The health benefits of tennis

Tennis is often referred to as the sport of a lifetime. Not only because it can be played at virtually any age or ability, but because it serves up a variety of health benefits that researchers suggest may help you live longer.

There aren’t many exercises which boost your physical, mental and social wellbeing in one hit, but tennis ticks all the boxes.

One study found that the participants who were tennis players lived the longest over those who did other exercise (such as jogging, cycling and calisthenics), and lived almost a decade longer than those with a sedentary lifestyle.¹

Tennis is a low impact, high intensity workout and a great way to improve your strength and fitness.

It’s estimated that playing singles for one hour can burn around 600 calories in men and 420 calories in women.² That’s like the amount of energy burned while running or cycling.

One study showed that regular exercise, such as 3 hours a week of tennis, could help halve your risk of heart disease. ³

Regular matches may also support weight management and help reduce high blood pressure, the risk of stroke, diabetes and some cancers.

Tennis is a great sport to promote healthy ageing. It’s believed to help maintain bone density, lowering the risk of osteoporosis later in life. It also helps with balance and coordination, which may reduce the risk of falls as we age.

Tennis is a great workout for the mind. It’s a game of strategy which brings you into the present moment and helps take your mind off daily stresses. 

The release of endorphins (‘feel good’ chemicals in the body) can also help to reduce stress, improve mood and lower your perception of pain.⁴

While any exercise that gets your heart rate up is beneficial, researchers think it may be the way tennis connects people that gives it the edge over other forms of exercise.

Tennis games and clubs offer a way to meet new people, stay connected with friends or build on your existing relationships.

Whether you play singles or doubles, tennis requires you to talk to your partner or your opponent. The game gives you a common goal to focus on, meaning you don’t have to rely on making small talk.

If you’re not naturally outgoing, playing tennis might help you improve your social skills and build your confidence.

While a healthy social life looks different for everyone, evidence suggests that people who are socially connected have better health outcomes.⁵ Strong personal relationships can reduce your risk of anxiety and depression, increase your self-esteem, support your immune system and may even help lengthen your life.

Visit the Tennis Australia website to find a court near you.