Just Three Hours of Tennis a Week Can Change and Extend Your Life
Tennis was recently named the healthiest sport in the world by the United States Tennis Association (MASTER) this year In the US Open it. With benefits in the area of physical, mental, and social well-being, it's easy to see why. For anyone looking to improve their health, incorporating just three hours of tennis a week can be a game changer.
The Healthiest Game: Backed by Science
In today's fast-paced world, finding exercise with significant health benefits to fit into a busy schedule is difficult but not impossible. Tennis stands out for its ability to provide an all-encompassing workout in just a few hours each week. In a 2018 research published in Mayo Clinic Proceedings, researchers found that playing tennis was associated with a life expectancy gain of nearly ten years compared to a sedentary lifestyle. Research, which followed 8,500 adults for 25years, found that tennis surpassed other sports in terms of longevity benefits.
Tennis can help with more than just longevity. In accordance with Time magazineon Sept. 2024playing tennis regularly improves cardiovascular health, increases bone density, improves agility and coordination, and improves mental well-being. Tennis is fast-paced, which helps with heart and bone health, while dynamic movements help with flexibility and muscle tone.
Individual sports like tennis and golf are seen as lonely and isolated, but in reality, the social aspect of tennis is the key to its overall enjoyment benefits due to the constant interaction and camaraderie. Tennis cannot be played alone unless you practice your swing or hit the ball machine. Most of the time, you need people playing for you and against you. I 1 – open-1again 2 – open-2features can encourage healthy competition, focus, and accountability, or can be a fun way to connect with friends. Also, the release of endorphins after exercise helps regulate mood and emotions.
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Why Three Hours a Week?
For busy professionals or fitness enthusiasts, fitting in three hours of tennis a week may be more manageable than it sounds. Whether it's a few doubles games on the weekend, evening group play, or individual training sessions, only three hours is all it takes to start experiencing significant health improvements. According to Dr. James O'Keefe, cardiologist and co-author of the Mayo Clinic study, even a small amount of tennis can provide lasting benefits, such as lowering blood pressure, reducing stress, and reducing the risk of heart disease.
Starting with a few hours a week can be an achievable goal for players of all levels, with rewards beyond merit.
Pickleball: A Growing Alternative
Pickleball, a sport that shares many similarities with tennis, offers another way to improve health and longevity. Pickleball continues to rise rapidly in popularity and is recognized for providing many of the same benefits as tennis, including improved cardiovascular health, agility, and mental sharpness. Dr. O'Keefe suggested that pickleball may offer the same lifelong benefits as tennis if it is included in future studies.
Pickleball has a current appeal because of its accessibility for beginners. It is a simple alternative to tennis with similar emotional, physical, and mental benefits. Whether you choose tennis or pickleball, both sports offer a fun, engaging way to improve your health while enjoying the benefits of the community.
How to Get Started
Here are some practical tips for beginners and experienced players to incorporate tennis into their weekly schedule:
Start Small: Aim to play three hours a week, either through matches or lessons with people at or around your level.
Combine: Combine social doubles, cardio singles, and skill-building exercises.
Join a Club or League: A community tennis league is a great way to stay motivated, meet people, and make tennis a part of your lifestyle. Research the local club in your area and find out what sessions and clinics they offer that fit your schedule. The time you spend here can check many boxes at once: social time, fitness, and tennis all at once.
Try Pickleball: If you've never played tennis, start with pickleball. Many tennis centers also offer pickleball courts, making it easy to try both sports.
For the Experienced: Add more tennis to your schedule and play against the best. Courses can add skills, but they can be expensive.
Lifetime Benefits
Tennis is a lifelong sport that can be enjoyed well into your later years. It doesn't matter if you're an experienced player or just discovering the joy of the game, tennis can provide transformative health benefits with lifelong rewards.
