Health Benefits of Playing Tennis

As one of the more popular racquet sports, tennis is an accessible, low-impact option for people of any age and fitness level. It’s easy to find an appropriate court at almost any city park in the United States.

Interest in tennis continues to grow each year. Recent research shows that more than 25 million people are very interested in trying it.¹ Playing tennis has many physical and mental health health benefits. It’s also a sport that helps build social connections, another important aspect of overall well-being.²

Here’s everything you need to know about the benefits of tennis, as well as how to get started and tips for staying safe on the court.

Protects Heart Health

According to the United States Tennis Association (USTA), playing tennis just three hours per week could reduce your risk of heart disease by 56%.³

Researchers in an Oxford University study found that tennis also offers a unique advantage in reducing the risk of dying from cardiovascular disease (CVD). In fact, it ranked first among all sports in the study. Playing tennis also reduces the risk of all-cause mortality by 47%.⁴⁵

Oja P, Kelly P, Pedisic Z, et al. Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80,306 British adults. Br J Sports Med. 2017;51(10):812-817. doi:10.1136/bjsports-2016-096822

Supports Weight Management

If weight loss is a personal goal of yours, you can expect to burn anywhere from 210-294 calories in just 30 minutes of playing tennis, depending on your weight. A tennis game can last one hour or longer, so you may burn 420-588 calories with a single game.⁶

Researchers have also noted that people who play tennis consistently have a lower body fat percentage and lower obesity rates.⁷

Decreases Risk of Osteoporosis

According to the National Institute on Aging (NIA), one of the best ways to promote bone strength and decrease the risk of osteoporosis (a condition in which bones become weak and brittle) is to choose a weight-bearing exercise like tennis. This activity strengthens and helps build bones.⁸

The American College of Sports Medicine (ACSM) suggests including activities that involve jumping (like tennis) into your exercise routine 3-5 times per week to preserve bone health as you age.⁹ Older evidence suggests that playing tennis in the teenage years can prevent osteoporosis and decrease the risk of hip fractures later in life.¹⁰

Promotes Overall Well-Being

Playing tennis regularly can have a positive effect on your overall well-being, reducing the likelihood that you experience anxiety or depression.

One study of young, healthy university students found that participating in 90-minute basic tennis skills lessons for 13 weeks improved tennis skills and well-being markers. The study participants experienced significant decreases depression and anxiety symptoms.¹¹

Improves Musculoskeletal Health

It is not uncommon to lose as much as 30-50% of your muscle mass between the ages of 40 and 80, especially if you are inactive.¹² However, researchers have found that tennis can help decrease some of that muscle loss while also improving musculoskeletal health.

One cross-sectional study demonstrated that tennis players have significantly greater upper-body musculoskeletal function than non-tennis players. They also have better lower extremity function, including knee extension strength. Even their hand grip scores are significantly higher.¹³

Develops Strategic Thinking and Problem Solving Skills

Playing tennis requires focus and quick decision-making strategies to be successful. You have to be able to process a lot of information in a short amount of time to decipher where to hit your shots, which swing to use, and so on. Because of these factors, tennis helps people hone their strategic thinking and problem-solving skills.²

One team of researchers noted that people who regularly played tennis improved their attention scores.¹⁴ Meanwhile, another study found that tennis can have a positive effect on cognitive flexibility and working memory, particularly in children.¹⁵

Builds Social Capital

Research shows that people with large, diverse social connections tend to have better physical health, improved mental health, and longer lifespans than those with fewer relationships. Having strong social ties can also be a protective factor when going through a tough time in life.¹⁶¹⁷

Playing tennis can help you build social capital, improve your social skills, and enhance your communication skills. One study found that people with autism spectrum disorder who participated in a pilot tennis program showed improvements in communication and social interactions as well as improvements in their tennis skills.¹⁸

Improves Agility and Balance

Balance and agility are critical to playing tennis. The very nature of the game requires that you have good balance and control over your body’s center of mass and the necessary mobility to cover the court and extend and reach the ball.

Balance is one of the most important aspects of healthy aging. If you play consistently, these skills can naturally improve.¹⁹²⁰

How To Get Started

If you want to get started playing tennis, it’s a relatively simple game to pick up and one that can be played at any age or fitness level. Here are some tips for getting started:²¹

• Choose a racquet: Choose a racquet with a comfortable grip that’s not too heavy for you. Selecting a racquet with a wide grip will cause you to squeeze tightly and tire out your forearms more quickly.
• Gather your supplies: You will need a few tennis balls and a comfortable and supportive pair of tennis shoes with white soles. (Black soles mark up a tennis court and can potentially leave permanent marks).
• Borrow first: If you’re unsure if tennis is right for you and you don’t want to invest in a racquet upfront, ask a friend if they have a racquet you can use or look for one at a thrift shop or secondhand sporting goods store.
• Practice off the court: You also don’t need a court right away to practice your swing. Use a wall in your neighborhood without windows, and practice hitting the ball against the wall. This will allow you to practice your swing before hitting the court.
• Find a court: Many local parks or high schools have outdoor public courts, but you can also look for a recreation center or tennis club. Some facilities even have indoor tennis courts that can be reserved. The key is to find a location that welcomes beginners.

If you’re serious about perfecting your game, consider hiring a tennis professional or coach to work with you on your swing, form, and strategy. They also can help you understand the rules and scoring of the game.

You can use the USTA coach finder search option. Enter your zip code and explore the options. Most people in their database are certified coaches and Safe Play Approved. Safe Play is a UTSA tennis safety program that ensures proper conduct and a commitment to safety protocols.²²

If you cannot find a coach through UTSA, check local clubs for someone who provides lessons or ask an experienced friend for some pointers.

Safety Tips

It’s important to talk to a healthcare provider before trying new exercise routine or taking up a new sport—even one as low impact as tennis—especially if you have any underlying medical conditions. Once you get the all-clear, you’re set to start playing the game. However, there are still a few safety tips to keep in mind.

Although tennis is an accessible sport regardless of your age or fitness level, injuries are possible. For example, you could injure your knee, sprain an ankle, or develop an overuse injury if you practice or play too often. To prevent injuries like these, include some resistance training in your exercise routine to build strength and stability, make sure to warm up and cool down before playing, and incorporate rest days into your routine.²³

If you’re particularly concerned about a knee injury or you have a former ACL injury that bothers you, you may want to consider doing some plyometric training as well. These exercises can improve your control and help prevent injury. Another option is to work with a tennis coach or a certified personal trainer on your movement patterns to ensure you are using the proper form and not risking unnecessary injury.²³

Here are some other tips for staying safe on the court:²⁴²³

• Drink water before, during, and after you play
• Select a court that is in good condition and isn’t wet
• Be familiar with the rules of the game
• Do a thorough warm-up and cool-down
• Build strength and flexibility in your hip and knee flexors
• Wear sunscreen with an SPF of 30 or greater
• Opt for a hat and sunglasses to protect your face and eyes
• Make sure a first-aid kit is available
• Rest between matches and training sessions to avoid overuse injuries

A Quick Review

Tennis is an accessible, low-impact sport that anyone can play regardless of their age and fitness level. It’s a total-body workout with multiple health benefits. People who play tennis regularly boost their heart health, improve their mood, reduce their risk of osteoporosis, and more.

If you’re interested in playing tennis, all you need to get started is a racquet, some tennis balls, a supportive pair of shoes, and a court to play on. Just make sure you talk with a healthcare provider first to ensure tennis is the right exercise for you.