Tennis – health benefits

Tennis is a popular sport played by people of all ages around the world. It can be played by two people (known as “singles”) or four people (“doubles”). Players use racquets to hit a ball over a net into the other side of the court.

A game of tennis involves several types of play, including serving the ball over the net, rallies (when the ball is hit back and forth between opponents), fast movements and strategic play. You can play tennis competitively or as a recreational activity with friends and family. Either way, it is a good way to maintain your health, fitness, strength and agility.

It has been estimated that an hour-long game of singles tennis burns around 600 calories for men and 420 calories for women.

Alongside the fitness and physical health benefits, tennis offers many social and mental health benefits too. It can be a great workout and a lot of fun.

Health benefits of tennis#

Regular tennis can help with:

• increasing aerobic capacity
• lowering resting heart rate and blood pressure
• improving metabolic function
• increasing bone density
• lowering body fat
• improving muscle tone, strength and flexibility
• increasing reaction times

Other benefits of tennis#

As well as being a great physical workout, tennis is:

• a non-impact sport
• a great way to meet people and spend time with friends
• helpful for reducing stress
• not dependent on youth or strength, so you can play for a lifetime or take up the game at any age
• suitable for all ages and skill levels, so whatever your level you can find someone of similar ability to play with

Getting started#

To play tennis you need a racquet, a ball, a court with a net, and an opponent. Club courts and public courts are available to hire in many areas.

If you cannot find someone to play against, many tennis clubs host organised social play, competitions and tournaments that will connect you with other players. Alternatively, you can practise your skills by hitting a tennis ball against a wall.

Avoiding tennis injuries#

To help stay injury-free:

• avoid playing with a pre-existing illness or injury, and talk to a doctor if in doubt
• warm up your muscles and joints before you start
• maintain an adequate fitness level, and do conditioning and training exercises specific to the physical demands of tennis
• use correct technique and play a volume of tennis appropriate to your fitness level, as this can prevent injury
• keep plenty of fluids on hand and drink regularly
• play at a level suited to your age and physical condition
• if the court is wet or slippery, consider playing indoors or postponing your match

Occasionally, injuries can occur in tennis through the repetition of strokes. Correct technique and sensible pacing help to prevent this.

Key points#

• playing tennis is a good way to maintain your health, fitness, strength and agility
• maintain an adequate fitness level
• injuries can occasionally occur in tennis through the repetition of strokes
• correct technique and playing a volume of tennis appropriate to your fitness level can prevent injury

Where to get help#