Health and Fitness

Participating in tennis comes with many health and fitness benefits. Playing competitively burns more calories some other popular exercises, including aerobics. There are many physical reasons to play tennis, and they help with fitness and improved health.


Focusing on nutrition and agility, tennis helps to prevent injury while maintaining higher energy levels. The health benefits of tennis are plentiful, but you’ll also be developing a work ethic and learning to compete one-on-one with ups and downs through each game.


Tennis is a game that helps you maintain a healthy lifestyle, and our tips from USTA show you how to use tennis to your health advantage.

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Health and Fitness
  • Tennis provides many benefits to physical, social and mental health. Discover the benefits of playing tennis from the USTA and develop your skills today! Read More
  • Tennis can provide opportunities for children to make lifelong friends, and their passion and motivation for the sport can be nurtured by creating a sense of fun. Read More
  • Dehydration can affect a tennis player’s performance in less than an hour, even sooner if the athlete comes into the practice session or match dehydrated. Read More
  • Jim Loehr Ph.D. discusses how tennis can be a vehicle for developing ethical and moral character for juniors and young adults. Read More
  • Losing can be a challenging aspect of playing tennis, yet losing is inevitable. Using the loss to learn can turn the loss into a productive experience Read More
  • Dr. Alexis Colvin of the USTA's sport science committee shares her expert tips for picking the right tennis equipment and preventing injuries. Read More
  • Support your child in their competitive tennis journey with these tips from our experts. Read More
  • If your child says that they're no longer having fun on the tennis court, it's time for a new training plan. Read More
  • To do their best work, coaches need to take time for themselves. Read More
  • Coaches can help beginner tennis players start to become process-oriented by applying a few simple mental tips. Read More
  • Because tennis is a cooperative sport that does not require physical contact and fewer people, it can be a great sport for children who are hesitant about or not ready for team sports. Read More
  • The unparalleled malleability of childhood and adolescence present an extraordinary opportunity to make preventative health skills and mindsets a routine. Read More
  • Scientific research is clear that for all children—no matter their age, stage, or background—a safe, trusted, consistent and supportive relationship with an adult is a non-negotiable ingredient in the recipe for thriving. That’s where coaches come in. Read More
  • Explore how tennis is a unique vehicle for holistic human development by illuminating how it’s not winning or losing – but rather the journey of becoming a player – that builds the healthy, resilient, creative and adaptive brains and bodies in children. Read More
  • The story of tennis as a tremendous asset in youth development is easy to see, but the real headline lies the unfolding narrative inside the developing brain and body of the human being while fully engaged in the learning journey of becoming a player. Read More
  • Whether playing for competition or just for kicks, tennis is so much more than a game where one person wins and the other loses – especially when on-court play = fun. Read More
  • Dr. Alexis Colvin, an orthopedic surgeon specializing in sports medicine and a professor at the Icahn School of Medicine at Mount Sinai, is the chief medical officer of the US Open. Read More
  • Dr. Larry Lauer, mental skills specialist for USTA Player and Coach Development, discusses how tennis can benefit the mental health of children and teens following the COVID-19 pandemic. Read More
  • Making small adjustments to reinforce or improve what’s already been familiar, rather than rapidly overhauling an entire lifestyle as might be typical in the early weeks of a new year, can be part of a gradual recipe for success. Read More
  • Breakfast truly is the most important meal of the day. Why? Because it “breaks the fast” from the previous night’s slumber and supplies the body with an initial burst of fuel. Read More
  • Matt McCoy, USTA National Committee member and chair of the USTA Texas Sports Science Committee, explains how the VO2 max test can be adapted for wheelchair tennis players. Read More
  • Athletes can optimize antioxidant intake by focusing on a diet that is rich in whole foods, lean proteins and healthy fats. Here are some key nutrients to focus on. Read More
  • From being creative with equipment to trying new things, like yoga, here are some ideas for workouts when you're at home and can't make it to the court or the gym. Read More
  • Nutrition
    Nutrition at home
    Tara Gidus-Collingwood
