How tennis leads to positive health outcomes

Over the years, study after study has affirmed the vast health benefits of tennis. To sort through the different ways in which tennis improves your physical and mental well-being, we talked to Dr. William Levine, the Chief of Orthopedics at NewYork-Presbyterian/Columbia University Irving Medical Center and Chair of the Department of Orthopedic Surgery at Columbia. He explains the many reasons you should lace up those tennis shoes any chance you get.

The varied types of movement on a tennis court can make a lasting impact on your body.

“Players are almost always moving,” Dr. Levine says. “They’re running, shuffling, sprinting and recovering. This burns a high number of calories and improves heart health.”

Of course, the way players specifically move while playing tennis also contributes to overall positive health outcomes. Dr. Levine notes that the explosive sprints—the short bursts of speed a player employs while chasing down a ball—strengthen fast-twitch muscle fibers, while rapid changes in direction and footwork—all those times you feel like your opponent has you on a string—can improve balance, agility and reflexes. Even the smaller rotational movements you make when serving or hitting a groundstroke have a beneficial effect.

“You are engaging and strengthening the core,” Dr. Levine says.

Your cardiologist will thank you.

Dr. Levine notes that tennis is classified as a moderate-to-vigorous intensity aerobic activity.

“As such it can lower blood pressure, improve lipid profiles like cholesterol and reduce your risk of heart disease,” he says.

Additionally, due to this classification, the sport can also help you maintain a healthy body weight and fat-to-muscle ratio.

Tennis players can enjoy improved cognitive function…

Those pesky rallies with the player who fashions himself the next Rafael Nadal might be frustrating in the moment, but they can ultimately boost your mental focus and concentration, Dr. Levine says. The rapid hand-eye coordination required to track the ball and hit your shots can also increase brain function. This is true for players of all ages.

“Studies on children and adolescents show that tennis helps with discipline, time management and goal setting, skills that obviously carry over into school,” Dr. Levine notes.

Adults, he adds, often report better mental focus, strategic thinking and productivity in their professional lives. Older players develop stronger executive function, like working memory and sustained attention.

Beyond cognitive function, the sport has also been shown to help stress relief and mental clarity.

“That is, unless you are prone to anger and breaking racquets!” Dr. Levine says with a laugh.

…as well as better sleep overall!

Hit some serves, catch some zzz’s. Tennis has a surprisingly beneficial effect on your nighttime routine.

“Playing regularly can lead to falling asleep more quickly,” Dr. Levine says. “You’re also more likely to have a more restorative sleep and reduced insomnia symptoms.”