Why some say tennis is 'the world's healthiest sport'

With the U.S. Open again breaking all-time attendance records this year, many people are again marveling at a sport that has been around since the 11th century.

"Tennis demonstrates the power, grace, intellect, wit, balance, speed, joy, sorrow, and sheer determination of human beings," says Brian Hainline, a neurologist, president of the United States Tennis Association, and former chief medical officer of the NCAA.

And though there's no denying that tennis is riveting to watch and a lot of fun to play, engaging in the sport is also good for your mental and physical health. 

"Tennis has endured for so long because it can be played at multiple levels—from social doubles to highly competitive singles—and challenges the whole body in many ways including speed, endurance, strength, technical skills, and strategic planning," says Benjamin Levine, director of the Institute for Exercise and Environmental Medicine at the University of Texas Southwestern Medical Center. 

Unmatched physical advantages 

Playing tennis has been shown to supply a host of physical health benefits including reduced obesity and diabetes risk, improved coordination, increased energy levels, and a stronger heart. 

The frequent racquet swings also maintain and grow lean muscle mass in one's shoulders and arms; core and stabilizer muscles are improved with constant body rotation and movement; and the sprinting, posture, and prolonged engagement strengthen leg, back, and foot muscles.  

"Unlike many other sports, tennis requires multifaceted use of the musculoskeletal system to play well including with quick starting and stopping, and sudden changes in direction," says James Gladstone, a physician and system chief in the division of sports medicine at the Mount Sinai Health System in New York City. 

The activity also contributes to "stronger, thicker, and healthier bones—especially for those who start at a young age," says Babette Pluim, a physician, sports and exercise medicine consultant, and the chief medical adviser of the Royal Netherlands Lawn Tennis Association. 

She explains that this occurs as the repeated movements associated with the activity form new bone tissue and help facilitate the breakdown of old tissue. "The combination of mechanical stress, hormonal responses, increased blood flow, and enhanced nutrient absorption associated with the exercise work together to strengthen bones and improve overall skeletal health," she adds. 

Tennis also improves flexibility, balance, and range of motion, "because flexibility is necessary in tennis to reach, to stretch, to pivot, and to de-accelerate after each burst of movement," says Hainline.

The sport reduces one's risk of heart disease as well, in part, because its high-intensity movements followed by short bouts of rest, "mimic prolonged moderate-intensity exercise," says Rami Hashish, a physical therapist and body performance consultant at the National Biomechanics Institute in Los Angeles. "This means it’s great for blood flow and for strengthening the cardiac muscle."

Because of such factors, tennis lowers blood pressure, improves one's resting heart rate, and increases healthy lipid profiles to improve cholesterol levels. These are among the reasons "playing tennis on a regular basis has been shown to lower overall risk of heart disease by up to 56 percent," says Jessica Schwartz, a physical therapist and spokesperson of the American Physical Therapy Association.

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It's also a contributing factor in why tennis players live longer than participants in many other sports. Illustrating this, Danish cardiologist Peter Schnohr led the famed 25-year Copenhagen City Heart Study, which examined the connection between various sports and life expectancy. 

He says longevity improved more for tennis than for any other sport included in the research: soccer players extended their lives 4.7 years, cyclists 3.7 years, swimmers 3.4 years, and joggers 3.2 years. Incredibly, tennis players extended their lives by 9.7 years, which he attributes to the sport's cardiovascular and musculoskeletal advantages and the social support the game is known for. 

"This becomes apparent as social isolation is among the strongest predictors of reduced life expectancy," he explains. 

Mental health benefits worth rallying around

Playing tennis is also good for your mental health. 

"The sport requires constant strategic planning, quick decision making, and adaptability, which stimulate brain function and challenge cognitive abilities," says Megan Holmes, a kinesiologist and the director of the Physical Activity and Wellness Laboratory at Mississippi State University.

The repeated motions associated with playing "bathe our hippocampus with a protein called the Brain Derived Neurotrophic Factor," echoes Schwartz, which helps improve neuroplasticity and prevents cognitive decline related to aging. Hasish says it improves memory function as well. 

Research also shows tennis participants experiencing "better eye movement tracking and quicker reaction times than non-active individuals," says Pluim, adding that tennis players also outperform other athletes when it comes to reaction times and temporal processing.

Additional research further shows tennis players experiencing "significantly lower levels of stress, depression, and anxiety compared to non-players," adds Gladstone.  

How to get started 

To reap such benefits and get started with the sport, Hasish says it's essential to learn the basics, including equipment needs, rules and conduct, and techniques related to grip, strokes, footwork, and serve returns. These can be best learned, he says, "by taking lessons from a coach or by joining a local tennis club." 

He also recommends investing in a high-quality racket suitable for your skill level and getting comfortable tennis shoes that provide adequate support. 

"Wearing the right gear can enhance your performance and prevent injuries," he explains. 

When playing, Schwartz stresses the importance of listening to your body, staying hydrated, and taking breaks when needed. "Also, don't play on a wet court or during inclement weather—and be sure to build up to the number of days you play per week to avoid injury," she advises.

Leslie Echols, an avid tennis player and an associate professor at Missouri State University, adds that anyone can start playing the sport at any age, regardless of current skill or activity level. "I signed up for my first tennis lesson as a 40th birthday present to myself," she explains. "Doing so was one of the best decisions of my life and I plan to keep playing until the day I die."