Last summer, tennis took the world by storm—not just as a sport, but as a cultural phenomenon. With Zendaya starring in Challengers, a film featuring intense drama and tennis action, the sport surged in popularity. Celebrities and influencers, many picking up a racquet for the first time, flooded courts with renewed enthusiasm.
Tennis-inspired fashion also became a huge trend, with iconic looks like cable-knit sweaters and pleated skirts taking center stage. By the time the 2024 US Open hit New York, tennis was more than just a game—it was a movement. And one slogan on the digital displays caught everyone’s attention:
“The world’s healthiest sport.”
But is tennis truly the healthiest sport? Let’s explore why this claim might be more than just a catchy tagline.
Why Tennis Could Be the Healthiest Sport
Tennis is unique because it blends both aerobic and anaerobic exercise. The sport’s physical demands—running, jumping, and constant repositioning—engage your heart and muscles in a way few other activities do.
Key Health Benefits of Tennis:
- Cardiovascular Benefits: Constant movement boosts heart health, improves circulation, and helps reduce the risk of heart disease.
- Muscle Strength: Explosive actions like serving and hitting backhands help build muscular strength, especially in the core and legs.
- Mental Wellness: The social aspect of the game, combined with focus and strategy, promotes cognitive health and mental clarity.
Proven Longevity Benefits
Research has shown that tennis can significantly improve life expectancy. A landmark 2018 study of over 8,500 Danish participants revealed that tennis players outlived their sedentary counterparts by an average of 9.7 years.
Here’s a breakdown of life expectancy benefits from various sports:
| Sport | Average Extra Years of Life |
|---|---|
| Tennis | 9.7 years |
| Badminton | 6.2 years |
| Soccer | 4.7 years |
| Cycling | 3.7 years |
| Swimming | 3.4 years |
| Jogging | 3.2 years |
| Weight Training | 1.5 years |
This statistic highlights how social sports like tennis—where you engage with others—can be especially beneficial. Tennis isn’t just a workout; it’s a social event that can improve mental health and reduce the risk of loneliness, which is linked to conditions like Alzheimer’s.
How Tennis Boosts Your Physical Health
Unlike sports that focus on linear movements (e.g., running), tennis requires multidirectional movement. This variety enhances:
- Agility: Rapid changes in direction strengthen coordination.
- Flexibility: Lateral movements improve overall flexibility and joint health.
- Core Strength: Powerful strokes, especially the serve, target the core muscles.
Key Stats on Tennis & Fitness
- Grip Strength: A biomarker for life expectancy. Tennis players have significantly higher grip strength than non-players, which is linked to longer life.
- Knee Strength: Tennis players show improved knee strength, reducing the risk of arthritis and other joint-related problems.
Famous Tennis Players Who Are Icons of Health
Some of the greatest tennis players in history are known not just for their skill but for their longevity in the sport, thanks to the health benefits of tennis:
- Roger Federer: With over 20 Grand Slam titles, Federer’s longevity in the sport is a testament to how tennis helps build resilience and strength.
- Serena Williams: Known for her powerful athleticism, Serena has dominated tennis while maintaining a healthy lifestyle that includes a rigorous training routine.
- Rafael Nadal: Nadal’s ability to perform at the highest level for years shows the long-term physical and mental benefits of tennis.
- Maria Sharapova: A five-time Grand Slam champion, Sharapova combined elegance and power on the court. Off the court, she has been a vocal advocate for healthy living, clean eating, and disciplined fitness—values she credits to her years of tennis training.
The Importance of Strength Training
While tennis provides incredible health benefits, it also comes with risks if the body isn’t properly conditioned. Injuries like tennis elbow or knee strain are common for those who play regularly without strength training.
Why Strength Training Matters:
- Injury Prevention: Strengthening muscles and joints reduces the risk of common injuries.
- Performance Boost: It improves speed, endurance, and power on the court.
- Longevity: Conditioning your body for the physical stresses of tennis helps you continue playing for years.
Conclusion: Why Tennis is the Healthiest Sport
Tennis is more than just a sport—it’s a lifestyle that combines physical fitness, mental stimulation, and social interaction. Whether you’re playing casually or competitively, tennis offers:
- Cardiovascular benefits
- Muscular strength development
- Mental health improvements
- Social interaction that reduces loneliness
As the sport’s popularity continues to soar, from the rise of padel to the ongoing fame of tennis, it’s clear that tennis isn’t just for athletes—it’s a way to invest in your health and longevity.
Want to Get Started?
- Find Your Local Tennis Court: Tennis is accessible at many community centers, parks, and clubs. Look for nearby facilities using USTA’s Tennis Locator.
- Shop Tennis Gear: Explore top tennis brands for your gear, like Wilson and Babolat, to get started on your own tennis journey.
Tennis, after all, is one of the best ways to get healthier, stay active, and have fun all at once!