9 health benefits of playing tennis
Supports cardiovascular health
Any aerobic activity strengthens your heart . Jumping, running around the court, and chasing balls are some of the activities that increase your heart rate while playing tennis.
As your heart rate increases, your breathing becomes deeper and faster, increasing the flow of oxygen and blood throughout your body - all of which helps strengthen your cardiovascular system.
One study found that participating in rocket sports was associated with a 59% reduction in cardiovascular mortality (and a 47% reduction in the risk of death from any cause)
Contributes to weight loss
Aerobics classes through tennis not only protect your heart, but can also help you lose weight if that's your personal goal. In a 2013 study, researchers found that obese men and women who added aerobic exercise to their routine five days a week lost significantly in weight over 10 months, even if they made no changes to their diet.
Depending on your weight and the intensity of the game, you can burn several hundred calories per hour playing tennis. Combine this activity with a healthy diet for even more weight loss.
Increases your range of motion
wide movements in tennis, such as swinging and pulling, are a great way to increase your range of motion. These dynamic stretching movements strengthen joints, muscles, and tendons. However, if you are just starting out on the court, it is wise to work to ensure that these movements prevent injuries.
"Before a tennis match, it is important to warm up to reduce the risk of injury and improve your results," says registered kinesiologist and movement specialist Marian Barnick.
"Move your joints in their normal range of motion (without stretching) to ensure blood flow to the muscles you will use on the court; especially the shoulders, knees, and thoracic spine. A series of controlled repetitions that mimic your movements on the court is the best way to prepare your body."
Improves balance
Good balance is a must in tennis (at least if you're not going to tip over every time you bend over for a backhand). Using a racket, you train your body to maintain balance when hitting and serving by extending your arm.
Reduces the risk of osteoporosis
Osteoporosis occurs when the bones lose their density and there is a partial degradation of them, as a result of which the bones break more easily. Most often, this disease affects women, and the risk increases with age.
You may think that exercise increases the risk of fractures, but in fact the opposite is true. According to the National institutes of health , many types of exercise help prevent osteoporosis, especially weight-bearing exercises.
In tennis, every time you lift your racket, you are working against gravity. This force acting on your bones helps them become stronger.
Promotes dexterity
Who wouldn't want to be more flexible? An unusual game of feet in tennis will help you get back on your feet more easily.
"Tennis is not a straight - forward sport," says Barnick. "Players must cover the area, which requires forward and backward movements, from side to side and diagonally. Tennis players often change direction, stop and start, speed up and slow down. They also need to change their vertical position for low balls, as well as for jumping for the ball over their head and serving.
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according to Barnick, this constant switching of movements in tennis makes the body and brain adapt faster.
Improves musculoskeletal system management
"Motor control is the awareness and ability to stabilize one part of the body while the other part of the body is moving," says Barnick. Tennis moves can definitely support this area of physical fitness.
"In tennis, motor control is necessary when you move your hand to swing the racket. At the same time, the core muscles stabilize your thighs so you don't fall," says Barnick.
It's not just your hands and feet that can become more coordinated after doing rocket sports. The rotation of the body, stop and start, as well as the achievement and balance in tennis can also stabilize your core muscles.
Increases vitamin D
Exposure
getting enough vitamin D has been linked to a stronger immune system, improved heart health, and reduced cancer risk.
Your vitamin D status may even correlate with your risk of complications from COVID-19 (although more research is needed to draw firm conclusions). However, many people are deficient in this important nutrient.
The more you play tennis outdoors, the more likely you are to absorb vitamin D due to sun exposure. Some studies have shown that the body gets the most vitamin D from sunlight around noon, so consider scheduling a match around noon if it's not too hot at that time.
Just don't forget to apply sunscreen! Too much UV radiation from sun exposure increases the risk of skin cancer.
Provides social interaction
As everyone knows, you can't play tennis alone. You need a partner to throw the ball back and forth. Playing with another person has two benefits.
Your mental health will improve through social interaction with other players. Research shows that personal social contact reduces the risk of depression, especially among older people.
The social aspect of a tennis match with a friend can also affect your physical health. Research has linked social isolation to high blood pressure, cancer, increased risk of death from heart disease, and other health risks. Going out on the Playground with a friend can help you feel more of a sense of community and less of a sense of isolation.
To get an abundance of healthy workouts, lace up special tennis shoes. If you are new to rocket sports, try to take your time on the court when playing doubles, or start with a few games instead of a full set. And, as always, talk to your doctor before starting a new exercise regime.
