Is tennis good for fitness?
Tennis can do wonders for your physical health - and your mental wellbeing too. Here’s how...
Is tennis good for fitness? There’s a lot more to that question than meets the eye. I’m not a physiotherapist or a professional fitness instructor but, having been in tennis all my life, I know that the beauty of the sport is that you can get whatever level or kind of fitness you want out of it.
Tennis can help people of all ages and abilities, and the benefits are both mental and physical. And whatever it is you love about the game, whether it’s a gentle social outing or a hard-fought competition, tennis will give you everything you need... and more.
Think about the activities a top player carries out in a game of tennis.
They need to sprint, stop, turn, twist, jump, stoop – and all while swinging a weight in their hand. They need to move quickly forwards and backwards, side to side, reach up high, caress the ball or smash it. Tennis works every muscle group, and that’s before you get on to the mental tests. Players need to read the ball, react in a flash, make lightning decisions, come up with a strategy on the hoof, defend and attack. A tight singles match that goes five sets can be a marathon-like endurance test – they can be out there for hours with no time limit.
But at the other extreme, tennis can be a lovely, gentle inter-generational knockabout -- a laughter-filled hour or two with friends and family.
In my years on the courts I’ve seen so many different people get all kinds of health benefits out of tennis. Here are just a few...
Seniors – For older players and retirees, tennis is perfect for maintaining a basic level of activity. It gets you out of the house, provides mental stimulation, and helps with coordination. It’s great for socialising keeps you feeling young.
People in rehabilitation – I’ve known people recovering from major illnesses or injuries enjoying easing their way back into activity with tennis. Then there are those who’ve undergone traumatic life events and find that tennis helps them get back into a positive mindset and enjoy feeling stronger again in mind and body.
Pregnant women or new mothers – I’ve known plenty of new mums or mums-to-be keep active and enjoy some me-time on the courts. Tennis doesn’t have to be over-strenuous - you can even play with alternative softer balls to minimise impact.
Kids – Tennis is great for getting kids of all ages off the screens and running around with new friends. As well as the physical benefits, some will even go on to get all sorts of personal development benefits from becoming helpers to the coaches at their club, learning new forms of communication and sharing responsibility.
Parents – People who’ve given up playing team games or stopped enjoying contact sports often really enjoy taking up tennis around their forties. Introductory sessions at your local club are often full of them!
Gym bunnies and sporty types – For those who are already super-fit, tennis is a great complement to pumping iron. There’s teamwork in a quick game of doubles, while a long singles tennis match can really push your endurance and test that cardio fitness to the limit. It tests all sorts of things that the gym can’t: reactions, skills, strategy...It’s a whole mental and physical workout in one package.
So, is tennis good for fitness? Every time I get asked that I ask in return: ‘What kind of fitness benefit do you want out of it?’ And whatever they say, the answer is very much yes!
A note on tennis injuries
Tennis is pretty low-risk compared to some other sports, but as with any physical activity, injuries are possible. Always warm up properly before starting play and warm down afterwards. If you have any long standing issues, like problems with your wrists or elbows, talk to a coach: they might be able to advise you if your grip or technique is causing you discomfort. I always recommend using a dampener (that little plastic thing that acts as a shock absorber on your racket strings) to help prevent problems. (Remember, I’m not a physio, so seek professional help if you are concerned about injury issues.)
Lizzie Flint is a writer and a practicing level 3 LTA professional tennis coach.
She has been in love with the game since picking up a racquet at the age of four – and she has seen it from every possible angle: playing, analysing and reporting on tennis all over the world. Read more about Lizzie here.