How just three hours of tennis a week can change and extend your life
Tennis was recently named the healthiest sport in the world by the United States Tennis Association (journeyman) during this year US Open. With benefits in the areas of physical, mental and social well-being, it’s easy to see why. For anyone looking to improve their health, incorporating just three hours of tennis a week can be a game changer.
The Healthiest Sport: Backed by Science
In today’s fast-paced world, finding exercise with significant health benefits that fits into a busy schedule is difficult, but not impossible. Tennis is notable for its ability to provide a comprehensive workout in just a few hours each week. In one 2018 study published in Mayo Clinic Proceedings, The researchers found that playing tennis was associated with an increase in life expectancy of almost a decade compared to a sedentary lifestyle. The study that followed 8500 adults for 25years, found that tennis surpassed other sports in terms of longevity benefits.
Tennis can help with more than just longevity. According to Time magazinein September. 2024playing tennis regularly improves cardiovascular health, increases bone density, increases agility and coordination, and enhances mental well-being. Tennis is very fast-paced, which helps with heart and bone health, while the dynamic movements help with flexibility and muscle tone.
Individual sports like tennis and golf are seen as lonely and isolated, but in reality, the social aspect of tennis is key to its overall happiness benefits because of the constant interaction and camaraderie. Tennis cannot be played alone unless you are practicing your serve or hitting a ball machine. Most of the time, you need people to play with and against you. of 1 -on-1AND 2 -on-2aspects can foster healthy competition, focus and accountability, or it can be an exciting way to bond with friends. Also, the release of endorphins after exercise helps with emotional regulation and mood.
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Why three hours a week?
For busy professionals or fitness enthusiasts, three hours of tennis exercise per week may be more manageable than it sounds. Whether it’s a few doubles matches on the weekend, evening group games or one-on-one practice sessions, three hours is enough to start experiencing significant health improvements. According to Dr. James O’Keefe, a cardiologist and co-author of the Mayo Clinic study, even small amounts of tennis can provide lasting benefits, such as lowering blood pressure, reducing stress and reducing the risk of cardiovascular disease.
Starting with just a few hours a week can be an achievable goal for players of all levels, with rewards that go beyond fitness.
Pickleball: A Growing Alternative
Pickleball, a sport that shares many similarities with tennis, offers another avenue for improving health and longevity. Pickleball continues to rapidly grow in popularity and is being recognized for providing many of the same benefits as tennis, including improved cardiovascular health, agility and mental acuity. Dr. O’Keefe has suggested that pickleball could potentially offer tennis-like longevity gains if included in future studies.
Pickleball has such current appeal because of its accessibility for beginners. It is a lighter alternative to tennis with similar emotional, physical and mental advantages. Whether you choose tennis or pickleball, both sports offer a fun and engaging way to strengthen your health while enjoying social benefits.
How to Get Started
Here are some practical tips for beginners and experienced players to integrate tennis into their weekly routine:
The small beginning: Aim for three hours of play per week, either through casual matches or tutorials with people at or around your level.
Mix: Combine doubles matches for social interaction, singles for cardio and practice exercises for skill improvement.
Join a club or league: Community tennis leagues are a great way to stay motivated, meet people, and make tennis a part of your lifestyle. Research a local club in your area and find out what leagues and clinics they offer that fit your schedule. The time you spend here can check several boxes at once: social time, fitness and tennis, all in one piece.
Try Pickleball: If you’ve never played tennis, start with pickleball. Many tennis facilities also offer pickleball courts, making it easy to try both sports.
For those with experience: Add more tennis to your schedule and play with people at a higher level. Lessons can add skills, but they can be expensive.
Lifetime benefits
Tennis is a lifelong sport that can be enjoyed well into later years. It doesn’t matter if you’re a seasoned athlete or just discovering the joy of the game, tennis can provide transformative health benefits with a lifetime of rewards.
