Tennis is the ultimate sport to lose weight, get strong, stay sharp and live longer.
Picking up tennis could be one of the best decisions you make for your health and wellbeing.
Not only is tennis a great way to lose weight, it has significant benefits for your mental health, social life and overall longevity. Tennis combines cardio, strength training and socialising to create a full body workout that is fun and rarely repetitive.
Here are 8 reasons to pick up a racket and step onto the court.
1. Meeting New Friends (Even A New Love)
Tennis clubs are a great place to make new friends and even to find a date. Tennis can be played in singles or in doubles, making it perfect to enjoy with a partner, family or friends. If you don’t know anyone who plays tennis, joining a local tennis club is a great way to meet new people and make friends. The social aspect of tennis also helps you stay consistent and motivated.
2. Makes You Sharper
Rhythmic exercise, including tennis, enables the body to release endorphins which improves your mood and overall wellbeing. Playing tennis regularly can reduce cortisol levels which helps reduce stress and anxiety. The mental focus needed for tennis allows players to enter a meditative state, allowing them to fully focus on what’s happening in the moment and temporarily reduce or even eliminate anxiety.
3. Lose Weight Whilst Not Really Trying
Research shows that competitive singles tennis can burn approximately 500-600 calories per hour, placing it in the same calorie-burning range as moderate running (around 660 calories per hour) and cycling (approximately 500-700 calories per hour).
As tennis involves mental focus on strategy and movement, many players find themselves entering a flow state of full engagement with the game, tuning out the world around them and even forgetting that they are working out.
4. Improves Heart Health
Tennis involves short bursts of sprinting, quick changes in direction and brief moments of recovery, mirroring an interval-style pattern that raises your heart rate and with consistency over time, will improve cardiovascular health. The short bursts of energy needed consistently over the game length challenges the heart and lungs to work more efficiently to improve endurance and heart health.
5. Whole Body Strength Workout
Tennis engages almost every major muscle group in the body. The swinging motion of the racket engages the arms, shoulders and upper back while the core muscles stabilise and rotate the body. At the same time, the glutes and leg muscles work to sprint across the court and allow quick direction changes. All these aspects working together result in a full-body workout that builds strength and agility.
6. Reduces Disease Risk And Supports Longevity
Regularly engaging in physical activity, such as tennis, has been linked to a lower risk of developing chronic conditions including type 2 diabetes and cardiovascular disease. The U.S. Centers for Disease Control and Prevention reports that regular exercise can reduce the risk of developing type 2 diabetes by up to 58% in high-risk adults, while the World Health Organisation states that consistent physical activity can lower the risk of cardiovascular disease by up to 30%.
Further supporting tennis’ long-term benefits, research led by Danish cardiologist Dr. Peter Schnohr found that regularly playing tennis can contribute to increased life expectancy, with up to 9.7 years being added to your life.
7. Suitable For All Ages And Skill Levels
Tennis is suitable for beginners of any age as the game can easily be adapted to your skill level. While you may start off playing against a wall, progressing to casual rallies and competitive matches, the intensity of the game increases with your skill and fitness level. This makes it a great low-pressure way to keep active, no matter how slowly or quickly you progress.
8. Vitamin D Is An Added Bonus
As most tennis courts are located outside, vitamin D and fresh air are an added bonus to your workout. Moderate sun exposure helps your body to produce Vitamin D which supports bone health, immune function and overall wellbeing. Dr. Li Wang found that people with higher vitamin D levels tended to experience fewer depressive symptoms, suggesting it may support both mood and overall wellbeing.
Whether you’re looking to get fitter, meet new people or just have fun, tennis is the best option to transform your physical and mental wellbeing.
