A Tennis Ball with an EKG Line Through the Middle

6 (Surprising) Health Benefits
of Playing Tennis

We’ve all heard that hitting the court has a vast range of benefits. From stress relief to improved cardiovascular health, swinging a racquet is excellent for the mind and body.

However, some health benefits integral to playing the sport aren’t immediately obvious. From enhancing bone density to improving immunity and anti-aging, I’m sharing six of the lesser-known hidden rewards you’ll reap from regularly lacing up your tennis shoes.

Reinforces Bone Health

Playing tennis is fantastic for bone health. As a weight-bearing sport, it stimulates bone-forming cells, builds bone mass, and slows bone density loss. The multidirectional movements required in tennis also help increase balance and coordination, which can contribute to better bone health.^1,2

Additionally, tennis’s physical demands can increase bone density and strength, reducing the risk of conditions like osteoporosis. Over two dozen studies have analyzed bone health in tennis players at all levels, with most showing that tennis participation increases bone density and strength. This is most noticeable in the spine, hips, and, strikingly, the dominant arm of the tennis player.³

Enhances Brain Function

As we learn more about the human brain and the function of neuroplasticity, the body of knowledge about how tennis affects your brain grows significantly.

Studies suggest that physical activity, including tennis, can improve brain function by enhancing neural connections, developing new neurons, and improving memory, learning, social skills, and behavior.^4,5 These benefits are prevalent because exercises like tennis require ample thinking and coordination, stimulating brain activity.

Tennis players develop enhanced motion detection, speed awareness, processing, and timing abilities. They also benefit from improved sensory functions such as faster eye tracking, hearing, and touch perception. Studies have even found tennis to improve executive functioning in children.⁶

Strengthens Immunity

You probably already know that lower stress and a healthier heart benefit your immune system, but tennis can also boost your immunity via other mechanisms.

Playing outdoors means more sunshine, which helps your body create Vitamin D—a vital component for a robust immune system.^7,8,9 Additionally, When you’re out there on the court, swinging your racquet and getting your heart pumping, your body kicks into high gear and releases immune cells.¹⁰

These cells are like your own personal army, ready to fend off pesky bacteria, viruses, or other threats that come your way. Studies show that hitting the court for 20 to 30 minutes daily can significantly lower your chances of catching colds and other illnesses.¹¹ So, not only are you having a blast and staying fit, but you’re also giving your immune system a fantastic boost.

Sharpens Decision-Making

Tennis can improve real-life judgment and reasoning by enhancing quick thinking and cognitive abilities. That’s because, as a participant, you regularly face fast-paced scenarios that require quick decision-making every time you step onto the court.

The sport requires players to make split-second decisions, analyze their opponent, and process situations rapidly, which can translate into better problem-solving skills and mental resilience in daily life.¹² You’re also learning to trust your intuition and grow more confident in making decisions.

Boosts Your Mental Health

Another set of perks to playing tennis is combating stress, anxiety, and depression, which are all excellent for enhancing your mental health.¹³

First, the physical nature of the sport releases endorphins and serotonin, which reduces cortisol. As a result, regularly playing tennis can chemically alter your brain to make you happier and more resilient.

Second, tennis’s social nature allows us to form great connections with other like-minded individuals. Feeling like you are part of a community and having the opportunity to spend time with friends has a significant and positive impact on your mental health.

Third, tennis is an opportunity for mindfulness. While it might not feel like meditation or a yoga class, you are hyper-focused on a single activity, and that engages your brain and encourages you to be present in the moment whenever you hit the court.

Finally, tennis positively impacts your self-esteem. As you work towards a goal, improve aspects of your game, and consistently show up for yourself, your outlook and perception of yourself improve, which is a powerful way to improve your mental health.¹⁴

Improves Life Expectancy

Hitting the court can also affect your longevity. We’ve already discussed how great tennis is for your mind, mental health, and bone density, all things that tend to decline as we age, so it stands to reason that playing tennis would keep you healthier for longer.

One study found that recreational tennis players outlive joggers,¹⁵ while another quantified the increased life expectancy for tennis players to be 9.7 additional years compared with a sedentary control group.¹⁶ Science tells us that your brain can continue to fire and wire as you age if called upon to do so.

The same is true for muscle, heart, lung, and bone strength – the more you use, the less you lose, so make sure your pre- and post-retirement plans include a weekly visit to your local tennis club.

Wrapping Up

Overall, tennis is a fantastic sport with a wide range of benefits that go beyond just physical fitness. Improving your bone health, brainpower, immune system, decision-making skills, mental well-being, and overall longevity is a perfect compliment for those looking to lead a healthy lifestyle.

So why not give tennis a try and discover all its incredible rewards? Whether you’re a seasoned player or just starting, tennis is a fun and exciting way to stay active, healthy, and happy!

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