What Are The Health Benefits Of Playing Tennis? 14 Amazing Tips In 2022

There are multiple ways to play tennis, including serving the ball over the net, rallying between opponents, and fast movements.

Tennis is a sport you can play with your family and friends or as a recreational activity. Tennis is a great sport to maintain health, fitness, strength, and agility, no matter what the outcome.

Compared to more traditional sports like running, swimming and cycling, tennis has fewer health benefits. Tennis burns about 600 calories for one hour, making it nearly as effective as running or taking an indoor cycling class.

Men burn approximately 600 calories, and women burn around 420 calories during an hour-long game of singles tennis. You are challenged both mentally and physically in this sport.

It is also played recreationally as well as professionally. Tennis has many benefits for players, both as a sport and a profession. Tennis has health benefits. In this article, we explore a few of them.

Health Benefits Of Tennis

  • Tennis improves joint health
  • Enhances heart health
  • Tennis improves bone health
  • Enhances aerobic and anaerobic health
  • Increases reflexes
  • Boosts mental performance
  • Boosts stamina
  • Enhances memory
  • Strengthens the brain
  • Burns fat and calories
  • Boosts the immune system
  • Increases muscle activity
  • Improves eyesight
  • Strengthens hand grip

1. Tennis Improves Joint Health

Tennis plays a significant role in maintaining and improving the condition of the joints.


As the ball is struck into various court areas, players must keep moving to reach out and save the ball throughout the game.

The joints are stressed together by moving the limbs, reducing the possibility of illnesses associated with joint idleness, such as osteoarthritis in the elbows and knees.

This activity maintains the ‘joint fluid’ and allows for easy movement of the joints, which improves their health.

2. Enhances Heart Health

Engaging in sports can reduce your risk of heart diseases, strokes, heart attacks, and help you maintain a healthy heart.

Tennis burns a lot of fat, increases heart rate, and makes you more energetic because of its short, anaerobic sprints.

If one plays tennis for one to two hours a day at intervals, one may be able to prevent heart attacks, strokes, or heart disease.

3. Tennis Improves Bone Health

Tennis can maximize bone density before 30 and reduce bone loss afterward.


As well as the muscles, tennis has been shown to benefit the bones. In general, bone mass peaks around 30, according to (NIH). Then it gradually declines.

On the other hand, bone exercises enable you to maximize bone mass before you reach 30 years old, which can then be translated into slower bone loss afterward.

The National Institutes of Health named tennis one of the weight-bearing activities that are best for building strong bones.

4. Enhances Aerobic And Anaerobic Health

Tennis increases oxygen intake and increases oxygen supply to the muscles, improving their performance and reducing their fatigue rate.


It increases heart rate and improves blood flow to the muscles throughout the body.

Moreover, this leads to the formation of many capillaries in muscle tissues, thus improving the blood supply and flow of the muscles.

It delays fatigue and boosts the performance of the muscles. It also promotes aerobic health, which improves oxygen utilization and delivers energy injections that enable quick reactions and explosive power.

5. Increases Reflexes

Tennis improves body coordination which improves the body’s reflexes.


Various scientific studies have found that playing tennis benefits players‘ health because different parts of their bodies are active when they play.

Their bodies, particularly their limbs and brains, must develop and improve their reflexes.

As soon as the brain decides where to move and strike the ball, the limbs must develop a simultaneous response to keep up with the opponent.

Coordination is of the utmost importance if you are on the field or off it. Different hormones are released during the engagement, which helps to develop good reflexes in both the brain and body.

Different body parts could develop a high level of coordination if practiced repeatedly.

6. Boosts Mental Performance

Tennis may cause lifelong continuous development of the brain by generating new nerves within the brain.

Dr. Joan Finn, a professor at Southern Connecticut State University, believes that individuals need to be aware and diplomatic due to the quick and random movement of the ball.

Scientists at the University of Illinois collaborated on this study, promoting continuous brain development throughout life.

7. Boosts Stamina

Through engagement in aerobic activities, one of the ways to improve body stamina is by playing tennis. Playing tennis contributes to this boost, improving the body’s ability to perform other tasks.


One other benefit of participating in tennis for an extended period is improving one’s stamina. The activity engages body parts and strengthens tendons in the muscles.

The strengthening mineral calcium is deposited and distributed in their bones as young people exercise.

Strengthening the tendons and bones of the body improves stamina, increasing the likelihood of performing other tasks.

8. Enhances Memory

Tennis extends the life of various brain cells and improves memory in humans. A scientific study has shown that aerobic exercise increases brain-derived neurotrophic factor levels.

As a result of participating in aerobic exercises, new brain cells are produced in the hippocampal area, although original brain cells remain the same.

The neurotrophic factor protein can cure various diseases, including Parkinson’s and Alzheimer’s. Participating in the game stimulates many different brain parts, allowing them to function effectively.

9. Strengthens The Brain

By playing tennis regularly, one can improve their ability to plan, tactically think, be agile, motorically coordinated, learn and behave, and improve their memory and social skills.

In tennis, it is necessary to be creative, witty, ready with your plan, tactically inclined, agile, and coordinated with your body.

Playing tennis improves the skills and abilities of players by strengthening the neural connections in their brains.

10. Calorie And Fat Burner


Almost anyone and just about everyone can burn 400-600 calories playing tennis per hour.

The entire body can be worked out by playing tennis as you swing, reach, pivot, and run with your racquet.

It burns a lot of calories due to the constant movement.

People who participate in heavy lifting, golf, cycling, volleyball, or dancing burn more calories than those who engage in other popular physical activities.

11. Boosts The Immune System

Tennis can help a player’s immunity by clearing the airways and lungs of bacteria, thus preventing the spread of illnesses such as colds and flu. The physical activity of playing tennis can help flush bacteria out of the lungs and airways.

By doing so, you can significantly reduce your chances of getting the flu, cold, or anything else. Exercise also affects the immune system and white blood cells. The white blood cells function as your body’s defense against disease. 

12. Increases Muscle Activity

Tennis Players have to move around a lot to reach and hit the ball, which stimulates their muscles.


A player has to run and hit the ball when playing tennis.

It is impossible to play tennis without moving and using a lot of power.

Tennis Racquets themselves are heavy.

13. Improves Eyesight

By focusing on maintaining the speed of play, one can improve their eyesight while playing.

Multiple studies have shown that people who play the game have a lower rate of developing cataracts, which usually cause vision loss.

All age groups can gain several advantages, but the young generation has many growing cells.

The game of tennis prevents people from losing their eyesight since they must constantly focus on the ball and pay attention throughout the game.


14. Strengthens Hand Grip

People who play tennis have stronger grips.

It is due to the force you apply when you strike the ball or if you stop the opponent’s ball.

In tennis, the upper body is constantly swung throughout the game, which boosts muscle strength, prevents muscle loss, and improves hand-grip strength.


Tennis is beneficial for the human body. Tennis burns about 600 calories for one hour, making it nearly as effective as running or taking an indoor cycling class.

People who play tennis retain their eyesight since they must keep an eye on the ball and pay attention throughout the game. Tennis extends the life of various brain cells and improves memory in humans.

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