When most people think of staying fit, two exercises usually top the list: running and swimming. Doctors, fitness gurus, and weekend warriors have long praised these two as some of the best ways to stay in shape. They get your heart pumping, strengthen muscles, and are relatively low-cost (well, maybe not that gym pool membership).
But recent research is shaking up that old advice.
It turns out that sports you might think of as just fun and recreational—like tennis and badminton—could actually outperform traditional workouts when it comes to improving your health and helping you live longer. Yup, the casual back-and-forth you play on a sunny afternoon might be doing more for your body than pounding the pavement or swimming laps ever could.
Let’s dive into what this research found, and why picking up a racket might just be one of the best health decisions you can make.
🎾 The Study That Changed the Game
A large study from Denmark tracked the health and lifestyle habits of over 8,500 adults for about 25 years. The goal? To find out which types of exercise were most strongly connected to a longer life.
Here’s the average increase in life expectancy, based on the sport people played:
- Tennis: +9.7 years
- Badminton: +6.2 years
- Soccer: +4.7 years
- Cycling: +3.7 years
- Swimming: +3.4 years
- Running: +3.2 years
- Calisthenics (like pushups and situps): +3.1 years
- Health club activities (e.g., gym workouts): +1.5 years
So, the two sports that topped the chart—by far—were tennis and badminton.
That’s right. Smacking a ball or shuttlecock across a net could potentially add nearly a decade to your life. That’s more than three times what you might gain from running.
But why? What makes these games so special?
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⚡ Fast-Paced Fun That Works Your Whole Body
Unlike jogging or swimming, which involve steady, repetitive movements, racket sports are a dynamic mix of speed, coordination, and agility. When you’re on the court, you’re constantly moving in all directions—sprinting forward, lunging to the side, backpedaling, twisting. These quick and unpredictable motions keep your heart working hard and your body guessing.
In fact, one of the key reasons tennis and badminton are so effective is because they incorporate something called high-intensity interval training, or HIIT. That’s when short bursts of intense effort are followed by brief rest periods. It’s widely considered one of the most efficient ways to burn fat and build cardiovascular strength. And racket sports do this naturally—without the need for a stopwatch or structured routine.
🦴 Building Better Bones and Balance
But the benefits don’t stop at calorie-burning and heart health.
Racket sports also help strengthen bones, especially in your hips, spine, and legs. This is thanks to the weight-bearing and impact-based movements involved—think jumping, landing, twisting, and sudden stops. These actions send signals to your bones to reinforce themselves, which is crucial for preventing osteoporosis and fractures later in life.
As we age, we tend to lose bone density and balance. But sports like tennis challenge your stability, footwork, and hand-eye coordination all at once, which helps keep your reflexes sharp and your posture strong.
🧠 It’s a Workout for Your Brain, Too
What’s more, racket sports are mentally stimulating. Every serve, volley, and return demands focus, strategy, and quick thinking. You’re constantly adapting to your opponent’s moves and deciding what to do next in a split second.
That mental engagement may explain why these sports are linked to lower rates of cognitive decline in older adults. It’s not just physical—it’s brain exercise, too.
And unlike treadmill workouts or solo runs that can sometimes feel monotonous, playing a game with someone keeps your mind entertained. You’re having fun, solving problems, and staying alert without even realizing it.
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🤝 Social Connections Are a Hidden Health Boost
There’s another ingredient in the mix that researchers believe plays a big role: social interaction.
Most racket sports are played with at least one other person. That regular human contact—whether it’s chatting during water breaks or sharing a laugh over a missed shot—creates emotional support and builds community.
Loneliness has been linked to a variety of health risks, including heart disease, depression, and early death. But when you make exercise social, you’re not just strengthening your body—you’re nourishing your mental and emotional well-being, too.
🧘♀️ Enjoyment = Consistency = Results
Let’s face it: the best workout is the one you’ll actually do. For many people, the idea of running for miles or swimming endless laps isn’t exactly thrilling. But chasing a ball, diving for a shot, and trying to outsmart an opponent? That’s play. That’s fun. And fun is something we’re more likely to repeat.
Because racket sports are enjoyable, many people stick with them for years—sometimes decades. And consistency is where the real magic of any fitness habit lies.
Plus, you don’t need to be Serena Williams or play like an Olympian to get the benefits. Even a couple of matches a week can make a big difference.
🏓 Getting Started Is Easier Than You Think
Think you’re too old, too out of shape, or too busy? Think again.
Racket sports can be adapted for almost any age or fitness level. There are community leagues, beginner clinics, and casual pick-up games at local parks and rec centers. And the gear? All you really need is a racket, some comfortable shoes, and a willing partner.
You don’t even need a full court—many people play modified games in driveways, garages, or indoor gyms.
If tennis or badminton feels too intense, you can ease in with pickleball—a slower-paced paddle sport that’s growing wildly in popularity among people of all ages, especially seniors.
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💡 The Bottom Line
Swimming and running are still excellent forms of exercise. But it’s time to rethink what “effective” fitness looks like. Tennis, badminton, and other court sports offer a unique combination of physical, mental, and social benefits that can significantly boost your quality—and quantity—of life.
They’re fun, fast, and surprisingly powerful. And they just might help you live longer, laugh more, and move better as you age.
So next time you’re looking for a way to stay healthy, consider picking up a racket. It might just be the best decision you make for your body and your future.
