Key Takeaways

• Tennis provides a combination of cardiovascular, strength, flexibility, and endurance training in a single activity.
• Studies suggest that regular tennis players live significantly longer than sedentary individuals.
• Playing tennis just a few hours per week can substantially reduce the risk of heart disease and improve circulation.
• The sport supports mental health by reducing stress, improving mood, and encouraging social interaction.
• Tennis is accessible to people of many ages and abilities, though players should manage intensity to avoid overuse injuries.

Paulin Modi is a civil engineer and business leader whose professional background reflects long-term discipline, planning, and performance, qualities that closely align with the physical and mental demands of tennis. A graduate of L.D. Engineering College at Gujarat University, Paulin Modi later earned a master’s degree in civil engineering from the University of Detroit Mercy before building his career in Michigan’s engineering sector. After serving as a senior project manager and later becoming a partner at established firms, he founded S.M. Engineers in Rochester Hills, Michigan, where he now oversees operations, compliance, and strategic growth.

Beyond his professional responsibilities, Paulin Modi maintains an active lifestyle that includes regular tennis play, a sport known for its cardiovascular, muscular, and cognitive benefits. His personal interest in tennis complements broader public health discussions about physical activity, longevity, and overall well-being, making the topic especially relevant from both an individual and community perspective.

A Few Important Health Benefits for Tennis Players

According to the Centers for Disease Control and Prevention (CDC), less than half of the adults in the United States meet the CDC’s minimum guidelines for aerobic physical activity. Anyone looking to increase their physical activity should consider playing tennis, which the United States Tennis Association (USTA) describes as the world’s healthiest sport. Tennis offers players many health benefits, though individuals must remain cautious about a few potential injuries associated with the sport.

To begin, research suggests that tennis players live, on average, nearly 10 years longer than sedentary people. Various studies have explored the health risks of spending too much time each day sitting or lying down, with one report suggesting that two decades of a sedentary lifestyle can double a person’s risk of premature death.

Heart disease represents the leading cause of death in the United States, accounting for more than 680,000 deaths each year. Several factors can raise a person’s risk of cardiovascular disease, such as smoking and drinking alcohol, eating a poor diet, obesity, and a lack of physical activity. Playing tennis can dramatically lower a person’s heart disease risk. Individuals who play tennis for just three hours each week can reduce their cardiovascular health risk by 56 percent. Tennis provides ideal cardiovascular training via interval training patterns that enhance circulation and strengthen the heart.

Medical professionals consider tennis a full-body workout, meaning the sport not only engages every major muscle group in the body but also improves a person’s flexibility and bone health. The sport is especially effective for strengthening forearm, shoulder, core, and leg muscles.

In addition to working out the entire body, studies have linked tennis to improved mental health. Athletes who play tennis are 20 percent more likely to report strong mental health compared to athletes in other sports. A few specific mental health benefits of tennis are lower stress and anxiety levels, improved self-esteem, enhanced cognitive function, and opportunities for social engagement.

A study published by the National Library of Medicine found that tennis players have lower levels of depression compared to people who do not play tennis. Meanwhile, a study in the Journal of Sleep Research found that moderate-to-vigorous physical activity, such as playing tennis, can improve sleep quality and duration, providing the body and mind with significant benefits.

One of the sport’s greatest qualities is accessibility. The USTA encourages Americans of all ages, backgrounds, and physical abilities to pick up a racket and start enjoying the health benefits provided by tennis. At usta.com, individuals can learn about adaptive tennis and gain insights into how people with varying physical abilities can participate in the sport. The organization’s website provides comprehensive information for both individuals and organizations on adaptive tennis support.

While tennis offers many health benefits, players also risk certain injuries. Medical professionals generally associate the sport with overuse injuries, meaning players, especially those new to the sport, should not overdo it in terms of duration and intensity and should schedule rest days between playing sessions. Several regions of the upper body are especially vulnerable to overuse injuries from excessive playing, including the shoulders, elbows, wrists, and hands.

FAQ

Why is tennis considered a good cardiovascular workout?

Tennis uses interval-style movement that raises and lowers heart rate repeatedly, strengthening the heart and improving circulation.

How does tennis support long-term health and longevity?

Research suggests regular tennis players have lower risks of cardiovascular disease and may live longer than inactive individuals.

What muscle groups does tennis work?

Tennis engages the legs, core, shoulders, arms, and back while also improving balance, coordination, and flexibility.

Does tennis provide mental health benefits?

Studies link tennis to reduced stress, better mood, improved sleep, and stronger cognitive and emotional well-being.

Are there injury risks associated with tennis?

Tennis is generally safe, but overuse injuries can occur in the shoulders, elbows, wrists, and hands if players do not manage workload and recovery.

About Paulin Modi

Paulin Modi is a partner and president of S.M. Engineers, a civil engineering firm based in Rochester Hills. With academic training from L.D. College of Engineering and the University of Detroit Mercy, he has led complex private and public development projects throughout his career. His professional experience includes senior leadership roles focused on design efficiency, regulatory compliance, and sustainable practices in Michigan.

Outside of work, Paulin Modi volunteers in his community and remains actively engaged in tennis, reflecting an ongoing commitment to health, balance, and long-term performance.