Why Tennis is a "Health Investment" ─ Engaging Muscles, Brain, and Social Skills Simultaneously

Why Tennis is a "Health Investment" ─ Engaging Muscles, Brain, and Social Skills Simultaneously

"What should we start doing to live longer?" To this question, the world often answers with "walking." Indeed, walking is extremely accessible and easy to make a habit. However, recently, a sport that stands out in relation to longevity is tennis.


Brazilian economic media InfoMoney (reprinted from an article distributed by the New York Times) presents the perspective that while exercise is linked to reduced risks of cancer, depression, dementia, type 2 diabetes, and cardiovascular diseases, "the connection to longevity varies slightly depending on the type of sport."


Why Tennis Stands Out in "Longevity Data": The Key is the "Three-Point Set"

The article emphasizes that tennis is not just aerobic exercise; it tends to combine the following elements.


1) Full-body exercise + quick changes of direction = effective against fall and fracture risks

Tennis involves continuous movement forward, backward, and sideways, with sudden changes in direction and stops. This can train balance abilities and help prevent falls. Additionally, moderate impact may contribute to maintaining bone density.

2) A well-structured "interval" format

While rallies tend to be high-intensity, there are short breaks between points. This creates waves of load similar to interval training, making it easier to stimulate the cardiovascular system.

3) Cognitive load and sociability come as a set

You read the opponent's habits, course, type of shot, and score situation, making instant judgments. Moreover, there is always an opponent, making conversation likely. The article positions this stimulation of "the mind" and "human relationships" as important for healthy aging.


There are surprisingly few sports that combine this "three-point set." Running and swimming are great, but the emphasis on sociability and decision-making tends to be relatively small. Conversely, golf has strong sociability, but the time spent with an elevated heart rate can vary greatly among individuals. Tennis can be said to effectively fill the gap between these.


Is "Living Longer with Tennis" True?—The Most Important Caution

Here, the article makes an important point: "We cannot definitively say that tennis is the 'cause' of increased longevity." People who continue playing tennis may already have a high health consciousness, better access to medical care, or favorable living conditions, and they may generally be in a higher socioeconomic status. In other words, what appears to be the "tennis effect" might partly be due to background factors (confounding).


Nevertheless, there is a basis for wanting to say "Tennis is good for health." A prospective cohort study in Denmark (Copenhagen City Heart Study) reported that the estimated difference in lifespan compared to non-exercising groups was about 9.7 years for tennis, with other sports (badminton, soccer, cycling, etc.) also showing positive effects, but tennis was the most significant.


The important thing is not to take this as "Anyone can gain +9.7 years just by playing tennis." The correct interpretation is that "such a tendency was observed," and differences in overall lifestyle may also be involved. Nevertheless, it is quite an interesting hint for choosing exercise.


What About Sports Other Than Tennis? "Sustainability" Wins Over "Which is Best"

The article introduces that there are data linking activities other than tennis to longevity and reduced mortality risk. For example, large-scale studies targeting the elderly have shown a tendency for cycling, swimming, and golf to be associated with reduced mortality risk.


And the conclusion is simple: "Engage in activities you enjoy, in a way that you can continue for a long time." The article also summarizes that "there is no need to switch to a fun activity just based on data."


An Often Overlooked Key Player: Strength Training (Weekly 1 Hour is a Hot Topic for "Efficiency")

While aerobic exercise stands out in discussions about longevity, the article also emphasizes the importance of strength training. A meta-analysis suggests that approximately 60 minutes of resistance training per week is associated with a maximum reduction of 20-30% in all-cause mortality risk.


While tennis easily stimulates the lower body and core, strength training is strong when it comes to targeting and preserving muscle mass that tends to decline with age, especially in the upper body "push and pull" movements. In other words, "tennis + light strength training" can be a very realistic "dual approach to health."


"No Need for Intense Daily Workouts": Even Small Amounts Accumulate Benefits

The article also introduces the idea that "even just a few minutes of high-intensity activity can be associated with longevity." As related research, there is a report suggesting that short bursts of high-intensity lifestyle activities (VILPA) may be associated with health outcomes (e.g., the association between VILPA and cancer risk in minute units).


What can be inferred from this is that it's not about "having no meaning until you meet the perfect 150 minutes a week," but that "reducing zero" alone has value. This is a message that can save busy people.


Reactions on Social Media: Enthusiasm and Criticism Occurred Simultaneously

This kind of "sports that affect longevity" topic tends to go viral on social media. This time too, on X (formerly Twitter) and Instagram, numbers like the "+9.7 years" for tennis spread easily.

The reactions were broadly divided into the following types.

1) The "More Reasons to Do It" Group (Boosted Motivation)

Comments like "I want to start to live longer" and "I now have an excuse to return" show that people were encouraged. Especially since the "numbers are strong," it often serves as a final push for decision-making.

2) The "Agree That Racket Sports Are Strong" Group

Reactions summarizing that "racket sports combine agility, mind, and interpersonal skills," including not just tennis but also badminton, are intuitively easy to understand from the characteristics of the sports.

3) The Calm Critique: "That's Not Causation, Right?"

On the other hand, there were also comments like "Isn't it just that healthy and well-off people find it easier to continue?" and "Income and environment might be influencing this." This is precisely the point the article warns about from the start.

4) The Realists: "No Courts / Costs... / Hard to Find a Partner"

Topics about the hurdles to starting, such as "I want to do it, but there's no place," "School fees are high," and "There's no one to play with." This highlights the importance of a "sustainable design."

5) The Practitioners: "Strength Training Also Seems Good"

Suggestions like "In the end, strength training is necessary" and "Tennis for the lower body, strength training for the foundation" show a preference for combining activities. The idea is not to increase what you do, but to reduce it to the smallest sustainable configuration.


A "Realistic" Implementation Starting Today: Tennis Management for Longevity

The article's "tips for exercises to live longer" can be applied regardless of the sport. Here, they are translated for tennis.


・Socialize: Having a fixed day and fixed members significantly boosts continuation rates ("You can meet if you go" is strong).
・Adjust difficulty: Focus only on rallies, mainly doubles, short durations, etc., to reduce to a "non-quitting intensity."
・Add full-body + strength training: Include about 60 minutes of reinforcement per week (squat-type exercises, back, pushing movements).
・Just keep going: Even if short, "not quitting for years" is the strongest.


One more time, in conclusion. Tennis does not "guarantee" longevity. However, a sport that combines the body, mind, and social aspects on a single court is valuable. Without misunderstanding the numbers, those who can translate it into a "form they want to continue" will gradually benefit—this is probably the reality that both the article and the enthusiasm on social media simultaneously demonstrated.


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