Racquet Sports and Aging: A Surprisingly Powerful Combo
- Jul 9
- 4 min read
I’ve been a recreational tennis player for much of my life. I didn’t start playing for health reasons — I just liked the competitive energy, the quick points, and the rhythm of a good rally. It felt like one of the few sports where you could lose yourself in the moment but still walk away feeling like you'd had a real workout. I always called tennis a game of real estate, ie, you were positioning your shots to get an advantage on the next one. Little did I know how helpful it is to my healthspan.
As we get older, a lot of sports fall away. You “age out” of basketball, soccer, flag football, or even long-distance running. The reasons are predictable: increased risk of injury, slower recovery, lingering joint issues, or just not being able to keep up with the competition. But tennis — and racquet sports more broadly — seem to age well with us.
What’s exciting is that racquet sports aren’t just a fun way to stay active — they’re also backed by strong research as one of the most effective ways to stay physically and cognitively sharp as we age. Here’s what the science says:
Cognitive & Motor Benefits
First off, the cognitive benefits are real. These sports demand a blend of physical movement and mental agility. Whether you’re anticipating a shot, adjusting your footwork, or trying to outthink your opponent, your brain stays highly engaged. That combination — physical exertion plus cognitive load — is exactly what researchers have found to be protective as we age. One study in Frontiers in Psychology found that older adults who played sports like tennis or table tennis had stronger executive function, better memory, and faster reaction times than their sedentary peers.¹
Racquet sports demand real-time reactions and precise timing. This keeps visual-motor integration sharp — something that naturally declines with age if we don't challenge it.
The cognitive load from raquet sports is real, constantly testing your attention, anticipation, and decision-making under pressure. That dynamic mix of physical and mental demands helps delay cognitive decline.
Longevity
One of the more eye-opening findings comes from the Copenhagen City Heart Study, which followed people over 25 years. It found that those who regularly played racquet sports, particularly tennis, lived nearly 10 years longer than those who didn’t.²
Even more interesting: tennis beat out other forms of exercise like jogging, cycling, and swimming. The researchers suggested that the combination of high-intensity bursts and social connection may have a unique synergistic effect on longevity.
Muscle, Bone & Agility
Racquet sports are weight-bearing, involve lateral movement, and often include short sprints — all great for preserving fast-twitch muscle fibers and maintaining bone density. The game forces you to move in varied directions, improving balance, stability, and fall resilience — all key in our 60s and beyond. A 2022 study published in BMJ Open Sport found that older adults who played table tennis had significantly better postural control and lower fall risk than their sedentary peers.³
Bonus Points
What I like most is that racquet sports scale well. You can play competitively or casually. You can adjust the pace to your energy level. If your knees don’t love singles tennis anymore, try doubles. If tennis feels like too much, pickleball is booming — for good reason. It’s easier on the joints but still gives you a dose of the same benefits.
It's fun. And fun matters — you’re far more likely to stick with a sport you actually enjoy. It’s inherently social, which feeds motivation and supports emotional health. You can also dial up or down the intensity. Whether you’re playing pickleball with a buddy or hitting tennis balls with a coach, the intensity can be based on how your body feels.
Bottom Line?
Racquet sports are a kind of triple-threat for aging: neuroprotective, physically challenging, and socially rewarding. And unlike so many forms of exercise that feel like “maintenance,” this one gives you something to look forward to. It's competition that grows with you.
If you're curious how your current fitness stacks up for your age — and whether you're well-positioned for activities like these — take the Midlife Fitness Quiz. It's a great first step toward building a stronger, more capable version of you in your 50s, 60s, and beyond.
¹ Wang, P., et al. (2017). The benefits of physical activity on cognition in older adults: A systematic review. Frontiers in Psychology, 8, 1834.https://doi.org/10.3389/fpsyg.2017.01834
² Schnohr, P., O’Keefe, J. H., Marott, J. L., Lange, P., & Jensen, G. B. (2018). Different types of physical activity and mortality: The Copenhagen City Heart Study. Mayo Clinic Proceedings, 93(7), 1042–1050.https://doi.org/10.1016/j.mayocp.2018.01.030
³ Yamada, K., et al. (2022). Effects of table tennis training on balance and cognitive function in older adults: A randomized controlled trial. BMJ Open Sport & Exercise Medicine, 8(1), e001183.https://doi.org/10.1136/bmjsem-2021-001183
Unequivocably the most informative article I have read on the topic of raquet sports and aging. David is to be commended for expertly embracing - with well authenticated research - every aspect of this Powerful Combo. As a 90-year-old, writing a blog on fitness and health, I speak with some experience of these issues. My disappointment is that his message does not reach a wider audience.
Barrie