Tennis and Badminton Linked to Increased Life Expectancy in Longevity Research

Research led by longevity expert Dan Buettner and based on a comprehensive study of racket sports indicates that tennis can add more than nine years to a person’s life expectancy, while badminton adds approximately six years. According to the data, these gains are attributed to the combination of high-intensity interval training and the social connectivity inherent in these sports.

The findings emerge from a large-scale study published in the British Journal of Sports Medicine, which analyzed data from over 80,000 participants. The study sought to determine which physical activities provide the greatest reduction in the risk of death from all causes. By tracking participants over several years, researchers identified a clear hierarchy of longevity benefits tied to different types of exercise.

The Longevity Advantage of Racket Sports

Dan Buettner, known for his work on “Blue Zones”—regions where people live significantly longer than average—highlights that racket sports outperform most other forms of exercise in terms of survival rates. The data suggests that tennis provides the most significant boost, adding more than nine years to life expectancy. Badminton follows closely, with a projected increase of six years.

These figures represent a significant jump compared to other popular activities. For context, the study indicates that swimming and cycling also offer substantial benefits, but the specific “stop-and-go” nature of racket sports provides a unique cardiovascular challenge that mirrors high-intensity interval training (HIIT). This type of exertion improves heart health and metabolic function more efficiently than steady-state cardio.

Readers should note that “life expectancy” in these studies refers to a statistical reduction in the risk of premature death rather than a guaranteed number of years added to every individual’s life. These results are based on population averages and correlations found across thousands of subjects.

Why Tennis and Badminton Outperform Other Sports

The disparity between tennis and other sports comes down to two primary factors: physical demand and social interaction. According to the research, the lateral movement, rapid acceleration, and deceleration required in tennis put a comprehensive load on the cardiovascular system and musculoskeletal structure.

The social component is equally critical. Buettner emphasizes that loneliness is a primary driver of early mortality. Because tennis and badminton are inherently social—requiring a partner or opponent—they satisfy a psychological need for community that solo activities like running or gym workouts often lack. This “social glue” reduces stress and lowers the risk of cognitive decline.

The study’s breakdown of mortality risk reduction shows a clear pattern: sports that combine physical exertion with social engagement yield the lowest risk of death. This explains why racket sports consistently rank higher than individual aerobic exercises.

Comparison of Life Expectancy Gains by Sport

While the exact numbers can vary based on the intensity of play and the health of the participant, the British Journal of Sports Medicine data provides a comparative look at how different activities impact longevity:

Practical Implications for Long-Term Health

For those looking to integrate these findings into their routine, the research suggests that the “best” sport is the one a person will actually continue to play. However, the data points toward racket sports as the gold standard for those aiming to maximize their healthspan—the period of life spent in good health, rather than just lifespan.

Integrating these sports into a weekly schedule helps maintain bone density and balance, which are critical for preventing falls and fractures in older age. The agility required for a badminton smash or a tennis volley keeps the nervous system responsive and the joints flexible.

Medical professionals generally recommend a gradual introduction to these sports, especially for those who have been sedentary, to avoid acute injuries such as tendonitis or joint strain. Once a baseline of fitness is established, the long-term cardiovascular rewards begin to accumulate.

The next milestone for longevity research in this sector will be the release of updated longitudinal data tracking the impact of “Pickleball,” which has seen a massive surge in popularity and shares many of the social and physical characteristics of tennis and badminton.

Do you prefer the fast pace of badminton or the endurance of tennis for your fitness routine? Share your experience in the comments below.