How can playing tennis just 3 hours a week change and extend your life?
Tennis was recently named the healthiest sport in the world by the United States Tennis Association.USTA) during this year us open. With benefits in the areas of physical, mental and social wellbeing, it’s easy to see why. For anyone looking to boost their health, playing tennis for just three hours a week can be a game-changer.
The healthiest sports: backed by science
In today’s fast-paced world, finding exercise that fits into your busy schedule and provides significant health benefits is difficult, but not impossible. Tennis has a great ability to provide a comprehensive workout in just a few hours each week. at 2018 Research published in Mayo Clinic Procedure, Researchers found that playing tennis was associated with an increase in life expectancy of almost 10 years compared to a sedentary lifestyle. Continued research 8,500 for adults 25For years, tennis has been shown to outperform other sports in terms of longevity benefits.
Tennis can help you with more than just longevity. According to time magazinein September 2024Playing tennis regularly improves cardiovascular health, increases bone density, improves agility and coordination, and improves mental health. Tennis is very fast-paced, which is good for heart and bone health, and the dynamic movements help build flexibility and strength.
Individual sports like tennis or golf may seem lonely and isolating, but in reality, the social aspect of tennis is key to its overall happiness benefits, due to the ongoing interaction and camaraderie. Tennis cannot be played alone unless you practice your serve or hit a ball machine. Most of the time you need people to play with you and against you. that 1 -to-1and 2 -to-2It can foster healthy competition, focus, and responsibility, and it can also be a fun way to connect with friends. Additionally, endorphins are secreted after exercise, which helps regulate emotions and mood.
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Why three hours a week?
For busy professionals or fitness enthusiasts, playing tennis three hours a week may be more manageable than you think. Whether it’s a weekend doubles match, an evening team match, or an individual practice session, you can experience significant health improvements in as little as three hours. 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, including lowering blood pressure, reducing stress and reducing the risk of cardiovascular disease.
With just a few hours a week, this can be an achievable goal for players of all levels, and the rewards extend beyond fitness.
Pickleball: An Emerging Alternative
Pickleball, a sport that shares many similarities with tennis, offers another way to improve your health and longevity. Pickleball continues to grow rapidly in popularity and is recognized as providing many of the same benefits as tennis, including improved cardiovascular health, agility and mental clarity. Dr. O’Keefe suggested that pickleball, if included in future studies, could potentially provide a similar increase in life expectancy as tennis.
Pickleball’s current appeal lies in the fact that it is easy to use, even for beginners. It is a lighter alternative to tennis with similar emotional, physical and mental benefits. Whether you choose tennis or pickleball, both sports offer fun and engaging ways to improve your health while enjoying social benefits.
How to get started
Here are some practical tips for beginners and experienced players to incorporate tennis into their weekly routine.
start small: Aim to play 3 hours a week, whether through casual matches or lessons with people at your level or similar.
Mix it up: Combine doubles for social interaction, singles for cardio, and practice drills to improve your skills.
Join a club or league: Community tennis leagues are a great way to get motivated, meet people and make tennis part of your lifestyle. Research local clubs in your area and see if they offer leagues and clinics that fit your schedule. Time spent here can check several boxes at once: social time, fitness, tennis, etc.
Try pickleball: If you’ve never played tennis, start with pickleball. Many tennis facilities also have pickleball courts, making it easy to try both sports.
For those with experience: Add more tennis to your schedule and play with people at a higher level. You can add skills through classes, but they can be expensive.
lifetime benefits
Tennis is a lifelong sport that can be enjoyed even in old age. It doesn’t matter whether you are a skilled athlete or just discovering the joy of the game. Tennis can provide transformative health benefits along with lifelong rewards.