    From info on eating your first meal of the day, to advice on snacking, food intake and more, here are some tips for nutrition while staying at home. Read More
  • A Mount Sinai sports medicine specialist offers some suggestions on how to maximize your performance and enjoy the benefits of tennis as long as possible. Read More
  • Mount Sinai orthopedic sports medicine surgeons who travel with the Fed Cup and Davis Cup teams explain why sports medicine is important for elite players and for you. Read More
  • Vincent Huang, MD, explains how wheelchair tennis can offer a challenging and exciting outlet while playing an important role in the rehabilitation process. Read More
  • Michael Hausman, MD, joins USTA to explain why wrist injuries in tennis are more common and what you can do if your wrist is giving you trouble. Learn more. Read More
    Tara Gidus Collingwood & Trish Kellogg
    Tips and tricks for navigating the aisles of the grocery store. Read More
    Tara Gidus Collingwood & Trish Kellogg
    Fat is an essential macronutrient for the body that is a long-lasting energy source that leaves you feeling satisfied and is critical in the absorption of fat-soluble vitamins, regulation of hormones, functioning of the brain, and conduction of nerve signals. Read More
  • Hydration matters
    Tara Gidus Collingwood & Trish Kellogg
    Hydration is one of the most important components of athletic performance. It is especially important for tennis players since the sport is usually played in hot, humid weather, and without a time limit. Read More
    Tara Gidus Collingwood
    Omega-3 fatty acids are polyunsaturated fatty acids that are essential in all of the body’s cells, especially in the brain. Here are the exercise benefits you can gain from Omega-3 fatty acids. Read More
    Tara Gidus Collingwood
    In order to properly function, our bodies require a balance of the three macronutrients: carbohydrates, proteins and fats. Protein is essential in our daily diets and work together to keep us healthy and performing at our best. Read More
    Tara Gidus Collingwood
    After intense training sessions, what you eat really matters. Choosing the right foods can help replenish energy depleted in your muscles and liver, repair damaged muscle fibers and reduce inflammation throughout your body. Read More
    Tara Gidus Collingwood
    When you eat is just as important as what you eat. Paying attention to what you eat before, during and after practices and matches can help you maintain energy levels, decrease injury risk and promote recovery. Read More
    Tara Gidus Collingwood
    If you’re an athlete trying to gain weight, you may be eating more, but are you eating more of the right foods? Read More
    Tara Gidus Collingwood
    Athletes require a lot of energy to power through practices, workouts and busy schedules. Snacks are the perfect option when you’re on the go and can’t slow down. Read More
    Tara Gidus Collingwood
    If you’re an athlete trying to lose weight, finding a balance between energy in and energy out can be tough. It’s all about eating the right food in the right amount at the right times. Read More
  • Sleep matters
    Tara Gidus Collingwood
    Sleep is where the magic happens. It’s proven to decrease fatigue, increase energy, enhance focus at match time and accelerate post-match recovery time. Read More
  • Nutrition for vegetarians
    Tara Gidus Collingwood
    Are you a ‘no meat’ athlete worried about health and performance? While nutritional deficiencies are easy to come by with these diets, consuming a wholesome diet will help prevent nutritional deficiencies. Read More
    Tara Gidus Collingwood
    Breakfast sets the tone for the day, increases healthy eating habits throughout the day, and increases metabolic rate. Read More
    Tara Gidus Collingwood
    Carbohydrates are your body’s preferred source of energy. Learn more about how carbohydrates affect your tennis game. Read More
  • on Day Three of the 2016 US Open at the USTA Billie Jean King National Tennis Center on August 31, 2016 in the Queens borough of New York City.
    Tara Gidus Collingwood
    Found in most plant foods, fiber provides many healthy benefits and is associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. Read More
  • Playing Tennis Pregnant
    Dr. Alexis Colvin, USTA Chief Medical Officer
    Exercise provides many benefits for good health, and that doesn't stop for a woman when she becomes pregnant. Read More
    Dr. Alexis Colvin, USTA Chief Medical Officer
    Summer is just around the corner, and with the weather heating up outside, it's good to plan ahead with ways to stay cool on court. Read More
  • Positioning yourself for a consistent, comfortable contact zone can help mitigate the risk of arm injuries. Learn more from USTA National Campus Director of Tennis Kathy Woods. Read More
    Elizabeth Chaffin & Dr. Alexis Colvin
    Prevent blisters and keep your feet in top shape no matter how often you hit the court. Read More