9 Health Benefits of Playing Tennis


America's favorite racquet game is the highlight of your life. Full-body exercise, tennis involves many organ systems and muscle groups.


Sure your heart will pump, your quad and hamstrings will shoot, and your competitive side will be involved — you always spend time outdoors with a friend. Here's a look at nine health (and mental) health benefits of tennis for people of all ages.

Supports Heart Health

Aerobic exercise of any kind works to strengthen your heart. Jumping to get a good swing, running down the field, and chasing running balls are some of the activities that increase your heart rate as you play tennis.


As your heart rate rises, your breathing will become deeper and faster, which will increase oxygen and blood flow throughout the body — all of which contribute to a stronger cardiovascular system.1


A 2017 study found that participation in racquet sports was associated with a 56% reduction in cardiovascular deaths (and a 47% reduction in the risk of death from any cause) .2


Aids Weight Loss

Exercising tennis not only protects your heart — it may also help you to lose weight, if that is your personal goal. In a 2012 study, researchers found that obese men and women who added aerobic exercise to their routine five days a week lost significant weight for 10 months, even when they did not make any changes to their diet.3


Depending on your weight and the intensity of your game, you can burn a few hundred calories an hour while playing tennis. Combine this exercise with a healthy diet to maintain a healthy weight.


Increase Motion Range

Wide tennis movement, such as swinging and reaching, is a great way to expand your range of motion. These stimulating, stretching steps lubricate your joints and strengthen your muscles and tendons.4 However, if you are just starting out in court, it is wise to work your way up to this point to prevent injury.


“Before your tennis game, warm-ups are essential to reduce the risk of injury and improve your performance,” says registered kineticist and active movement specialist Marian Barnick.


“Move your limbs with their normal movements (not stretching) so that the blood flows to the muscles you will be using in court; especially the shoulders, knees, and thoracic spine. Several controlled repetitions that mimic your court appearance are the best way to repair your body, ”said Barnick.


Improves Balance

A good balance is needed in tennis (at least, if you can’t always roll over if you rely on backhand). By using a racquet, you train your body to maintain its balance while striking and serving with a two-meter extension to your arm.


Reduce the Risk of Osteoporosis

Osteoporosis occurs when the formation of new bone can be accompanied by deterioration of the old bone, causing the bones to break easily. Often, this condition affects women, and the risk increases as you grow older.5


While you may think that exercise can increase the risk of a seizure, the opposite is true. According to the National Institutes of Health, many forms of exercise help prevent osteoporosis — especially weight-bearing exercise.6


In tennis, every time you lift your racquet, you work against gravity. This energy applied to your bones helps to strengthen them.


Promotes Agility

Who wouldn’t love to be faster? Good tennis shoes can help you recover from your feet.


"Tennis is not a straightforward game," Barnick said. “Players have to cover the field, which requires forward and backward, side-by-side movement patterns, and diagonals. Tennis players often change lanes, stop and start, and they accelerate and slow down. They also need to change their position in order to get lower balls as well as more volleys and services. ”


This constant change of tennis movement trains the body and brain to adapt quickly.7


Improves Traffic Control

Traffic control is awareness and the ability to stabilize one part of the body while the other part of the body moves, ”said Barnick. Tennis movements can differently support this area of ​​fitness.


“In tennis, traffic control is needed as you move your arm to swing your racquet. At the same time, your main muscles strengthen your hips so that you do not fall as you swing, ”says Barnick.


It is not just your arms and legs that will be most closely related to racquet sports. Physical rotation, standing and starting, as well as reaching and balancing tennis requirement can also stabilize your spine. "[Tennis] improves the bowel in many ways than simple back exercises or lower abdominal processes," Barnick said.8


Increase Exposure to Vitamin D

Getting enough vitamin D has been linked to a stronger immune system, improved heart health, and reduced risk of cancer.9 Still, many people are deficient in this important nutrient.


Playing tennis outdoors allows you to soak up vitamin D in direct sunlight. Some studies have shown that the body gets too much vitamin D from sunlight around noon, so consider planning your game during the day, as long as it is not too hot at the time.10


Don't forget to wear sunscreen! Too much UV radiation from the sun increases the risk of skin cancer.


Provides Social Interaction

As everyone knows, you can't play tennis alone. Writing the ball back and forth requires a partner. The benefits of playing with another person are twofold.


Your mental health will receive an increase in social interaction with your fellow athlete. Studies show that face-to-face contact reduces the risk of depression, especially in older adults.11


The social aspect of tennis with a friend can affect your physical health, too. Studies have shown limited contact with others with high blood pressure, cancer, increased risk of death from heart disease, and other health risks.12 Going to court with a friend can help you to feel more comfortable.