Tennis Could Add Nearly 10 Years to Your Life

Playing tennis regularly can add close to 10 years to the average person’s lifespan, a 2026 report on sports and longevity found. A new study by a golf simulator company, Foresight Sports, reveals the top 10 activities that are worth picking up if you want to live longer.

• Racquet sports, like tennis, are best for increasing lifespan. Tennis players live almost 10 years longer, and badminton players gain around 6 years.
• Regular jogging lowers the risk of early death by 15% and cuts cancer mortality by nearly a fifth.
• Swimmers live around 3 years longer on average, plus unlike most sports, it comes with a very low injury risk.

The research looked at 20 popular sports, including tennis, to find which ones are most strongly linked to living longer. It measured mortality data from peer-reviewed studies, estimated lifespan differences, and whether people are still doing it in their 60s and 70s. The report also tracked cardiovascular and cancer death rates separately, plus examined injury figures to provide a fuller picture of which sports are worth picking up for the long run. Sports supported by general-population research ranked higher than those based mainly on elite or professional athlete data.

Here’s a look at the top 10 sports for living longer:

You can access the complete research findings here.

1. Racquet sports

• All-cause mortality benefit: 16% lower risk (HR 0.84); British study found 47% lower
• Life-expectancy evidence: Tennis +9.7 years; badminton +6.2 years
• Older-adult participation: 4% of older adults; mean age 70.1
• Estimated participation duration: 43 years
• Injury evidence: Higher injury risk (HR approximately 1.50–2.04)

Racquet sports, like tennis, are most strongly linked to a longer life. Tennis players live almost 10 years longer on average than people who don’t play, while badminton adds around 6 years. The mortality data backs this up as well: players face a 16% lower risk of dying from any cause, and a large British study put that gap even higher at 47%. That said, tennis also carries one of the higher injury rates, meaning tennis players do need to manage their bodies more carefully.

2. Running / jogging

Running can also help increase lifespan, with regular joggers facing a 15% lower risk of early death. Another advantage of doing cardio exercises is that they protect against oncological diseases. For example, studies show that runners generally have a 19% lower cancer mortality rate. The only tradeoff is sustainability. Jogging adds about 3.2 years to life expectancy, but the sport can also cause injuries, which is why people tend to step back from it as they get older.

3. Resistance training

Resistance training ranks third, as people who lift weights regularly are 15% less likely to die early. The benefits get even better with just one hour of workouts a week, as at that volume the risk drops by 27%. It also does more for heart health and cancer protection than most sports, cutting cardiovascular death risk by 19% and cancer mortality by 14%. Most people stick with it for about 34 years, and the number of adults hitting the gym has been climbing steadily.

4. Aerobic exercise

Aerobic exercise comes in fourth. Regular cardio cuts early death risk by 7% on average, though a large British study put that figure much higher at 27%. Cancer mortality also drops by 9% among people who do it regularly. What makes aerobics stand out is how long people keep doing it. Most stick with it for around 36 years, and 30% of adults over 70 are still going. That matters because the health benefits only add up for as long as you stay active.

5. Swimming

People who swim regularly live around 3.4 years longer on average, and British research links the sport to a 28% lower risk of dying early. It is also one of the easiest sports on the body, with a very low injury rate compared to most other activities on the list. That likely explains why people keep swimming well into old age. The average active swimmer is 70.7 years old, the highest of any sport studied.

A spokesperson from Foresight Sports shared more tips:

“The sports (like tennis) that add the most years to your life tend to be ones you can do at 70 just as easily as at 30. Tennis, swimming, and golf all fit that profile. But the activity alone is only part of the story. What you eat around your training matters just as much. Adults over 50 need significantly more protein than most are actually getting to stay injury-free. Anti-inflammatory foods like oily fish, berries, and leafy greens help your body recover faster and reduce the joint wear that forces most people to quit their sport too early. Pair your exercise with enough protein and healthy fats, and the longevity benefits will compound.”

This article was created at the WHN News Desk in collaboration with Laura Jones on behalf of Foresight Sports, a global leader in the development of golf performance, entertainment, and game enhancement solutions. 

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.  

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