Many people have probably heard that a balanced diet, adequate sleep and regular physical activity are essential for a long and healthy life. This powerful trio helps reduce the risk of chronic diseases like cancer, heart disease and diabetes, boosting both lifespan and quality of life, according to Dr. Patricia Kolowich, an orthopedic surgeon at the Henry Ford Center for Athletic Medicine.
While any form of physical movement benefits your health, research suggests that some recreational sports may lead to greater increases in longevity than others. In the study, participants were followed for up to 25 years to assess how different sports influenced their lifespan.
The results revealed the following gains:
- Tennis extended lifespan by 9.7 years
- Badminton by 6.2 years
- Soccer by 4.7 years
- Cycling by 3.7 years
- Swimming by 3.4 years
- Jogging by 3.2 years
- Calisthenics by 3.1 years
Why does tennis rank highest in life-extending benefits?
“Tennis works both your upper and lower extremities,” Kolowich said. “You’re using your muscles, there’s cardio involved, it’s a very active sport. It’s also a sport you can play at any age: you can play it as a child, as an adult -- even at 75 years old, although you might not be as aggressive with it.”
But the benefits of tennis go beyond physical exercise. Its social aspect plays an important role, too.
“While you can hit tennis balls by yourself, it’s usually with other people,” Kolowich said. “And studies have shown that people who have social support live longer than those who live in isolation. People who have connections with others tend to be happier. They have a more positive view of the world. So, if you combine those two factors -- physical activity and social connections -- you get even more health benefits.”
This pattern holds true for the other sports on the list, as well.
“As you go down the list of sports that increase longevity, you can see they’re not sports you do alone. Badminton you don’t play alone, soccer you don’t play alone. While you can technically cycle alone, people often cycle in a group.”
Bottom line: Move your body -- and bring a friend
Even if tennis isn’t your preferred sport, the main takeaway is this: Enjoy physical activity in the company of others.
“Get a couple of people together and go for a walk or go to a yoga class,” Kolowich said. “Pickleball is a popular recreational sport; it’s very social and fairly easy to pick up. Any physical activity is better than none -- and turning it into a social outing is the best option. It will keep you coming back because you want to see your friends, and it will be a more consistent activity. You want it to be something you enjoy so that you’ll do it on a regular basis.”
However, just remember that not every day requires group workouts.
“You should be physically active every day, but it doesn’t always have to be two hours of tennis with friends,” Kolowich said. “If you set yourself up for this goal but don’t have the time, you might get discouraged and stop altogether. Try a few days a week as social activity and the other days on your own. Aiming for 30 minutes of physical activity a day is best -- and any type of exercise can really make a difference in your life.”