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Benefits of Playing Tennis

Why play tennis?

The health benefits of tennis 

A game of tennis involves a variety of types of play, including serving the ball over the net, rallies (when the ball is hit back and forth between opponents), fast movements and strategic game play.

Tennis can be played as a sport or as a recreational activity with friends and family. Either way, playing tennis is a good sport to maintain your health, fitness, strength and agility. It has been calculated that an hour-long game of singles tennis burns around 600 calories for men and 420 calories for women.


Tennis is a unique sport; it provides both aerobic (endurance) and anaerobic (fast explosive movements) training. The average point in tennis includes bursts of activity and acts to condition our bodies the same way interval training would do. 

This has a profoundly positive effect on our heart and lungs with studies showing that playing just 3 hours a week can reduce the risk of heart disease by over 50%. Furthermore, playing tennis can reduce the rate of decline of our fitness as we get older. Playing tennis on a regular basis also leads to stronger, healthier bones. 

Tennis can give you a great workout and it can be lots of fun. Playing tennis offers many health benefits including:
  • increasing aerobic capacities
  • lowering resting heart rate and blood pressure
  • improving metabolic function
  • increasing bone density
  • lowering body fat
  • improving muscle tone, strength and flexibility
  • increasing reaction times.

And that's not all.  As well as being a great physical workout, tennis is also:

  • a non-impact sport
  • a great way to meet people and spend time with friends
  • suitable for all ages and skill levels. Whatever your level, you can find someone of a similar ability to play with
  • helpful to reduce stress
  • not dependent on youth or strength – you can play for a lifetime or start the game at any age
  • played all over Australia and through many parts of the world.

So, in a nutshell ....

  • Tennis is a good sport for maintaining health, fitness, strength and agility. It also has social and psychological benefits.
  • You can play with a club or with friends and family as a social activity.
  • Remember to make sure you have plenty of fluids on hand and re-hydrate regularly.
  • Like any physical activity, take care that you don’t overdo it.

Some things to consider, so as to help avoid tennis injuries ....

  • Avoid playing with a pre-existing illness or injury. If in doubt, talk to a doctor.
  • Warm up your muscles and joints before hitting the court.
  • Maintain an adequate fitness level. Undertake conditioning and training exercises specific to the physical demands of tennis.
  • Occasionally, injuries caused through repetition of strokes can occur in tennis. Correct technique and playing the volume of tennis appropriate to your fitness levels can prevent injury. Make sure you have plenty of fluids on hand and drink regularly.
  • Play at a level according to your age and physical condition..
  • If the court conditions are wet, consider playing indoors or even postponing your match, especially if the surface is slippery.