— El Tiempo Editorial 24/01/2026
Regular physical activity continues to be one of the most science-supported strategies to promote healthy aging and increase life expectancy, according to a recent analysis from the Harvard School of Public Health.
Within the wide variety of disciplines available, racquet sports—with tennis as the main reference—are positioned as the activities most associated with greater longevity.
Various international research agrees that these practices have a more significant impact on life expectancy than other popular options such as cycling, swimming or soccer.
Genetics, exercise and longevity: the influence of habits
Scientific evidence indicates that approximately 25% of longevity is determined by genetics, while the remaining percentage depends on modifiable factors such as diet, physical activity and social relationships.
Specialists consulted by Infobae They agree that biological age—that is, the rate at which cells, tissues, and systems deteriorate—is a more precise indicator than chronological age. This was explained by internist and nutritionist Marianela Aguirre Ackermann, who pointed out that daily habits, especially exercise, directly influence this process.
Regular physical activity helps reduce the risk of cardiovascular disease, various types of cancer, type 2 diabetes, depression and cognitive decline, according to the Harvard School of Public Health.
Along these lines, the World Health Organization (WHO) recommends that adults do at least 150 minutes of moderate physical activity or 75 minutes of vigorous exercise per week.
Tennis and racquet sports: leaders in longevity benefits
A study carried out in Denmark, which followed more than 8,500 people for a period of up to 25 years, revealed that those who played tennis could add up to 9.7 years to their life expectancy compared to sedentary people.
The ranking was followed by badminton (6.2 years), soccer (4.7), cycling (3.7), swimming (3.4), athletics (3.2), gymnastics or calisthenics (3.1) and gym activities (1.5). These differences remained stable regardless of the educational or socioeconomic level of the participants.
The leadership of racquet sports is explained by its comprehensive approach: they work the entire body, combine intense efforts with breaks and promote balance and bone health.
Epidemiologist Steven Moore noted in The New York Times that tennis offers a complete workout, requires quick changes of direction and helps reduce the risk of falls. Furthermore, the alternation between intense movements and recovery periods resembles interval training, a highly efficient methodology.
The social component also plays a key role. Gianfranco Beltrami, vice president of the Italian Federation of Sports Medicine, highlighted that tennis can be practiced throughout life and encourages the creation of social bonds, which facilitates long-term adherence. Along the same lines, sports scientist Mark Kovacs stressed the importance of cognitive demand and social interaction for healthy aging.
How exercise slows biological aging
Sustained physical activity directly influences the biological age of the organism. As explained by Physical Education teacher Claudia Lescano, specialist in Exercise Medicine and Health, exercise acts on key cellular mechanisms: it protects telomeres, reduces oxidative stress and reduces systemic inflammation, helping to delay cellular aging.
In addition, maintaining muscle mass and combining aerobic, anaerobic and strength exercises strengthens mitochondrial function and DNA repair processes.
For his part, cardiologist Gabriel Lapman pointed out that exercise works as a natural anti-inflammatory, combats low-grade chronic inflammation and strengthens the immune system, which translates into greater longevity and better quality of life. Other benefits include improvements in cognitive function, mood, night’s rest, and bone health.
Beyond rackets: variety and sociability
Although tennis and other racquet sports lead the studies, activities such as cycling, swimming, golf or soccer also provide benefits for longevity, although with more modest increases in years of life.
Experts recommend combining aerobic exercises, strength training and balance-oriented activities. From Harvard they highlight that strength helps prevent the loss of muscle mass associated with aging, while aerobic exercise is essential for cardiovascular and metabolic health.
The social dimension is key to sustaining sports practice. Personal enjoyment and interaction with other people increase the probability of maintaining physical activity over time, enhancing its positive effects.
Rochelle Eime, professor at Federation University Australia, explained in The New York Times that varying activities facilitates long-term adherence, especially as physical conditions change.
Consistency as a decisive factor
International recommendations suggest achieving at least 150 minutes of moderate physical activity per week, combined with more intense sessions according to individual possibilities. As Aguirre Ackermann summarized, the sustained integration of healthy habits—balanced diet, regular exercise, good rest, reduction of toxins, and stress management—contributes to delaying aging.
Consistency, enjoyment and sociability are consolidated as the most important factors for choosing and maintaining any discipline. Every movement adds up: staying active and adapting your routine to each stage of life is the key to living longer and better.
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