Forget running and swimming — study finds this sport adds 10 years to your life – 1v1 Video Chat & LIve Streaming & Influencer Subscription

By Jane McGuire

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Over 70? Not walking or swimming — research suggests this is the best low-impact exercise to try

12-year study reveals the type of exercise that makes you live longer — it’s not cardio

Over 60? Forget walking and swimming — this simple exercise builds strength and balance

Recent British research supported these findings. A separate study, published in the British Journal of Sports Medicine, tracked over 80,000 participants for nine years, comparing the impact of various sports on their overall health. The researchers concluded that people who regularly played racket sports had a 47% lower chance of all-cause mortality than those who were not physically active. This was almost 20% higher than swimming, which came second with a 28% reduction of all-cause mortality.

Racket sports were also shown to reduce the risk of cardiovascular disease, stroke, and heart attack by 56%. This is compared to swimming, which reduced the risk by 41%, and aerobics by 36%.

(Image credit: Shutterstock)
What are the benefits of racket sports?
Racket sports, such as tennis, badminton, squash, and pickleball, are all fantastic ways to build cardiovascular fitness. They involve constant movement, fast sprints, and constant changes of direction as you hit the ball back and forth, all of which elevate your heart rate and strengthen your heart.
If you’re looking to lose weight, the fast-paced nature of these racket sports will help you burn calories. The best way to lose weight is to ensure that you are in a calorie deficit — in other words, you’re burning more calories than you consume. The easiest way to track this is to wear one of the best fitness trackers, which will help you keep an eye on your daily movement goals.

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Finally, the repetitive, weight-bearing movements in racket sports can help stimulate bone growth and density, two things that are especially important as we age.
The full-body workout can help build and maintain strong muscles, as well as improve your flexibility and mobility. What are you waiting for? Get inspired by Wimbledon and I’ll see you on the court!
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Jane McGuire

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Fitness editor

Jane McGuire is Tom’s Guide’s Fitness editor, which means she looks after everything fitness related – from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she’s not pounding the pavements, you’ll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

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