Why Tennis Adds Years to Your Life (and Life to Your Years)

Written By Taylor Lee

Ever since I began playing tennis at 12 years old, I heard what everyone hears: “Tennis is a sport for life.” But in 2018, burnt out and overly injured, I left college thinking I’d probably never play again.

(that’s me on the far right!)

Fast forward to 2023. After being laid off from my job of five years, I fell back on my tennis skills and began coaching. Standing on court with new players, watching them discover the game I’d once loved, something shifted. I began thinking: maybe they were right. Maybe tennis really is a sport for life—but only when approached the right way.

This realization deepened recently after I attended the USTA Atlanta Tennis Providers Appreciation event. Among the swag was the newest USTA slogan: “The World’s Healthiest Sport.” I’d drafted much of this piece already, exploring what makes tennis sustainable long-term, and suddenly I found myself holding evidence that confirmed everything I’d learned.

The data genuinely surprised me. A 2018 study from the Copenhagen City Heart Study, published in Mayo Clinic Proceedings, found that playing tennis can extend your life by 9.7 years, with the next closest sport being badminton at 6.2 years.

But why tennis? Well, several reasons. Tennis supports cardiovascular health through short bursts of movement that build anaerobic fitness. A British Journal of Sports Medicine review found that racquet sports like tennis can reduce cardiovascular disease risk by 56% when played regularly. The sport helps with bone density, hand-eye coordination, anxiety reduction, self-esteem, socialization, and overall confidence.

While all of these benefits matter, this particular post will focus on three pillars that have shaped my coaching philosophy at Tennis with Taylor: the three elements I believe are essential for making tennis truly sustainable over a lifetime.

Coordination and Cognitive Ability

After coaching players of all ages, I’ve found working with adults to be uniquely rewarding. There’s something special about people who come to tennis seeking a joyful way to move, meet new people, and learn for the sake of learning itself. As we age, physical and mental health can decline quickly, but tennis offers a powerful counter, both as a sport and as a social activity.

Tennis demands more from your brain than many realize. Every match requires strategy, scorekeeping, split-second decisions, and constant adaptation, all while you’re moving, tracking the ball, and often conversing with your partner or opponent. Research published in the Journal of Aging and Physical Activity (2016) found that older adults who played racquet sports demonstrated significantly better executive function than those who didn’t.

The best part? You can play tennis into your 80s and beyond. It doesn’t matter if you start at 5 or 75; it’s never too late to build coordination and cognitive health.

I recently participated in a coaching certification where one participant led the session while the rest of us played using our non-dominant hand. I had so much fun learning tennis all over again, experiencing that beginner’s mindset. Every solid groundstroke or successful serve felt like a genuine achievement. It reminded me that the cognitive challenge of learning never stops in tennis, no matter your level.

Community

Remember that 9.7-year lifespan extension I mentioned earlier? It’s not just about the physical activity. Researchers believe the social interaction inherent in tennis plays a major role. Compare tennis’s 9.7 years to soccer at 4.7, cycling at 3.7, or jogging at 3.2, and a pattern emerges: the more social the sport, the greater the longevity benefit. (Copenhagen City Heart Study, Mayo Clinic Proceedings)

Tennis naturally brings people together. Whether you play at a club, through a community tennis association, or at your local park, you’re connecting with others. Even competitive singles creates a unique bond between opponents. And in doubles, drills, or group clinics, you’re actively cooperating, working together to keep rallies going, encouraging each other, and sharing in both mistakes and successes.

This cooperative element matters more than you might think. In her book The Joy of Movement, health psychologist Kelly McGonigal explains that “repeated exposure to endorphins while in the company of others builds an extended family.” When we move together, our brains release dopamine, endorphins, and endocannabinoids, which researchers call a “cooperation high.” This helps explain why, even after a tough loss, you often leave the court feeling energized rather than depleted. The shared physical experience creates bonds that transcend competition.

Back in North Carolina, I coached a program called Rusty Rackets, where players who hadn’t touched a racket in years came to relearn the basics and shake off the rust. It met every Saturday morning, and over time, I noticed players arriving early and staying late to hit with each other. Sometimes I’d show up to find them already on court, rallying and laughing. Watching that community form, week after week, brought me tremendous joy. That’s the magic of tennis; it creates spaces where friendships emerge naturally.

Confidence

Confidence is everything. Life is hard, and it’s easy to be self-critical, but learning a new skill can rebuild you from the inside out.

A survey by Southern Connecticut State University (2000) found that tennis players exhibited higher self-esteem, vigor, and optimism than other athletes or non-athletes, and lower tension, anger, depression, and fatigue. The USTA’s 2019 research supports this too: 97.7% of players said tennis helps them manage their health, with frequent players reporting better self-rated well-being overall.

Tennis builds confidence because there’s always room for growth. From beginner basics to advanced strategy and trick shots, the learning never stops. As psychologist Terry Buttimer, Ph.D. explains, “If you engage in a new skill, you’re going to thicken the brain’s prefrontal cortex. As you develop a new skill, you’ll gain courage and confidence, which helps you override fear and anxiety.”

This applies whether you’re hitting your first forehand or perfecting your slice serve at age 60. Each small victory — a cleaner contact, a won point, a successful net approach — builds on the last. Tennis teaches you that improvement is always possible, a lesson that extends far beyond the court.

Keeping It Sustainable

While tennis offers incredible benefits, it can also wear you down if you’re not careful. So how do we prevent this? How do we make tennis truly sustainable?

Warm up and cool down. I know it can feel tedious, but your body will thank you. Even a light jog, jump rope, or arm circles help. After playing, take a few minutes to stretch. These small rituals make a real difference over time.

Cross-train. Playing every day without variety risks overuse injuries. Add weight training, yoga, or endurance work. A 2016 review in the British Journal of Sports Medicine found that tennis players who incorporated varied training saw better aerobic fitness and lower injury rates.

Take breaks when you need them. If tennis feels like a chore rather than a joy, rest. You’ll come back sharper and more enthusiastic.

Find your tennis community. If you don’t click with a particular program, coach, or group, explore other options. I’ve switched coaches myself, and I’ve had students leave my programs for different approaches. It’s about finding the right fit for your goals and learning style.

The key principle is simple: trust your intuition and listen to your body. Tennis can only be a sport for life if you treat it like one.

Conclusion

Here’s what I’ve learned through my journey from burnt-out college player to passionate coach: being “a sport for life” doesn’t just mean you can physically play tennis into your 80s (though you definitely can). It means finding a way to engage with tennis that’s sustainable, joyful, and uniquely yours.

The coordination and cognitive benefits keep your mind sharp. The community keeps you connected. The confidence keeps you resilient. When you approach tennis with balance, rest, the right support, and genuine enjoyment, these elements work together to create true longevity.

Tennis gave me friendships, confidence, physical health, and a career I love. Now, as a coach, I get to help others discover their own sustainable tennis path — one that adds years to their life and life to their years.

Whether you’re considering tennis for the first time or returning after years away, I encourage you to find a local program and give it a try. Look for beginner-friendly clinics, community classes, or coaches who prioritize enjoyment alongside skill development. Tennis is waiting for you.

So yes, tennis is a sport for life. And with the right approach, it can be your sport for life too.

Sources

Taylor Lee
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