What changes occur in your body if you play tennis regularly?

A study revealed that tennis outperforms jogging, swimming, and other exercises in extending lifespan / Featured image: Getty Images

This article contains roughly 2800 words and requires about 6 minutes to read. A brief 120-word summary of the main ideas (with a surprise at the end):

1. Tennis is known as “one of the healthiest sports in the world.”

2. Tennis can increase lifespan and improve heart health, bone strength, social skills, and mental well-being.

3. Although tennis may cause injuries and higher expenses, these drawbacks are minimal compared to its health benefits.

During last year’s US Open, the United States Tennis Association declared tennis as “the healthiest sport in the world.” Over the past decade, many studies have supported this view. One study found that tennis players live nearly 10 years longer than sedentary individuals, and it showed that tennis significantly outperforms swimming, cycling, jogging, soccer, and other sports in promoting longevity.

Enough talk — should you grab your racket and head to the tennis court? Hold on, before making that decision, it’s worth understanding what experts say about the pros and cons of playing tennis.

Positive Effects

Whether tennis truly is the healthiest sport in the world remains debatable. However, overall, “tennis is a very healthy sport,” says Joshua Wu, an orthopedic sports medicine physician at Norton Orthopedic Institute in the U.S. (possibly of Chinese descent, just guessing). “It’s a sport suitable for all ages and benefits both body and mind.”

First, tennis promotes cardiovascular health.

Research confirms that adults should engage in at least 150 minutes of moderate-intensity exercise weekly to stay healthy, and tennis helps you meet that goal. Specifically, tennis requires constant sprinting and changing directions, aerobic activities that strengthen heart function.

“Regular aerobic exercise benefits cardiovascular health; for example, tennis can lower blood pressure and improve cholesterol levels, reducing the risk of heart disease,” said Dr. Ryan Rauck, a surgeon at Ohio State University Wexner Medical Center.

Tennis not only helps protect you from heart disease but also makes your heart work more efficiently, adds Christina Brown, a personal trainer and nutrition coach in Illinois. “Playing tennis lowers resting heart rate and improves stroke volume, which benefits your heart function.”

Second, it builds strength and enhances flexibility.

As you age, tennis can help slow muscle loss and maintain a strong physique. Tennis may not directly increase muscle mass, but Brown believes it strengthens muscles, especially in the core, legs, shoulders, and upper back.

The stop-and-go movements in tennis also help develop better balance and agility. Rauck notes that tennis players have a lower risk of osteoporosis and increased bone density, particularly in the hips, spine, and arms.

“This is due to the impact, sudden stops, and multidirectional movements that place stress on bones, which is why tennis helps keep bones strong,” Brown explains.

Third, it improves social connections.

Tennis requires you to play against another person (singles) or cooperate closely with a partner against opponents (doubles), helping you make friends and integrate better socially.

In March last year, a U.S. research organization found that tennis reduces depression symptoms in college students and encourages more social engagement. Their 2023 study confirmed that participating in team sports significantly improves adult mental health. Many adults play doubles or regularly join club activities and tournaments, which helps relieve life stress.

“Tennis is a social activity that helps you engage in community events, regulate emotions, communicate actively, and participate in teamwork, especially evident in doubles,” Brown said.

In fact, tennis benefits go beyond physical and mental health; it also helps prevent and delay other aging-related issues. Studies have shown that lacking social connections increases mortality risk by 29%, and loneliness is closely linked to heart disease, stroke, and dementia (source: Office of the Surgeon General (OSG). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community. Washington (DC): US Department of Health and Human Services; 2023).

Fourth, it boosts self-confidence.

Brown believes tennis players constantly learn new skills, set new goals, and strive to achieve them. During this process, they feel stronger physically and gain recognition from others, which helps build confidence.

Tennis also greatly benefits mental health. Wu and Rauck add that the sport requires players to stay focused when facing challenges and to actively seek solutions. “Tennis enhances concentration, strategic thinking, and quick decision-making. Every shot demands rapid thinking and immediate decisions, constantly adjusting techniques and tactics between success and failure.”

Negative Effects

Despite its many benefits, tennis also carries some risks.

First, you need a certain level of fitness.

Wu advises that if your lifestyle is mostly sedentary, consult your doctor before stepping onto the tennis court. “It’s important to understand your physical condition, especially if you’re just starting a sport or recovering from an injury,” Wu said.

Second, injuries are possible.

Most injuries result from overuse or poor technique. Additionally, proper warm-up before exercise, stretching afterward, and adequate rest between sessions are crucial. Without these, injury risk greatly increases.

Wu says common upper body tennis injuries include tennis elbow and shoulder or back strains caused by frequent swinging. Sudden starts and stops can cause calf strains and ankle sprains. In cold winter, inadequate warm-up makes calf muscle injuries more likely (I’ve personally experienced this twice).

“All these injuries may take time to heal before you can safely return to the court,” Wu said.

To prevent this, Brown suggests incorporating other exercises weekly, such as strength training, yoga stretches, or brisk walking.

Wu also adds that “not playing tennis every day” is wise, allowing “your body enough time to rest and recover.”

Rauck says warming up before and stretching after exercise helps prevent injuries.

“The impact from running and jumping, especially on hard courts, can cause joint pain,” he explains. “These are things to watch for, and if problems arise, seek professional medical help.”

Third, it can be costly.

Compared to brisk walking, jogging, or other aerobic exercises, tennis is not an easy sport to pick up.

“Tennis requires access to specialized courts, which are larger and more expensive to rent than badminton or table tennis courts. It’s hard to start without professional coaching,” Brown says.

Also, tennis needs suitable partners, meaning you can’t always play solo. Joining clubs, paying membership fees, and booking courts add to expenses.

Brown notes that buying tennis rackets, high-quality tennis shoes, and court rentals significantly increase tennis-related costs compared to other sports.

However, there are ways to reduce costs, such as buying secondhand rackets (many quit tennis midway) or practicing against a wall when partners aren’t available.

Conclusion

If you find this article interesting, you might want to try picking up a tennis racket. You can expect benefits like a healthier heart, greater confidence, and improved social skills.

If you’ve read this far, you are likely a seasoned or potential tennis enthusiast. You may have noticed the photoshopped images of tennis stars in this article. The next question is: which movie posters inspired these tennis star images?

Feel free to leave your guesses in the comments — just for fun and entertainment.(Source: Tennis Home, Author: Yun Juan Yun Shu)