Wimbledon will soon be upon us, and while we love nothing more than watching the matches (with a chilled glass of something and a bowl of strawberries and cream, naturally), the fitness benefits of playing the sport are mighty impressive too.

Whether you’re a tennis beginner or practically a pro, the game has something to offer. Improved physical agility and arm strength combined with mental health benefits make tennis the perfect summer sport.

So grab your racket and your mates and book a court – with benefits like these, you’re going to want to hop on the tennis trend. 

Why is tennis such a great workout? 

Tennis conjures up all manner of dreamy notions of endless summer days, traditional picnics and strawberries with cream. It’s one of the most popular sports in the UK, with statistics showing that almost 650,000 of us play tennis at least twice a month, with the number rising around this time of year as a certain Grand Slam event comes to south-west London.

“Tennis is a globally beloved sport that not only offers a thrilling competition but also provides numerous fitness benefits,” says Amanda Place, award-winning personal trainer and founder of Sculptrition. “Whether you’re a seasoned player or a beginner looking for a new way to get active, tennis is an excellent choice to improve your overall fitness. From enhancing cardiovascular health to boosting strength and agility, tennis offers a comprehensive workout for both the mind and body.”

It doesn’t have to be expensive either, as most towns have public courts and rackets available to hire, so there’s no need to go all out with all the gear before you get started.

So, let’s dive into those fitness benefits. 

Tennis improves heart health

It sounds obvious, but tennis is excellent for improving your cardiovascular health. It combines different types of movement for a truly full-body workout – you’ll be aching for days.

“One of the primary benefits of tennis is its ability to improve cardiovascular health,” explains Place. “Playing tennis involves constant movement, including sprinting, lateral movements and quick changes in direction. These movements elevate your heart rate, promoting a healthy cardiovascular system.”

With regular playing, you should notice improved endurance, stamina and lung capacity, all helping to reduce your risk of heart disease and other illnesses, and improving that all-important overall cardiovascular fitness.

It can improve strength and stamina

You know the DOMS you get when you move your body in a slightly different way? Tennis is a great way to utilise muscles you didn’t even know existed – you can thank us later (when the aches have worn off).

“The dynamic nature of tennis engages various muscle groups throughout the body, enhancing strength and muscle tone,” explains Place. “Repeated swings, serves and volleys work the arm muscles, while lateral movements and changing direction work the muscles in your legs, and the stabilising muscles of the core.”

Additionally, the constant footwork and quick changes in direction during play are great for improving agility, balance and coordination – all crucial elements of overall strength and wellbeing. 

It’s great for improving bone density and joint health

We should all be doing more load-bearing exercises to help protect our bones as we age, and tennis is a great option.

“It puts stress on the bones, which helps promote healthy bone density,” says Place. “As such, playing tennis regularly can help prevent osteoporosis and reduce the risk of fractures, particularly in weight-bearing joints like the hips and ankles.”

The joint-protecting benefits of the game don’t end there. Tennis can also aid joint flexibility and stability while improving your range of motion as you lunge and stretch for those baseline shots, all of which can help to ward off age-related conditions such as arthritis. 

Tennis can enhance your mental agility and focus while you get fitter

Want to work on your decision-making and strategising skills? The tennis court could be the place to crush your business and fitness goals.

“In addition to its physical benefits, tennis is known for its mental demands, making it a sport that exercises both the body and mind,” says Place. “The fast-paced nature of the game requires quick decision-making, strategising and anticipating your opponent’s moves. These mental challenges help improve cognitive skills such as concentration, focus, alertness and problem-solving abilities.”

Never played before? Learning a new skill also teaches discipline, perseverance and the ability to stay calm under pressure – skills that are as helpful in the boardroom as they are on court. 

It’s great for mental health

Don’t underestimate the satisfying power of whacking a small ball over a net. Even if your abilities don’t match up to your enthusiasm, tennis is still a great stress reliever and, as it can’t be played alone, it helps to foster social connection.

“Whether you play with friends and family or join a local club or league, tennis builds camaraderie and brings opportunities to meet new people who share a common interest,” says Place. “This, combined with the physical exertion will get those endorphins (the body’s natural feel-good hormones) flowing, helping to reduce feelings of stress, anxiety, and depression.”

Images: Getty