How Just Three Hours of Tennis a Week Could Change and Prolong Your Life

Tennis was recently named the healthiest sport in the world by the United States Tennis Association (USTA) during this year’s US Open. With benefits in the physical, mental, and social well-being areas, it’s easy to see why. For anyone looking to enhance their health, incorporating just three hours of tennis a week could be a game-changer.

The Healthiest Sport: Backed by Science

In today’s fast-paced world, finding a workout with significant health benefits that 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 study published in Mayo Clinic Proceedings, researchers discovered that playing tennis was associated with a life expectancy gain of nearly a decade compared to a sedentary lifestyle. The study, which followed over 8,500  adults for 25 years, found that tennis outperformed other sports in terms of longevity benefits.

Tennis can help more than just longevity. According to Time magazine, in Sept. 2024, playing tennis regularly improves cardiovascular health, increases bone density, enhances agility and coordination, and boosts mental well-being. Tennis is very fast-paced, which helps with heart and bone health, while the dynamic movements help with flexibility and muscle tone.

Individual sports like tennis and golf are seen as lonely and isolating, but in reality, the social aspect of tennis is key to its overall happiness benefits because of the constant interaction and camaraderie. Tennis cannot be played alone unless you are practicing your serve or hitting on a ball machine. Most of the time, you need people playing with and against you. The 1-on-1 and 2-on-2 aspects can foster healthy competition, focus, and accountability, or it can be an exciting way to connect with friends. Also, the endorphin release after exercise helps with emotional regulation and mood.

https://www. vecteezy.com/free-photos/sport-tennis

Why Three Hours a Week?

For busy professionals or fitness enthusiasts, fitting in three hours of tennis a week could be more manageable than it sounds. Whether it's a couple of doubles matches on the weekend, evening group play, or individual practice sessions, three hours is all it takes to start experiencing significant health improvements. According to Dr. James O’Keefe, a cardiologist and co-author of the Mayo Clinic study, even small amounts of tennis can provide lasting benefits, such as lowering blood pressure, reducing stress, and decreasing the risk of cardiovascular disease.

Starting with just a few hours a week can be an achievable goal for players of all levels, with rewards that extend beyond fitness.

Pickleball: A Rising Alternative

Pickleball, a sport that shares many similarities with tennis, offers another avenue for improving health and longevity. Pickleball continues to rise quickly in popularity and it is being recognized for providing many of the same benefits as tennis, including improved cardiovascular health, agility, and mental sharpness. Dr. O’Keefe has suggested that pickleball could potentially offer life expectancy gains similar to tennis if included in future studies.

Pickleball has such current appeal because of its accessibility for beginners. It is a lighter alternative to tennis with similar emotional, physical, and mental advantages. Whether you choose tennis or pickleball, both sports provide a fun, engaging way to boost your health while enjoying social benefits.

How to Get Started

Here are some practical tips for beginners and experienced players to integrate tennis into their weekly routine:

Start Small: Aim for three hours of play per week, whether through casual matches or lessons with people at or around your level.
Mix It Up: Combine doubles matches for social interaction, singles for cardio, and practice drills for skills improvement.
Join a Club or League: Community tennis leagues are a great way to stay motivated, meet people, and make tennis part of your lifestyle. Research a local club in your area and find out what leagues and clinics they offer that fit your schedule. The time you spend here can check multiple boxes at once: social time, fitness, and tennis all in one-time chunk.
Try Pickleball: If you have never played tennis, start with pickleball. Many tennis facilities also offer pickleball courts, which makes it easy to try both sports.
For Those Who Are Experienced: Add more tennis to your schedule and play with people on a higher level. Lessons can add skills, but can be expensive.

Lifelong Benefits

Tennis is a lifelong sport that can be enjoyed well into your later years. It does not matter if you are an experienced athlete or just discovering the joy of the game, tennis can offer transformative health benefits with a lifetime of rewards.