Beckoning of the Tennis Court – Final Part – Health Benefits
Sport is generally known for keeping us active and healthy, but what is less commonly known is how many health benefits can be obtained by playing tennis. Researchers examine these concerns, providing both professional and recreational tennis enthusiasts with an awareness of what occurs to the body and mind during tennis participation.
Tennis is a terrific exercise that can keep you in shape whether you’re 5 or 95. You can play singles, doubles, or against a backboard on your own. It keeps your cardiovascular and musculoskeletal systems in peak condition even as you become older. Plus, there’s nothing like a strategic cerebral game that allows you to enjoy the fresh air of the outdoors.
Here are the most crucial reasons why you should select Tennis as a fitness scheme according to Sirwiss-partnered tennis instructors.
Health Benefits of Playing Tennis
Tennis works on a variety of organ systems and muscle groups in your body. It’ll get your heart rate up, your quads and hamstrings working, and your competitive side fired up—all while spending time outside with a friend. Tennis has a number of physical (and mental) health benefits for people of all ages.
1. Supports Cardiovascular Health
Any type of aerobic activity strengthens your heart. Tennis activities that raise your heart rate include leaping for the perfect stroke, sprinting along the court, and chasing runaway balls. As your heart rate increases, you breathe deeper and faster, increasing oxygen and blood flow throughout your body—all of which lead to a stronger cardiovascular system. According to a 2017 study, participation in racquet sports was associated with a 56% lower risk of mortality from cardiovascular disease (and a 47% lower risk of death from any cause).
2. Help with Weight Loss
Tennis provides cardiovascular activity that may help you reduce weight if that is a personal goal. In a 2012 study, researchers discovered that obese men and women who added aerobic exercise to their routine five days a week shed considerable amounts of weight over ten months, even when they made no dietary adjustments. Tennis can burn a few hundred calories per hour, depending on your weight and the intensity of your game. Maintain a healthy weight by combining this activity with a balanced food.
3. Improves Range of Motion
The expansive movements of tennis, such as serving and volleying, are an excellent way to improve your range of motion. These dynamic stretches lubricate and strengthen your joints, muscles, and tendons. However, if you are a beginner on the court, it is prudent to build up to these movements to avoid injury.
Warming up prior to a tennis encounter is essential for reducing injury risk and enhancing performance. Move your joints through their normal range of motion (as opposed to stretching) to increase blood flow to the muscles you’ll be using on the court, particularly the shoulders, knees, and spine. A number of controlled repetitions that mimic your movements on the court are the most effective method to prepare your body.
4. Improves Balance
If you don’t want to fall over every time you lean back for a backhand, you must possess excellent equilibrium in tennis. By using a racquet, you train your body to maintain balance while striking and serving with a two-foot arm extension.
5. Reduces Osteoporosis Risks
Osteoporosis occurs when the formation of new bone is unable to maintain pace with the deterioration of old bone, making bones more brittle. This condition primarily affects women, and the risk increases with age. Contrary to what you may believe, exercise does not increase the likelihood of fractures. According to the National Institutes of Health, a variety of exercises can help prevent osteoporosis, particularly weight-bearing exercises. Every time you elevate your racquet in tennis, you are working against gravity. This force exerted on your bones strengthens them.
6. Facilitates Agility
Who wouldn’t desire greater agility? Tennis’ intricate footwork can help you become more agile. The sport of tennis is not linear. The court must be covered, necessitating forward, backward, lateral, and diagonal movement patterns. Frequently, tennis players change direction, halt and start, and accelerate and decelerate. They must also adjust their vertical positioning for overhead volleys and serves, as well as for low balls. This incessant switching of movements in tennis trains the body and mind to be more adaptable.
7. Improves Motor Control
Motor control is the awareness and capacity to stabilize one body part while another is in motion. This area of physical endurance can be uniquely enhanced by tennis movements. As you move your arm to strike your racquet, motor control is required in tennis. In addition, as you swing, your abdominal muscles stabilize your hips, preventing you from falling.
Racquet sports may improve your coordination in more ways than just your limbs and legs. The body rotation, halting and starting, reaching, and balancing required by tennis may help to strengthen the core. Tennis develops the core in ways that go beyond basic postural exercises and abdominal floor routines.
8. Improve Your Mental Health
Tennis requires quick reasoning and split-second responses. As you remain vigilant and think strategically, your body forms new neural connections between the nerves in your brain. This may preserve mental acuity as you age.
Other benefits of playing tennis. Tennis is great for your health, but so are many other sports. What makes tennis different from other activities you can choose from? Tennis is a top choice for physical activity because:
- Tennis requires playing with other people. It’s a great way to spend time with friends and meet new people.
- You can play and get a good workout no matter what your skill level.
- It helps reduce stress levels.
- You can play on indoor or outdoor courts.
By leading an active lifestyle, you enhance your overall health and build strong muscles and bones. The same physical activities can become monotonous over time. Consider tennis if you’re searching for a new physical activity to add to your regimen.