A female tennis player looking to strike the ball to the other side of the court
Before you initiate your training in the field, it is vital to learn the basic rules of tennis. These rules will help you get a sense of direction of how you need to prepare yourself for the gameplay (Source: Unsplash)

All sports have health benefits associated with them; some have more than others. Tennis is one of these sports, and one of the more popular ones.

The health benefits of playing tennis are countless. A competitive singles game can burn 575-775 calories per hour for an average person.

This involves serving the ball (the act of starting a game by throwing the ball up and smashing it), rallies (the back-and-forth of hits between opponents), fast movements, and strategic gameplay.

And as a beginner, you need to determine your strengths and gradually develop these skills to benefit from the game's physical aspect.

And aside from its numerous health benefits, it is also fun, competitive, and comparatively easy to learn. Keep reading as we discuss tips, skills, and health benefits of playing tennis:

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Tips On Learning To Play Tennis

A tennis player adjusts their sweatband, getting ready for the game
You can get beginning tennis lessons at any age. Let your kids start at a young age so they can become professionals by the time they're adults. However, being an adult shouldn't shy you away from learning tennis (Source: Unsplash)

Whether you are an adult or a kid, playing tennis will boost your physical and mental health. Moreover, people don't usually think they can make it big until they find themselves competing with the best one day.

Therefore, learn the basic rules of tennis for beginners, pick up your racket, and never put it back down. There is a lot more at stake than you know!

Consider these essential tips to get a headstart in the tennis world:

  • Buy proper tennis shoes because the game requires a lot of movement; wearing uncomfortable shoes can ruin the whole experience
  • Understand all the basic tennis rules to get a sense of direction and to play professionally
  • Practice using a ball machine. This way, you won't have to depend on someone to practice
  • Play with a partner at any opportunity you get. It will help prepare for an actual game
  • Stop practicing, and you'll be back to square one. Hence, be consistent with despite, even if you're excelling

If you want to get more insight on how you can start with the sport, look up a beginner's guide to playing tennis.

Furthermore, newcomers may find self-learning daunting. Hence, they can look for a one-on-one private tutor to walk them through the basics.

Skills You Need To Play Tennis

The basic rules of tennis for beginners require you to perfect specific skills before you can start playing professional or even intermediate matches.

And as mentioned before, you don't need to face this task alone. Instead, you can choose one of several training programs to help you develop these skills.

Without further ado, here are a few skills that you will need to develop to get in the game:

  • Agility: Not being flexible and responsive with your movements can compromise your whole game. Your footwork needs to be fast and efficient if you want to reach the position that will allow you to strike the ball. If you're not agile enough to be in the right place at the right time, everything else becomes irrelevant
  • Power: Now, suppose you can reach the position and hit the ball, but you don't have the strength to get it across the net. So while you need to develop all other skills, it's essential to build enough upper body strength to hit the ball hard enough
  • Mental Strength: Tennis is a game that involves critical thinking and fast decision-making. To be able to react in time, you need to develop your mental strength. This cognitive resilience also comes into play when attempting to overturn a score deficit
  • Flexibility: There is great importance of flexibility in the game. You will be asked to stretch out to return shots throughout the game. Therefore, if you're not flexible, you'll keep missing the hits

8 Health Benefits Of Playing tennis

Whether you're a late learner or have been playing for years, the physical benefits of tennis are apparent and shouldn't be discounted.

It helps you maintain discipline and work towards a better physique. Besides being great for your health, it also boosts your mental health.

According to research, playing tennis results in a more favorable BMI than working out in a gym. It also displayed better upper body health and lower extremity functions.

Hence, here are eight health benefits of tennis that will urge you to start playing tennis today:

1. Increases Aerobic Capacity

Tennis involves quick aerobic movements that can be likened to making a thousand little sprints with short, intense bursts of activity followed by rest.

This way, you get more oxygen and an improved heart rate, helping your body get nutrients to your muscles and cells more efficiently.

