Surprising study finds this workout adds 10 years to your life – and it’s not running or weight training

Here's why it's so good

By Bridie WilkinsPublished: 02 July 2025

Photo:  Jay Yuno//Getty Images

While you probably know that running can reduce all-cause mortality by improving your cardiovascular health, and weight training can do so by preserving muscle mass, and metabolic and bone health, science shows they’re not quite as effective as another form of movement when it comes to living a long and healthy life: tennis.

The research involved 8,577 participants in Denmark, with an average age of 44, and the risk of all-cause and cardiovascular mortality was calculated based on the answers participants gave in a series of questionnaires around the frequency and duration of exercise they do, lifestyle factors like smoking, diet and alcohol consumption, and their education, income and medical history. Those who did tennis were expected to live 9.7 years longer than if they didn’t do any exercise; those who ran had a life expectancy gain of 3.2 years; and those who did gym training, like weights, only had a 1.5-year longer life expectancy.

If you’re sceptical, another study published in the British Journal of Sports Medicine, reinforces the findings. This one tracked over 80,000 participants for nine years, comparing the impact of various sports on their overall health. Those who regularly played racket sports – including tennis, but also badminton, squash, racquetball, and table tennis – had a 47% lower chance of all-cause mortality than those who didn’t exercise. The study also evaluated the benefits of swimming, cycling, and aerobics: swimmers had a 28% lower risk, cyclists had a 15% lower risk, and those who did aerobics had a 27%

Tennis (and racket sports) are clear winners, but why? For the authors of the Danish study, they believe it’s largely down to the element of social interaction. It fosters camaraderie, emotional support, trust, and a sense of belonging – all of which have been proven to impact health just as much as how much movement you do or how nutritious your diet is. Other experts put it down to the high-intensity interval training effect: tennis naturally involves short bursts of intense effort, like sprints and rapid direction changes, which improve cardiovascular fitness, insulin sensitivity, and vascular function – health markers closely tied to longevity. So, if you're already feeling inspired by Wimbledon, consider this your sign to book a court.