Forget running and swimming — study finds this sport adds 10 years to your life

 Most, if not all racquet sports require a usable second hand to toss the ball and start the game. So, your doctor's COMPLETE RESPOSIBILITY IS TO GET YOUR HAND AND ARM RECOVERED! NO EXCUSES!

Forget running and swimming — study finds this sport adds 10 years to your life

 While running and swimming are both fantastic ways to build cardiovascular fitness and strengthen your muscles, if you’re not a fan of either, I’ve got good news — research has found a different family of sports is key when it comes to having a long, healthy life. According to a study published in the Journal Mayo Clinic Proceedings, which looked at 8,577 participants in Denmark, racquet sports, in particular tennis and badminton, are associated with the greatest longevity boost of any physical activity.

 Tennis was thought to add up to 9.7 years of life expectancy, and badminton 6.2 years. This is compared to swimming, which added 3.4 years, and jogging, which added 3.2 years.Recent British research supported these findings. A separate study, published in the British Journal of Sports Medicine, tracked over 80,000 participants for nine years, comparing the impact of various sports on their overall health. The researchers concluded that people who regularly played racket sports had a 47% lower chance of all-cause mortality than those who were not physically active. This was almost 20% higher than swimming, which came second with a 28% reduction of all-cause mortality.

 Racket sports were also shown to reduce the risk of cardiovascular disease, stroke, and heart attack by 56%. This is compared to swimming, which reduced the risk by 41%, and aerobics by 36%.

What are the benefits of racket sports?

Racket sports, such as tennis, badminton, squash, and pickleball, are all fantastic ways to build cardiovascular fitness. They involve constant movement, fast sprints, and constant changes of direction as you hit the ball back and forth, all of which elevate your heart rate and strengthen your heart.If you’re looking to lose weight, the fast-paced nature of these racket sports will help you burn calories. The best way to lose weight is to ensure that you are in a calorie deficit — in other words, you’re burning more calories than you consume. The easiest way to track this is to wear one of the best fitness trackers, which will help you keep an eye on your daily movement goals.

Which Sports are Best for Longevity?

Most, if not all racquet sports require a usable second hand to toss the ball and start the game. So, your doctor's COMPLETE RESPOSIBILITY IS TO GET YOUR HAND AND ARM RECOVERED! NO EXCUSES!

Which Sports are Best for Longevity?

More than a workout, sports offer physical, mental, and social benefits that may extend your life by nearly a decade. 

If your goal is to stay as healthy, active, and engaged for as long as possible, you might want to pick up a racquet. Research over the past few years has found that racquet sports are likely more beneficial to

[lon-jev-i-tee] noun

Living a long life; influenced by genetics, environment, and lifestyle.

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longevity and healthspan than other forms of exercise. 

The first large study to report on this phenomenon was the Copenhagen City Heart Study, which after following more than 8,500 people for 25 years, concluded that people who regularly played racquet sports increased their lifespan by almost a decade longer than sedentary people. Tennis players fared the best, living an average 9.7 years more, while badminton players increased their lives by 6.2 years.  By comparison, those who exercised alone experienced milder increases in lifespan: cycling (3.7 years), swimming (3.4), jogging (3.2), and working out at the gym (1.5). 

The study authors surmised that the social nature of these sports is key to their longevity benefits, a theory that’s widely supported. 

In a 2025 review, researchers concluded that in addition to racquet sports’ physical benefits, namely improved cardiovascular function and musculoskeletal health, their interactive nature offers “crucial mental health benefits.” And specifically, by fostering social connection, they prevent loneliness and depression. 

Meanwhile, other studies have found that adults over age 50 who participate in group sports are more likely to remain active, and that people who exercise with others tend to go longer, feel more committed and motivated, and enjoy it more. 

What the research says

Need more reasons to pick up a racquet? Consider this:

• A  large cohort study of more than 272,000 adults (ages 59-82) conducted by the National Institutes of Health and AARP found that 7.5-15 hours of moderate-intensity aerobic exercise was associated with 13% lower mortality risk compared to non-exercisers, with racquet sports and running offering the greatest reductions. But racquet sports provided the most protection from cardiac death.

Which sports are best for longevity?

So far, no studies have compared the longevity traits of different racquet sports, but tennis, badminton, and pickleball are accumulating a promising body of research.  

• Tennis: A 2020 study published in the International Journal of Exercise Science reported that regular tennis players over age 45 have lower rates of heart disease and obesity than non-players. And a 2024 survey of British tennis players found that people who played at least once a week reported a 13% higher rate of well-being than people who did not play tennis. 

• Badminton: Researchers in Japan discovered that 30 minutes of moderate-intensity weekly badminton play can enhance cognitive function, and 3 hours of recreational play per week can effectively manage blood pressure. They also concluded that 100 minutes per week of play was enough to help manage midlife depression, a risk factor for dementia. 
• Pickleball: A 2023 review found that pickleball players experience psychological benefits including personal well-being, sense of life satisfaction, decreased rates of stress and depression, and overall happiness, prompting the researchers to conclude that “pickleball shows potential as a new tool to work and improve people’s mental health.” These findings may also explain why pickleball is the fastest growing sport worldwide — between 32-50 million Americans alone played at least once in the previous year.  (And if you think pickleball is only for older folks, think again. The average age for beginning pickleball players is now 35.)

We know that regular exercise is essential for longevity and thriving:  Adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, 2-3 sessions of resistance training, and regular balance practice. And, having a robust social life consistently ranks among the top factors that lead to a long, healthy, happy life. So, maybe consider joining a pickleball class, dusting off your tennis racquet, or finding a local squash or badminton court to get your game on!