When it comes to longevity we all know that movement is medicine but not all movement offers the same ROI (return on investment). If you want a great ROI, one option is tennis. Tennis has an edge over many forms of activity as it blends cardiovascular conditioning, muscular endurance, balance, coordination, and social connection.

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Whether you’re rallying with a friend, joining a doubles match, or hitting serves solo against a wall, tennis is a full-body, brain-boosting, age-slowing workout.

1. Tennis is a powerful cardiovascular workout

Tennis keeps your heart rate elevated through bursts of sprinting, lateral movement, and recovery — a natural form of interval training. Studies show that regular tennis players have significantly lower risks of cardiovascular disease and a longer lifespan than those who participate in many other sports.

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Unlike steady-state cardio, tennis involves explosive starts and stops, improving heart efficiency and promoting vascular flexibility — both critical markers of healthy aging.

2. Tennis builds strength, balance, and agility

Every swing, pivot, and volley challenges multiple muscle groups at once, from your legs and core to your shoulders and arms. This dynamic combination of strength, coordination, and reflexive balance helps maintain lean muscle mass and joint stability as we age.

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Tennis also enhances proprioception which is the body’s awareness of movement and position. This helps prevent falls and injuries, a key factor in longevity and maintaining independence.

3. Tennis sharpens the brain

Few workouts are as mentally stimulating as tennis. The sport requires constant decision-making, split-second reaction time, and pattern recognition.

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Research suggests that racket sports improve cognitive processing speed, memory, and executive function, helping to keep the brain agile and resilient against age-related decline. It’s a game of physical movement and mental strategy,  an ideal combination for long-term brain health.

4. Tennis promotes socialization which supports longevity

Beyond the physical and cognitive perks, tennis fosters community and connection which are two of the most powerful predictors of longevity. Whether through friendly competition or casual matches, the sport encourages interaction, laughter, and camaraderie.

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Social engagement lowers cortisol, boosts dopamine, and reduces the risk of depression, reminding us that healthspan isn’t just about the body, but also the mind and spirit.

5. Tennis makes you live longer?

In one of the most compelling studies on tennis and lifespan, researchers found that tennis players lived an average of 9.7 years longer than non-players. The reason? Tennis combines high-intensity movement, mental engagement, and social interaction — three pillars that consistently show up in populations with the highest healthspans.

How to get started?

You don’t need to play at a professional level to reap the rewards. A few friendly matches per week, or even short sessions of practice and rallying, can improve endurance, coordination, and mood.

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If you’re new to tennis, start with shorter games, take breaks, and focus on consistency over intensity. The joy is in the play — and the longevity benefits come naturally when you move with enjoyment and purpose.

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Take this as a reminder that the best medicine often looks like play!