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The Health Benefits of Playing Tennis: Why It’s a Great Workout

Tennis is more than just a fun game to play with friends and family. It is a fantastic way to stay in shape and improve overall health. With its mix of aerobic and anaerobic activity, tennis provides a great cardiovascular workout that can help burn calories, improve stamina, and lower the risk of chronic diseases. In this article, we will discuss the various health benefits of playing tennis and how it can help keep you fit and healthy.

1. Cardiovascular Health

Tennis is a high-intensity sport that requires short bursts of energy followed by brief periods of rest. This type of interval training is great for improving cardiovascular health. The fast-paced movement around the court and the need to make quick turns and lunges can increase heart rate and improve blood flow. Playing tennis regularly can also lower the risk of heart disease, stroke, and other cardiovascular conditions.

2. Weight Loss

Tennis is a great way to burn calories and lose weight. According to Harvard Health Publishing, a 155-pound person can burn up to 446 calories in just 30 minutes of playing tennis. The constant movement and aerobic exercise can help increase metabolism and burn fat. Tennis also helps build muscle, which can further contribute to weight loss and overall fitness.

3. Improved Coordination and Balance

Playing tennis requires good hand-eye coordination, footwork, and balance. The need to track the ball and move quickly around the court can improve coordination and balance over time. These skills can also be useful in other areas of life, such as reducing the risk of falls in older adults.

4. Increased Flexibility

Tennis involves a lot of stretching and reaching for the ball, which can improve flexibility and range of motion. Regular tennis players often have better flexibility and mobility than those who do not play the sport. This can help prevent injuries and improve overall physical function.

5. Stress Reduction

Tennis can be a great way to reduce stress and improve mental health. The physical activity releases endorphins, which are natural mood boosters. The social aspect of playing tennis with friends or family can also provide a sense of community and support, which can be beneficial for mental health.

6. Improved Brain Function

Playing tennis requires a lot of mental focus and strategic thinking. The need to anticipate the opponent’s moves and plan your own shots can improve cognitive function and enhance brain activity. Research has also shown that regular physical activity, such as playing tennis, can help reduce the risk of dementia and cognitive decline in older adults.

7. Social Interaction

Tennis is a great way to meet new people and make friends. Joining a tennis club or playing in local leagues can provide a sense of community and social interaction that can be beneficial for mental health. The competitive aspect of tennis can also be a fun and engaging way to stay motivated and improve skills.

8. Improved Bone Health

Tennis is a weight-bearing exercise that can help improve bone density and prevent osteoporosis. Regular tennis players often have stronger bones and are at lower risk for fractures and other bone-related injuries.


Tennis is an excellent way to stay in shape and improve overall health. With its mix of cardiovascular and strength training, tennis provides a well-rounded workout that can benefit the body and mind. The sport can improve cardiovascular health, aid in weight loss, improve coordination and balance, increase flexibility, reduce stress, improve brain function, provide social interaction, and improve bone health. Whether you are a beginner or a seasoned player, there are many benefits to be gained from playing tennis. So grab a racquet, find a partner, and hit the court for a fun and healthy workout.

Written by
Everett Teague

Everett is a USPTA Professional Tennis Instructor/Coach (Elite Rated) in Tallahassee, FL. He has over 30 years of teaching and coaching experience with all levels and ages of players. In addition to specializing in sound, sport science-based stroke fundamentals, he specializes in efficient contact movement (footwork) skills, fitness training, and mental toughness strategies. He is also the founder of Racket Sports Media, a digital consulting company that helps racket sports clubs differentiate and thrive through tailored content. www.racketsportsmedia.com

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