Tennis is a way for you to have fun while getting fit. It’s a popular sport with aerobic benefits. It’s also a social activity that helps you meet new people and stay active in your community.

While you obviously have to protect your skin first when standing out in the sun, the health benefits to tennis are exponential. You don’t need to spend a fortune on a trainer either. It’s possible to do numerous training maneuvers on your own to get yourself ready.

Here’s a list of health benefits and training methods to start playing this summer.

Looking for a Sport That Prolongs Life

If you’ve recently received news from your doctor that you need to become more physically active, tennis is your go-to sport. Reports in recent years show tennis and related sports extend lifetimes by 50%. This outdoes running and playing football, two sports you might have initially considered.

So what are some of the more specific health benefits involved?

Tennis Helps Your Heart Health and Improves Your Bone Health

Among the many health benefits of tennis, it’s superb for aerobic conditioning. A tennis match is a complete workout that involves running, jumping, and moving your arms and legs. There are numerous advantages to getting regular aerobic exercise. A recent study which observed more than 10,000 people for 20 years, found that people who played tennis at least three hours per week at a moderate intensity level cut their risk of death from all causes in half.

Most health experts note playing singles tennis is the superior way to keep your heart rate high. With a singles match, you can expect your heart rate to head into the 70 to 85% range, which is extremely vigorous and beneficial over time. Just be sure to have a heart checkup first to assure it’s safe to exert yourself at this level.

When you exercise vigorously, it improves you bone mass. This works because weight-bearing exercise creates new bone tissue. The National Institute of Health backs this evidence up while also noting swimming and bicycling aren’t weight-bearing sports. It’s all the more reason to consider tennis over many other activities you’ve considered to improve your bones.

Tennis Training You Can Do On Your Own

To prepare for playing tennis, take some time to see what you can do on your own for training. One of the best exercises for practice is shadow swinging. It’s possible to do this without even hitting a ball, and in front of a mirror. You’ll be able to work up your arm strength and hone in on your swing technique.

Other training to consider includes using a ball machine to practice, using differing degrees of speed. Many training experts note you should practice shots into areas rather than targets.

Doing visual training helps in the mental aspects to tennis. As another health benefit, you’ll keep yourself mentally agile thanks to using tactical thinking, agility, and applying coordination. 

Sources:

https://www.theguardian.com/science/2016/nov/29/health-racquet-tennis-is-ace-at-reducing-risk-of-death-study-suggests

http://us.myprotein.com/thezone/training/top-10-health-benefits-playing-tennis/

http://livehealthy.chron.com/can-tennis-affect-heart-rate-6539.html

http://www.healthfitnessrevolution.com/top-10-health-benefits-tennis/

https://www.nichd.nih.gov/health/topics/bonehealth/conditioninfo/Pages/activity.aspx

http://www.onlinetennisinstruction.com/tennistraining.html

http://www.realtennisnetwork.com/how-to-use-the-ball-machine-with-expert-stan-oley-uspta-013/

http://www.bcmj.org/article/exercise-and-heart-review-early-studies-memory-dr-rs-paffenbarger