In this blog, we talk about the racket sports that research shows can increase life expectancy, improve heart health, and support a longer, more active life through consistent physical activity.
Estimated Life Expectancy Gains by Racket Sport
| Racket Sport | Approx. Years Added to Life Expectancy |
|---|---|
| Pickleball | ~10 years |
| Tennis | ~9.7 years |
| Badminton | ~6.2 years |
| Table Tennis | ~4–6 years |
| Squash | ~5–8 years |
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Why Playing Sports Helps You Live Longer
Playing sports helps you live longer by improving cardiovascular health, reducing stress, strengthening muscles and bones, and lowering the risk of chronic diseases.
Regular sports participation keeps the heart efficient, controls blood pressure, and improves mental well-being. Beyond physical fitness, sports also encourage social interaction, which studies now link directly to longer life expectancy.
According to Harvard Medical School and the World Health Organization, physically active adults live 5 to 9 years longer on average than inactive individuals.
Which Sport Has the Highest Life Expectancy?
Racket sports have the highest association with increased life expectancy.
A major 2018 study published in the British Journal of Sports Medicine followed more than 80,000 adults and found that people who regularly played racket sports had up to a 47% lower risk of early death compared to non-players.
Researchers attribute this to the unique combination of aerobic exercise, coordination, balance, and social engagement found in Racket Sports, which have evolved over time to become more accessible, social, and sustainable for long-term health.
Top 5 Racket Sports for Longevity
1. Pickleball (Best Overall for All Ages)
Pickleball is now one of the fastest-growing sports worldwide—and for good reason.
Played on a pickleball court, it combines light cardio, quick reflexes, and social play, making it ideal for beginners, seniors, and women alike.
Why pickleball increases life expectancy:
- Low-impact (joint-friendly)
- Improves heart health and coordination
- Encourages regular play due to easy learning curve
- Strong social connection reduces loneliness
Whether you use pickleball bats (as commonly called in India) or professional pickleball paddles, the sport delivers excellent health benefits without high injury risk.
Even following basic pickleball rules and playing 3–4 times a week can significantly improve long-term fitness.
Expert insight:
According to the American Heart Association, moderate racket sports like pickleball help meet weekly cardio recommendations while reducing injury risk.
2. Tennis
Tennis consistently ranks high in life expectancy of athletes by sport.
Benefits:
- Improves cardiovascular endurance
- Enhances agility and muscle strength
- Burns high calories
However, tennis is more intense and may stress joints if not played with proper technique.
3. Badminton
Badminton is excellent for:
- Reflex improvement
- Speed and balance
- Indoor and outdoor play
Studies show badminton players have lower mortality risk compared to non-players, especially in Asian populations.
4. Squash
Squash provides one of the highest calorie burns per hour.
Best for:
- Advanced fitness enthusiasts
- People seeking intense cardio
Consideration: Higher injury risk if warm-ups and recovery are ignored.
5. Table Tennis
While lower intensity, table tennis:
- Improves brain health
- Enhances reaction time
- Is excellent for older adults
Often recommended for sports that increase life expectancy for females, due to lower injury risk and high consistency.
Life Expectancy of Athletes by Sport
Studies comparing life expectancy of athletes by sport consistently rank racket sports near the top.
Tennis players, badminton players, and table tennis athletes tend to live longer than endurance-only or contact-sport athletes. The balance between intensity and recovery appears to be the key factor.
Pickleball stands out because it allows lifelong participation with minimal injury risk.
Sports That Decrease Life Expectancy (If Overdone)
Some sports may reduce life expectancy when practiced professionally or without recovery:
- Boxing
- American football
- Extreme endurance events
- High-impact combat sports
Studies on what sport has the lowest life expectancy often point to high-contact sports due to repeated injuries and stress on the body.
Sports That Increase Life Expectancy for Females
Women benefit most from sports that are low-impact, social, and sustainable.
Pickleball, badminton, and table tennis are frequently recommended because they support bone health, coordination, and cardiovascular fitness without excessive joint stress.
Why Racket Sports Help You Live Longer Than Gym Workouts
Racket sports naturally combine movement, strategy, and interaction. Unlike repetitive gym routines, they engage both the body and mind, which increases adherence and long-term health benefits.
Final Thoughts
The secret to living longer through exercise is not intensity - it’s sustainability.
Pickleball offers an ideal balance of movement, enjoyment, and accessibility. With simple pickleball rules, the right pickleball paddles, and a welcoming community, it becomes more than a sport - it becomes a lifestyle.
If longevity is your goal, start with a sport you’ll enjoy for decades. Step onto the pickleball court, play consistently, and invest in equipment that supports long-term performance.
FAQ
Do racket sports help you live longer?
Yes, research shows racket sports significantly increase life expectancy by improving heart health, coordination, and long-term physical activity consistency.
Which sport makes you live longest?
Among all sports studied, racket sports—especially pickleball and tennis—are linked to the longest life expectancy due to their balance of cardio and social play.
Does badminton increase life expectancy?
Yes, regular badminton play is associated with lower mortality risk and improved cardiovascular health, especially when played consistently.
Is it true that tennis players live longer?
Yes, studies show tennis players live nearly 10 years longer on average than inactive individuals due to sustained aerobic and muscular benefits.
What is the best sport for a longer life?
The best sport for longevity is one you can play for years, and pickleball stands out for its low impact, easy rules, and high participation rate.
What are the benefits of racket sports?
Racket sports improve heart health, coordination, mental focus, social connection, and overall lifespan more effectively than many solo exercises.