Tennis is often proclaimed to be “the world’s healthiest sport,” with the slogan emblazoned on the court at the U.S. Open in previous years.

“Tennis is uniquely situated to inspire healthier people,” Dr. Brian Hainline, a neurologist and former president of the U.S. Tennis Association, said in a 2024 statement.

“Science informs us that playing tennis prolongs life while improving mental, physical and social health.”

Tennis has a powerful impact on the mind and body, but is it the healthiest sport? Here’s what the studies and experts say:

Is playing tennis good for your health?

Yes, definitely, doctors say.

“Tennis is one of the most intense sports you can play with some of the highest health benefits associated with them,” Dr. Elan Goldwaser, a sports medicine physician at Columbia University Irving Medical Center in New York, tells TODAY.com.

“It challenges the body in a lot of different ways,” adds Dr. Gautam Pratap Yagnik, an orthopedic surgeon with Baptist Health Orthopedic Care, part of Baptist Health South Florida. “It’s pretty much a whole-body workout.”

Tennis players live almost 10 years longer than people who are sedentary — the biggest life expectancy boost linked with a sport, a study published in Mayo Clinic Proceedings found.

Tennis beat soccer, cycling, swimming and jogging when it came to living longer, though researchers don’t know if it actually caused the longevity boost. It may be that people who play tennis are already fit and lead a healthy lifestyle, Yagnik points out.

Playing tennis is associated with a 56% reduced risk of dying from heart disease compared to not playing the sport — a bigger impact than swimming, aerobics, cycling or running, according to a study published in the British Journal of Sports Medicine. It’s also linked with a 47% lower risk of dying prematurely from any cause.

Top health benefits of tennis

The sport offers a “well-rounded combination of physical, mental and social advantages” that contribute to a long, healthy life, Goldwaser says.

Here is how:

Tennis works the entire body

The sport targets muscles in the legs, core, shoulders and arms as players run around the court, twist to get a good swing with the racquet and hit the ball.

“You’re really working everything,” Yagnik says. “It’s also teaching other things that are a little bit undervalued — balance and fine motor control,” the coordination of muscles, bones and nerves to make precise movements.

Tennis boosts cardiovascular health

From running and stopping to light jogging, tennis activates both fast-twitch muscle fibers — which provide speed and explosive quick movements — and slow-twitch muscle fibers, which help with endurance, so it encompasses all aspects of athleticism, Goldwaser says.

“The exercise that you do from tennis is almost like high-intensity interval training, where you’re going fast and slow, and heavy and light,” he notes.

“That kind of switch and change in intensity through short periods has a lot of benefits for different mechanisms in the body.”

Playing singles is a more intense cardio workout than doubles since there’s more court to cover, Yagnik notes.

Tennis helps with bone health

Leisure tennis players had significantly higher bone density than people who played no sports, a study published in the German Journal of Sports Medicine found.

“From the impact from jumping up and down and playing tennis regularly, you can build your bone density and you can get stronger,” Goldwaser notes.

Tennis boosts mental health

The social aspect of playing with other people is “huge,” Yagnik notes.

Tennis is often played outside, which feels good, and the sunlight boosts vitamin D, which can help prevent mood disorders, Goldwaser adds.

All of it adds up to powerful psychological benefits.

“The mental health aspects of this I can’t overstate,” Goldwaser says, pointing to the study that found tennis players live longer. “I think a lot of it has to do with the mental health aspects. Tennis requires intense focus, strategic thinking, even controlling your emotions and sportsmanship.”

That helps with mood and leads to higher cognitive function, reduced stress, better thinking skills and coping strategies, he notes.

Is tennis the healthiest sport?

“Yes, the data is compelling to make me agree with that,” Goldwaser says. “I would get on the bandwagon and say it’s the healthiest sport we’ve got.”

Yagnik calls tennis “definitely one of the healthier sports,” noting all of its benefits and low injury rate.

“The fact that 4-year-olds are playing it and 80-year-olds are playing it, there are not a lot of sports where you can do that. So that’s a huge benefit,” he adds.

Both experts say many of the benefits apply to pickleball as well, though it’s not as challenging and doesn’t require the same aerobic intensity as tennis since the court is smaller.

How to start playing tennis safely

If you’ve been sedentary, always check with your doctor before starting a new sport. Lessons are key, as is the correct equipment.

Do a proper warmup and stretches to prevent injury, both experts say. Common problems include overuse injuries like tendonitis in the shoulder; or traumatic injuries such as twisted ankles, calf strains and knee pain.

But overall, tennis presents little risk for most people.

“From a health and safety standpoint, it’s definitely one of the safer sports we take care of,” Yagnik says.

This story first appeared on TODAY.com. More from TODAY:

NBC 5 Dallas-Fort Worth

Message History

Delivery option(s)