available at a sporting club near you. A huge variety of team sports are played in towns and cities across Australia, at a range of levels based on age and ability, from beginner to senior.

Check the Yellow Pages and the internet to find the team sports that are played near you. Local clubs including RSL and community clubs often have a large number of teams playing a variety of sports in their sub-groups.

Consider choosing a team sport that has an active social side as well. The camaraderie shared on the field often carries over into team outings and dinners, and can even include travel to other countries for ‘friendly’ matches with overseas teams.

When you play a team sport there's always someone to encourage you and even help you to perform better. You quickly see where you need improvement and how to lift your game.

Most teams have regular training sessions, and this is when you get the opportunity to really increase your fitness. There’s always someone who’s fitter, faster and stronger to act as an incentive for you to try a bit harder.

There’s also the motivation that the fitter you are the better you’ll perform at the next event in the competition. When a burst of speed is needed to win the match, you could be one to provide it and save the day.

Keep in mind that some of us do really well under pressure and some of us don't. If you find yourself on a team that's too aggressive, the competition can become stressful and all the fun goes out of it.

Before you make your final selection of which sport to play and which team to join, be a spectator at a couple of matches and have a chat to some of the club members on the sidelines. If you enjoy their company chances are good you’ll enjoy being on their team as well.

And if you’re a bit nervous about joining a club, don’t worry. Most clubs are surprisingly receptive and friendly to new members and will do their best to help you fit in, both on and off the field.