Andy Murray’s former tennis coach says playing racket sports is the best thing you can do to improve longevity at any age—here’s why

There’s nothing quite as satisfying as hitting a forehand winner down the line in tennis—especially when you’ve hit the previous dozen into the net.

But that satisfaction is all the sweeter knowing that the simple act of playing tennis can add years to your life.

That’s the belief of former pro tennis player Mark Petchey, who has also coached Andy Murray and Emma Raducanu.

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According to a landmark Danish study from 2018, tracking 8,577 participants across 25 years, people who play tennis regularly live an average 9.7 years longer than their sedentary counterparts.

That’s more than badminton (6.2 years), soccer (4.7), cycling (3.7), swimming (3.4), jogging (3.2), calisthenics (3.1), and even gym activities (1.5).

To understand why tennis can add years to your life—and life to your years—I recently joined the former British number one for an active vacation at the five-star Neilson x Mangia's Torre del Barone Resort in Sicily, Italy.

Why can playing tennis help you live longer?

My first, and most obvious, takeaway was that tennis—and all racket sports for that matter—are a full-body workout.

From advancing quickly from baseline to net and invariably back again when the ball floats past, you need to be quick and agile on your feet.

It also demands balance, coordination and strength to strike the ball cleanly and powerfully on both your stronger and weaker side.

"Tennis is the healthiest sport on the planet," argues Petchey, now 55.

For starters, he tells Fit&Well, it demands long-term commitment and discipline.

"Playing tennis is one lifelong learning curve. I don't think you ever stop learning. It's a real investment."

It's also very sociable, he adds, "which is a big hook for pickleball and padel too."

Incidentally, pickleball and padel were likely not on the Danish research team's radar between 1991 and 2017 when the study was conducted, but the authors did note that sports involving a high degree of social interaction scored highest.

"Leisure-time sports that inherently involve more social interaction were associated with the best longevity," they concluded.

Petchey has another theory on why tennis, more so than other common sports, proved to be so effective at increasing life expectancy.

Shorter, sharper sprints, he explains, rather than long, slow cardio, helps keep us young and our bodies active.

"More importantly, tennis also keeps your brain active because you're constantly problem solving on the court, constantly communicating to your partner or opponent."

And hopefully sharing a friendly coffee and a chat with them after, too.

"The dedication required to master it will help in everything you set your mind to," he adds. "For me, it's the ultimate chess match."

Why you should pick up a racket

The mind-and-body benefits of racket sports aren't restricted to just tennis.

Petchey firmly believes playing any racket sport, be it padel, pickleball, squash or tennis, will add more strings to your bow.

Firstly, he says, there's every chance you'll discover the simple joy of falling in love with a new sport.

Secondly, you'll improve your hand-eye coordination, an invaluable skill that's transferable to any activity requiring dexterity.

Third, and especially if you've never tried that sport before, it could improve your overall brain health thanks to something called neuroplasticity.

This is the brain's capacity to develop and maintain brain and cognitive function, especially in later life, which research suggests can be prompted by learning a new skill.

Last, but by no means least, Petchey says regularly playing racket sports is one of the best ways to tick off the recommended 150 weekly minutes of moderate-intensity (or 75 minutes of vigorous-intensity) aerobic activity we should all be striving for.

Petchey finishes by saying: "I promise you'll have one of the best workouts of all time."