Every summer, Wimbledon inspires many of us to try tennis for the first time. There’s no denying that tennis is a fantastic way to get active. It's one of the few sports that combines cardio, strength, balance, and quick thinking (reaction and coordination) in one activity. You don't have to play competitively to enjoy the benefits – a casual game with friends can be just as rewarding.
If you're interested in racquet sports this summer (or any time of year, if you can play indoors), here's why tennis is worth a try, plus a look at how padel and pickleball offer great alternatives.
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5 reasons tennis is great for your fitness
1. It's fantastic cardio
Sprinting for the ball, changing direction, and recovering between points all raise your heart rate and improve cardiovascular fitness.
Unlike steady-state cardio, tennis alternates between bursts of activity and short recovery periods, making it an enjoyable way to tick the HIIT box.
2. It works your whole body
Tennis uses multiple muscle groups, with your legs generating power and moving you around the court, your core rotating your torso, and your upper body controlling the racquet.
3. It sharpens your mind
Tennis is a great example of fitness for cognitive health.1 Every point requires concentration, decision-making, and quick reactions as you read your opponent’s game and choose where to place the ball.
This intense focus naturally forces you out of your head and into the present moment, making the court a brilliant, active space to break the cycle of daily overthinking and stress.
4. It's a social sport
Whether you're playing on your local courts or as part of a club, tennis will naturally connect you with people.
Exercising with others often makes it easier to stick to, and adds valuable social wellbeing to your leisure time. Crucially, it offers a sense of low-pressure belonging. It gives you a way to share an experience without any pressure to socially perform.
>Read more on the benefits of group exercise
5. Tennis for all levels
Regardless of your skill and fitness levels, there’s always something to learn in tennis, which makes it rewarding all year round.
Tennis vs pickleball or padel?
Alternatives to tennis are pickleball or padel. Both have become hugely popular recently, so it’s very likely there are courts near you.
What is pickleball?
Pickleball combines elements of tennis, badminton, and table tennis. It uses a paddle and a lightweight plastic ball, and the court is much smaller than a tennis court, so the pace is slower.
This all makes it easier to pick up as a beginner, and kinder on the joints as a regular player.
Pickleball is often popular with older adults2 and people returning to exercise, but it’s a really fun game for anyone, especially for people who may feel despondent or intimidated by the scale and intensity of a traditional tennis court. It serves as a safe, highly accessible emotional space to rebuild physical confidence.
What is padel?
Padel is a bit like a combination of tennis and squash. It's played in doubles on an enclosed court where the walls are part of the game. The court is smaller than a tennis court, but rallies are often longer.
It’s a fast and tactical game, but easy to learn and very sociable. Padel is really popular for families.3
Which racquet sport is right for you?
You don’t have to choose between racquet sports.
- If you love the tradition of tennis, get started or keep playing.
- If you're recovering from injury or want a lower-impact alternative, pickleball could be a great option.
- Or if you want to try the latest racquet sport trend, or want a faster game, give padel a go.
Some racquet sport fans like to mix things up, playing tennis for power and stamina with padel and pickleball mixing up the skill requirements.
Whatever you choose to do, racquet sports are a great way to build cardio fitness and heart health whilst having fun in the sun.
How to stay tennis-ready during the winter
You don't have to put your tennis fitness on hold when the seasons change. In fact, working on your strength during the off-season can reduce your risk of injury and help your game.
Viewing the off-season as a period of self-care allows you to maintain consistency and protect your mental space even when the weather keeps you indoors.
Focus on strength exercises that support tennis movements:
- Squats and lunges to build leg strength
- Planks and rotational exercises for core
- Single-leg balance exercises for control
- Shoulder strength with resistance bands or light weights
- Rowing, cycling, or cross-training to maintain cardio fitness
Find a racquet sport you'll enjoy
The best racquet sport is the one you enjoy enough to keep doing.
It doesn’t matter if that’s tennis, pickleball, padel, or another activity entirely – the important thing is to enjoy moving your body. When you approach movement from a place of play and self-respect rather than performance and pressure, staying consistent ceases to feel like a chore and becomes a natural part of looking after yourself.
References
- Why Tennis Is a Good Sport for Your Body and Mind – Science Insights
- Pickleball Participation and the Health and Well-Being of Adults – Human Kinetics Journals
- Why Families Love Padel – Padel United