2. Boosts Brain Power

Keeping your brain active and alert is essential to efficiently function throughout the day, and tennis helps you with that.

The relentless nature of the sport requires a lot of critical thinking, quick decision-making, and impulse actions. Hence, it exercises your mental health and boosts brainpower.

A tennis player is readying their swing during a rally
The health benefits of tennis make it a highly recommended sport by health professionals. It can increase your mental and physical efficiency, allowing you to live a healthy lifestyle (Source: Unsplash)

Making tennis a part of your daily routine can improve mental alertness, tactical thinking, and critical thinking as you will begin being mindful of strategies and rules.

The brain activity initiated by playing tennis helps regulate serotonin, which is linked to functions such as appetite, sleep cycle, and emotional state.

So besides the physical benefits of tennis, you can also benefit from the positive impact it has on your mental health.

Therefore, if you have an unstable sleep routine or are struggling with emotions, tennis can provide some much-needed solace!

3. Lowers Resting Heart Rate

Having a low resting heart rate is proof of a regularly functioning heart. This is because it can pump more blood at a consistent pace.

In contrast, a high resting heart rate would eventually mean the heart puts extra effort to pump blood.

And to achieve a lower resting heart rate, all you need to do is maintain a consistent exercise schedule, like playing tennis.

Any activity that makes your heart beat faster is suitable for your cardiovascular health. With that in mind, tennis is quite beneficial.

4. Improves Metabolism

With a high level of physical movement, tennis keeps your body on edge. It exercises every part of your body involved in turning, squatting, swinging, and running.

This, in turn, increases the stability of your metabolism, giving you higher energy levels and better digestion.

The body reacts to the high use of energy in the game by increasing the metabolic rate to compensate for the expended energy.

5. Reduces Weight

Tennis demands the constant movement of every inch of your body, making it a great cardio workout. As a result, it helps you reduce weight.

According to the American Dietetic Association, competitive players can burn between 768 to 1,728 calories per two-hour singles session.

Having an active lifestyle also keeps your cholesterol levels and body fat low. So, playing tennis not only reduces weight but also helps instill habits to maintain the lifestyle.

6. Increases Bone Density

Osteoporosis and other bone-deterioration diseases can be caused by lack of movement as it decreases bone development.

As the physical activity involved in the game increases bone density, tennis can help delay or even prevent bone deterioration diseases.

According to a study, most tennis players have significantly greater bone mass in their dominant arm, giving away the fact that movement has a lot to do with the development of bone density.

7. Improves Flexibility, Agility, And Balance

Playing tennis means constantly moving, stretching, changing directions, and reaching out to hit the ball.  If you are rigid in developing agility, balance, and flexibility, you won't perform as a tennis player.

As you start playing tennis, it improves your strength and flexibility, which promotes better overall health.

8. Relieves Stress

Tennis can create a tremendous positive impact on your mental health. Combating stress is just one-way tennis promotes the well-being of your mind.

A simple run might not completely take your mind off your troubles because you would still have the capacity to let your mind race.

However, when you're playing tennis, the back-and-forth consumes your mind; it allows no distraction. If you're distracted, you'll miss the shot; hence, your mind is in the game and off your stressful thoughts.

So, playing tennis is equal to sending your mind on a bit of a vacation.

Learn Tennis With The Help of An Expert

There are so many pros of playing tennis and barely any cons. The strategic nature of the sport only helps you grow physically and mentally.

As a lot of people play tennis as a recreational activity, it has the capability of improving an individual's social skills too.

Furthermore, there is no age to learn tennis, so if you haven't had the chance to develop your tennis skills, now is the time.

Superprof is a platform that helps connect you to a tutor for any skill you want to develop. It can also get you in touch with a tutor who may offer tennis classes for beginners. Just what you need!

If you have been worried about the initial tutoring cost of playing tennis, Superprof can conveniently manage that trouble. They will let you choose between different tutors with different fee requirements.

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