Playing tennis could add years to your life — these are the hidden benefits for older adults

Serve, swing, live longer?

Turns out, chasing a little yellow ball might just help you turn back the clock.

Research suggests that those who play tennis regularly may add nearly 10 years to their lives — outperforming the longevity gains from badminton, cycling, swimming, jogging and even soccer.

The game is growing fast.

Last year, one in every twelve Americans grabbed a racquet and hit the court — the highest participation rate on record, according to the United States Tennis Association.

“Tennis is a sport that is unique because people of all ages play it, from age two to 92 or older, and that makes it accessible to a lot of people,” Dr. Melissa Leber, director of emergency department sports medicine at Mount Sinai Health System, told The Post.

Just look at the US Open.

As fans descend on Flushing Meadows–Corona Park for the final Grand Slam event of the year, they’ll have a chance to catch Venus Williams, who is making her return to the court after a two-year absence.

At 45, she’s the oldest singles player at the tournament in decades.

Whether you’re a beginner or a seasoned player, Leber said tennis provides several unique health advantages over other forms of exercise.

Muscle strength — more stability

“Tennis is a full-body workout. It includes the whole kinetic chain from head to toe,” she explained. “You’re working out your shoulders, your core, your legs, your back, plus it has cardiovascular and resistance training.”

That kind of movement helps slow the natural loss of muscle mass with age, strengthening both your upper and lower body — and delivering benefits that extend well beyond the court.

“Tennis works on strengthening the muscles that, in turn, help your balance and prevent falls as you get older,” Leber said.

Falls are one of the leading causes of injury for adults 65 and older, with more than a quarter reporting at least one each year, according to the Centers for Disease Control and Prevention. 

Keeping bones in working order

As a weight-bearing, high-impact sport, regular tennis can also help maintain strong bones, which naturally weaken over time.

One 2015 study found that older men who played competitive tennis had 23% more bone mass than those who were inactive. And for postmenopausal women — who are at greater risk for osteoporosis — long-term tennis play has been linked to improved bone health.

If a fall does happen, higher bone density can also reduce the risk of fractures and other injuries that could otherwise lead to long-term complications and reduced mobility.

On-court social hour

It’s not just about the physical perks — tennis is social, which is good for mental health.

“As you get older, a lot of people play doubles more than singles, so that kind of communication and social atmosphere is amazing,” Leber said.

That sense of connection becomes especially important with age. Studies show that roughly 1 in 3 older adults in the US are socially isolated — a risk factor for early death, dementia, heart disease and stroke.

And from making snap decisions on where to place a shot to staying alert throughout a long rally, tennis can help keep your brain sharp.

Getting started? Make the most of it

Before you hit the court, Leber recommends:

• Wearing supportive sneakers
• Getting a racquet with the correct grip size — grip too tight and you can develop tennis elbow.
• Eating before and after for energy
• Maintaining proper hydration — especially if you’re older, since you can become dehydrated more easily
• Embracing moderation: “With any sport, activity or even workout, doing too much of it can lead to overuse injuries,” Leber said.
• Cross-training with other activities, such as swimming, biking or weight lifting