Anyone for Tennis?
Or Pickleball, Perhaps?
The Health Benefits of Racquet Sports
The positive health benefits of Tennis and other racquet sports can be traced back to the 12th Century, when Monks in Northern France devised a game that could be played inside their monastic cloisters. At that time, the ball would be hit back and forth with the palm of their hand but around the 16th century racquets were introduced. Add to this, the blessing of King Henry VIII and his royal court, and ‘tennis’ became increasingly popular and has remained that way.
“Tennis is the perfect combination of violent action taking place in an atmosphere of total tranquility”
Billie Jean King
The Rise of Pickleball
Recently one variation to tennis has become the fastest growing sport for three years running, according to the New York Times – Pickleball seems to be on everyone’s lips. Both tennis and pickleball are relatively easy to learn, the rules are simple and the game can be played as leisurely or competitively as you like. But there are differences; pickleball is played on a smaller court with lightweight paddles and plastic, low-bouncing balls, which makes it a popular alternative to tennis for the older generation or those new to racquet sports.
That said, I have played both these sports in a competitive setting. In Tennis I played at a half decent level and was schooled by many people older than myself. In Pickleball, I see young athletes playing at very high levels and again I have been schooled by players 20 years older than myself!
However, the health benefits of both of these sports make them a worthwhile sport to play, whatever your age.
What Are The Health Benefits?
- A great cardio workout: both sports are estimated to burn about 600 calories an hour and work your lungs and heart, helping to control blood pressure, cholesterol and sugar levels.
- Improves brain function: both sports are fast-paced and require quick decision making and mental game play. Research has shown playing tennis or pickle ball will improve your memory and your cognitive function which can in turn delay the effects of aging. Over time it also improves your hand-eye coordination.
- Relieves stress and mental health issues: Both sports are social sports and, whether you play doubles or singles, undertaking exercise with others is shown to increase endorphins and make people feel happier.
The New York Times published an article this year, The Ultimate Workout for Pickleball Lovers, which suggests that for good long term health and body strength, other exercises should be performed alongside tennis or pickleball. I have included some of their suggestions below:
Lower body work
- Squats (whether traditional back squats or the more challenging split squats) will strengthen your legs and glutes and train your balance, which helps prevent falls on the court.
- Lunges exercise a range of muscles and address imbalances of strength you may have in your lower body. Use front, reverse, side or curtsy lunges, or all four.
- Deadlifts, whether Romanian or single-leg, increase your power.
Upper body work
- Using bent-over rows or single-arm rows will keep your back strong and improve your ball-hitting motion.
- Chest presses with dumbbells will address imbalances that may develop from using only one arm in pickleball.
Core work
- Aim for at least one rotational exercise that will assist in your serving and twisting motions. Also, you can try a farmer carry, side and front planks, suitcase carries or “wood choppers.”
Bonus work
If you still have time, add a few extra moves to help prevent injury.
- Practice balance moves, such as single-leg marches or simply standing on one foot at a time for 30 seconds to a minute, can lower your odds of falling. When that becomes easy, try it with your eyes closed.
- Add power moves, like jump squats, dumbbell snatches, medicine-ball slams, skaters or side shuffles, will ensure you can more easily get to the ball without falling or getting hurt.
As always, I encourage you to prepare properly before undertaking any exercise. Always warm-up before a game (it prevents injury and improves performance) and cool down afterwards. And add P3 cream to your warm-up routine to ensure any aching muscles or sore joints are pain-free and without inflammation.
How to be more competitive?
If you are wanting to be more competitive in a sport, I recommend you undertake a training routine off the court (The Williams sisters didn’t get their physical strength from tennis alone but from hard work in the gym!). Here are some suggestions for workout routines to start helping improve your game:
25-Min Workout for Tennis Players | Level 1 w/ Brent Bishop
Lower Body Training – Padel Home Workout – Racket Sports Fitness
Upper Body Training – Padel Home Workout – Racket Sports Fitness
Where to start?
If you are new to the sport or returning from injury, look for local groups or lessons to get you going, such as Chilliwack Pickleball Club or Valley Tennis Academy. Tennis racquets and pickleball paddles and kits are available second hand too, which is always good if you want to try something for the first time. Many local parks have public courts, which makes it a very accessible game for all. Plus it’s great fun to play across the generations which is a great way to socialise with friends and family; ensuring everyone gets the health benefits of playing racquet sports together.
Plus remember to pop a P3 cream in your bag. It’s perfect for easing arthritic joints, reducing areas of inflammation and soothing sore and aching muscles. It can be used before a game or afterwards and you can even tape over the top of it, if you need a little extra support.
Here at P3 headquarters, we are always looking for ways to get you back to living the life you love and inspiring you to reach that little further and live a little bigger.
Best wishes
