The Health Perks of Playing Tennis Regularly

Tennis isn't just a game it's a full-body workout, a social outlet, and a powerful tool for aging well. Whether you're playing singles at your local club or rallying with a friend in the park, tennis offers a wide range of health benefits that go beyond cardio and calories. And the best part? It's a sport you can enjoy at almost any age.

Here are five science-backed health benefits of playing tennis regularly and why it might be time to grab your racquet.

1. You May Live Longer

Tennis could help you add years to your life. A large-scale observational study found that people who played tennis regularly lived up to 9.7 years longer than those who were sedentary. That’s more than other activities like jogging, cycling, or swimming.

Why the longevity boost? Experts believe the social nature of tennis plays a big role. Social connection is a known protective factor against chronic disease and premature death. According to research published in PLOS Medicine, social isolation can increase the risk of death by as much as 29%.

Tennis naturally promotes regular interaction, camaraderie, and teamwork factors that can support emotional well-being and long-term health.

2. Better Musculoskeletal Function

Strong muscles and bones are essential for balance, mobility, and injury prevention especially as we age. Tennis combines weight-bearing movement with dynamic balance and coordination, all of which are excellent for maintaining musculoskeletal health.

One study published in BMJ Open Sport & Exercise Medicine found that adults who regularly played tennis had stronger upper and lower body function and better handgrip strength compared to those who were active but didn’t play tennis. This suggests that tennis may help protect against osteoporosis, falls, and fractures, particularly in older adults.

3. Improved Mental Health

Tennis is not just good for your body it’s also great for your mind. A 2023 study found that college students who played tennis reported fewer symptoms of depression and greater feelings of social connection.

Experts say it's a combination of factors physical movement, routine, community, and even the calming rhythm of the ball hitting the racquet. That repetitive, predictable sound may offer a form of sensory grounding that eases anxiety.

As we age, staying active and socially engaged becomes even more important for mental health. According to the National Institute on Aging, loneliness and isolation have been linked to a 50% increased risk of dementia.

4. Supports Heart Health

Tennis is an aerobic activity that challenges both your cardiovascular endurance and explosive power. From long rallies to quick sprints across the court, this sport pushes your heart and lungs in all the right ways.

Research shows that people who play tennis have lower blood pressure, a reduced risk of type 2 diabetes, and improved vascular function. One 2022 study found that postmenopausal women who played tennis were less likely to experience endothelial dysfunction, a key factor in heart attacks and strokes.

Even short weekly sessions can make a difference. Just 1–2 hours of moderate to vigorous activity per week has been shown to lower heart disease risk significantly.

5. Boosts Cognitive Function and Memory

If you're looking to stay mentally sharp, tennis might give your brain a boost. The game requires quick decision-making, spatial awareness, and the ability to strategize in real-time.

Compared to swimming, cycling, or lifting weights, tennis stands out for its cognitive complexity. A 2022 study found that children who played tennis regularly scored higher on tests of working memory and cognitive flexibility. And those benefits appear to carry into adulthood.

According to experts, the multitasking required in tennis tracking the ball, positioning your body, and reacting to your opponent can help strengthen executive function, which supports both professional and personal life as we age.

Getting Started Safely

While tennis is generally safe, it’s important to warm up properly and start slow, especially if you’re new to the sport. The quick stops, starts, and twisting motions can increase injury risk if you’re not conditioned.

Tips for a safe start:

• Choose a racquet appropriate for your age and skill level.

• Warm up with light cardio and dynamic stretching.

• Cool down afterward and stretch thoroughly.

• Find a partner who matches your ability level to reduce overexertion.

Tennis offers a unique combination of movement, strategy, and social engagement all of which support lifelong health. It’s never too late to get into the game, and the benefits go far beyond the court.

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