New research shows that the health benefits of exercise vary significantly depending on the activity, with racket sports such as tennis and badminton showing the strongest association with extended lifespan.
According to the Copenhagen City Heart Study, which tracked 8,577 Danish adults over 25 years, racket sports enthusiasts had life expectancies up to nearly 10 years longer compared to sedentary individuals. Tennis players gained 9.7 years and badminton players 6.2 years, far exceeding cycling (3.7 years), swimming (3.4 years), and running (3.2 years). The gap was also significant compared to soccer (4.7 years).
A separate study published in the British Journal of Sports Medicine, which followed more than 80,000 people over nine years, found that racket sports participants had a 47% lower mortality risk than inactive individuals. This figure is approximately 20 percentage points higher than swimming (28%). The risk of cardiovascular disease, stroke, and heart attack was also reduced by 56%. However, both studies are observational, meaning results should be interpreted as associations rather than causal relationships.
Experts attribute these findings to the nature of racket sports as high-intensity interval exercise that engages the entire body. Explosive movements when the ball approaches, followed by brief rest periods while waiting for returns, continuously stimulate heart rate. Lateral direction changes and sudden stops strengthen small muscles around ankles and knees, improving balance and helping prevent falls.
Cognitive engagement is another distinguishing factor. Reading opponents' movements and predicting ball trajectories repeatedly enhance concentration and reaction speed. Longevity researcher Dan Buettner said, "Racket sports are exercises that involve social activity, and this is key to longevity."
For those who find tennis or badminton physically demanding, pickleball offers an alternative. This sport combines elements of tennis, badminton, and table tennis, with smaller courts and slower ball speeds that reduce injury risk. Despite this, continuous short rallies still elevate heart rate sufficiently. The sport has been gaining popularity in Korea as it offers a low barrier to entry for those returning to exercise after long breaks or for middle-aged and older adults.