Tennis is unique in the sense that many of its most famous competitors are able to play at their peak for the better part of two decades. Andy Murray, Roger Federer and Serena Williams all had careers spanning across multiple generations of players. Are these superhuman feats, or is there something about the game itself that allows players to keep at it for so long? We spoke to experts about the health benefits of tennis.
The adaptability of racket sports
Tennis has simple rules, which makes it easy to tailor the game to your own pace. Providing your opponent, or doubles partner, is on the same page (be kind enough to agree on this beforehand), you can play to an intensity that works for you.
“Tennis is incredibly modifiable,” says Dr. David Porter, sports medicine physician, senior sports medicine doctor, and founder of the personalized sports medicine clinic Opus. “It can be adapted by matching fitness levels by playing slower games through doubles and can even be played on slow surfaces such as clay.”
Dr. Porter says that going past your aerobic threshold (which is the science-y term for being a hot, sweaty mess) is something that many people are put off by. “There is evidence to demonstrate that 50% of individuals stop enjoying exercising once they go above this threshold, and tennis can be played at a slower pace to accommodate for this.”
In recent years, the adaptability of tennis has spawned spin-off games like padel and pickleball for people who may not fancy the intensity of tennis but still want to get in on the fun. Lauren May, professional pickleball player and former division 1 tennis player says that explains why pickleball has picked up a vast crowd: “The smaller court and lighter paddle keep things quick and exciting without being overwhelming. It allows you to stay active and competitive without putting the same strain on your body. You’re not sprinting or hitting high-impact serves like you would in tennis.”
Dr. Kush Joshi, senior sports-medicine consultant, tennis physician and member of the medical team at Wimbledon agrees. “Pickleball is often my top recommendation for older adults transitioning from tennis. It’s lower-impact, yet still provides excellent agility, coordination, and cardiovascular engagement.”
Padel is a perfect middle-ground, Dr. Joshi says, “It’s faster and more dynamic than pickleball but easier on the body than full-court tennis. Its walls and enclosed space encourage quick reflexes and strategic play, which are great for cognitive longevity,” he says. “I often recommend padel to those still craving intensity but needing shorter sprints and less lateral load.”
The physical benefits of tennis
A winner in cardio
“Your average tennis game is as good a workout as HIIT classes because there’s plenty of focus on short spurts of speed that you repeat over and over again, with rest periods in between,” says Mark Petchey, racket sports ambassador at Neilson Beach Clubs and tennis coach for Emma Raducanu.
The HIIT comparison, put simply, shows that increasing your heart rate is great for longevity. “By doing this consistently, the heart adapts with time to become more efficient at pumping blood around the body, meaning blood pressure and cholesterol is regulated to a healthy level,” says Dr. Joshi, who adds that, as with any cardio, tennis can help you burn off any excess calories to maintain a healthy weight. This is critical in lowering “the risk of heart disease and strokes.”
Enhances VO2 Max level
“Consistently playing tennis develops cardiovascular stamina,” says Dr. Joshi. “Over time, individuals may improve their VO2 Max, which is the maximum amount of oxygen your body can use with intense exercise. Twenty-two-year-old Carlos Alcarez has a VO2 Max of 70; the average VO2 max for a 25 year old is 45.”