The Link Between Racquet Sports and Longevity

Physical activity is essential not only for maintaining fitness but also for supporting cardiovascular, cognitive, and respiratory health. While activities like swimming, running, and walking are frequently praised for their health benefits, a major 25-year study has revealed that racquet sports, specifically tennis and badminton, provide the most significant boost to life expectancy.


The Copenhagen City Heart Study, published in the Mayo Clinic Proceedings, monitored 8,577 individuals over a quarter of a century. The findings were striking: compared to sedentary individuals, those who engaged in racquet sports gained significantly more years in life expectancy.


Comparing the Impact of Different Sports

The data showed a clear hierarchy in how different activities contribute to longevity:

  • Tennis: Added an average of 9.7 years.
  • Badminton: Added 6.2 years.
  • Cycling: Added 3.7 years.
  • Swimming: Added 3.4 years.
  • Running: Added 3.2 years.

Supporting these findings, a separate study involving over 80,000 participants over nine years, published in the British Journal of Sports Medicine, concluded that regular racquet sports players experienced a 47% lower risk of all-cause mortality compared to inactive individuals, outperforming other popular sports like swimming.


Why Tennis Stands Out as a Superior Workout

Experts suggest several factors make tennis an ideal exercise for long-term health. Firstly, it functions naturally as a form of High-Intensity Interval Training (HIIT), characterized by short, intense bursts of movement followed by brief recovery periods. This keeps the heart rate high, which improves oxygen intake and enhances cardiovascular strength.


Additionally, tennis is a weight-bearing activity. This is crucial for skeletal health, as the healthy stress placed on bones and joints helps maintain bone density, reducing the risk of osteoporosis and fractures in later life.


Unlike steady-state activities like cycling or running, tennis involves movement in multiple directions. This versatility strengthens stabilizer muscles in the hips, knees, and ankles, which is instrumental in improving balance and reducing the risk of falls as people age.