It is an activity suited for Canadians and everyone around the world of all ages and ability levels, both male and female. People who play regularly will improve their fitness in only a short time. Since squash is played indoors it can be enjoyed throughout the year, at any time of the year, in any weather. Squash is also very attractive for those with busy schedules because a typical match including changing, warm-up and showering, will normally take less than one and a half hours. With the widespread availability of facilities, squash is thus one of the least time-consuming activities for the fitness results that can be achieved.
Few games lead to as high a degree of cardiovascular fitness as squash for the time expended.
Only such activities as swimming, running and cross country skiing give comparable cardiovascular benefits for the typical participant. In addition more calories are expended per minute in an average squash match than in all but these same few activities. Squash also improves a person's muscular strength, endurance, and flexibility. Note that the benefits apply to all levels of play. Extracted from A Guide to Squash Development in a Public Facility, 1984.