I played in high school. I loved it. But since then I have probably only played a handful of times.
Recently I joined a league, and I will be honest, it is humbling. I am not as quick as I used to be. My timing is off. But I have been looking forward to it in a way that surprised me, and it reframed how I think about the physical activity pillar.
It reminded me of something simple and powerful. The best way to do something consistently is to like it.
Is one sport better than another for living longer?
Racket sports do seem to stand out. One large study from Denmark found tennis players lived almost ten years longer than sedentary peers, and longer than people who played soccer, swam or did other recreational sports. Studies in Britain and the US found racket sports linked to lower mortality than any other sport examined.
A recent New York Times piece on the best sports for longevity is what sent me looking.
Regular physical activity of any kind lowers the risk of cancer, depression, dementia, type 2 diabetes and cardiovascular disease. Even small amounts matter, with just four to five minutes of vigorous activity a day linked to longevity benefits.
Why might tennis in particular help?
It stacks several things at once: full-body movement, quick changes of direction that improve balance and reduce fall risk, interval-style bursts of intensity, cognitive engagement, and social connection. That last one may be doing more work than we give it credit for.
Social connectedness has been tied to better health and longer life for decades.
Making exercise social, by joining a league or a class or playing with friends, improves motivation and accountability. It is a bit of a life hack, because you address movement and connection at the same time.
So should I take up tennis?
Only if you would enjoy it. What matters more than which sport you choose is finding something you will keep doing. Cycling, swimming and golf all show longevity benefits, and resistance training is critical too, with even one hour a week associated with a meaningful reduction in mortality risk.
Move more. But move in a way that feels meaningful.
For me, right now, that is tennis. It challenges me physically. It forces me to focus. It gives me something to look forward to. And it connects me with other people. That combination might be the real secret.
If you have been trying to force yourself into a workout you hate, maybe the answer is not more discipline. Maybe it is finding your version of tennis.
