Tennis is a popular sport that’s easy to access and great for people of all ages and fitness levels. You can find courts in most city parks across the U.S., making it convenient to try out. Interest in tennis keeps rising, with over 25 million people eager to give it a shot.
Playing tennis offers both physical and mental health benefits. It’s a fantastic way to stay active, meet new people, and boost your overall well-being. Just three hours a week on the court can slash your risk of heart disease by 56%, according to the USTA. An Oxford University study also highlighted its benefits in lowering cardiovascular disease risk, ranking it highest among all sports. Additionally, tennis reduces your risk of overall mortality by 47%.
If you’re aiming to lose weight, tennis can help with that too. A half-hour game can burn between 210 and 294 calories, depending on your weight. Longer matches can double those numbers. Regular players often have lower body fat and less obesity.
Tennis is also great for your bones. The National Institute on Aging points out that weight-bearing exercises like tennis are excellent for strengthening bones and preventing osteoporosis. The American College of Sports Medicine recommends activities involving jumping, such as tennis, to help maintain bone health as you age.
Mentally, tennis can lower anxiety and depression. One study on university students showed that after taking tennis lessons for 13 weeks, they saw a decrease in these symptoms. Tennis helps you maintain muscle mass, which often decreases with age. Research shows tennis players have better musculoskeletal function than non-players, with improved upper-body strength and better knee function.
Tennis sharpens your mind by requiring focus, quick decisions, and strategic thinking. Studies indicate that regular players improve their attention, cognitive flexibility, and working memory, especially in children.
Socially, tennis can help you expand your network and improve communication skills. Strong social connections are linked to better health and longer lives. Even for individuals with autism, participating in tennis programs has shown improvements in communication and social interactions.
Balance and agility are key skills in tennis. The game’s nature enhances your body control and mobility while also promoting healthy aging through improved balance.
To start playing tennis, all you really need is a racquet, some tennis balls, supportive shoes, and a court. If you want to improve your skills, consider hiring a coach. The USTA can help you find certified professionals in your area. It’s wise to consult a healthcare provider before starting any new exercise routine to ensure it’s suitable for you.
While tennis is accessible and low-impact, injuries can occur. Protect yourself by incorporating strength training, warming up, cooling down, and taking rest days. If you’re worried about specific injuries, like those to your knees, plyometric training or sessions with a coach might help. Following these safety tips will help you enjoy everything tennis has to offer while minimizing the risk of injury.
