By Mike Clance, Senior Leagues Vice President
ALTA members who watched coverage of the US Open last fall likely noticed repeated claims of tennis being “the world’s healthiest sport.” If you’re like me, you asked if there is any truth to such bold claims. The good news is that science increasingly backs up these claims, especially for seniors discovering or rediscovering the game. Participation in senior tennis has surged since 2020, with an average of 15,200 players in each of the past six years. What is driving older adults to pick up racquets? Should you join them?
The numbers are striking. The landmark 2018 Copenhagen City Heart Study, which followed 8,500 people over 25 years, found that tennis players increased their life expectancy by an average of 9.7 years when compared to sedentary individuals. That is nearly triple the benefit gained from jogging (3.2 years), or swimming (3.4 years), and dramatically more than typical gym workouts (1.5 years). When compared to other racquet sports, the longevity boost gained from tennis still came out on top.
What makes tennis so beneficial? It all comes down to the unique combination of physical and social benefits. Unlike running or cycling, tennis engages the entire body with sprinting, shuffling sideways, twisting, and stretching. Benefits of this full-body engagement include improved cardiovascular fitness, increased bone density (which helps prevent osteoporosis), and enhanced balance and coordination.
Mental benefits of the sport are just as impressive. Tennis demands constant strategic planning and split-second decision making, both of which keep the mind sharp. Studies have shown tennis players, when compared to non-players, exhibit better eye movement tracking, quicker reaction times, and significantly lower levels of stress, depression, and anxiety.
But tennis’s greatest advantage lies in what happens between points. Dr. Peter Schnohr, lead researcher for the Copenhagen study, notes the loneliness of solo gym workouts compared to the typical player socialization before, during, and after tennis matches. This socialization may explain why the sports with the biggest longevity gains (tennis, badminton, soccer) all require partners or teams.
Even though the benefits are clear, tennis does present challenges for our aging bodies. The sport’s high-intensity nature and stop-and-go movements can stress joints, particularly knees, hips, and shoulders. Rotator cuff issues, lower back pain, and ankle sprains are common concerns. And as we age, recovery times from such injuries lengthen.
When compared to pickleball, the larger tennis court requires significantly more ground coverage (78 feet versus 44 feet) and the average tennis racquet typically weighs about 24-percent more than the average pickleball paddle. Such increased physical demands may cause issues for seniors who lack proper conditioning and don’t take proper precautions.
So, how about some good news? Tennis is remarkably adaptable. Seniors can reduce injury risk by playing doubles instead of singles, choosing softer clay courts when available, and focusing on strategy and placement over raw power.
Now is a great time to get started with senior tennis! Spring is on the horizon and registration for the summer Senior Men’s and Senior Women’s leagues opens soon. Now is the perfect time to find a team that fits your skill level. You can use the “Find Players and Teams” function on the ALTA website to search for teams looking for players in your area.
Whether you are a complete newcomer or returning after years away from the game, the ALTA senior tennis community is ready to help you discover why players keep coming back decade after decade. To play in the ALTA Senior Leagues, you only need to be 45 years young!
*Before beginning any new exercise program, including tennis, consult with your healthcare provider to ensure the program is appropriate for your individual health status.
