Singles, doubles or against a backboard on your own, tennis is a great activity that can keep you in shape whether your age 5 or 95. It keeps your cardiovascular and muscular system in top shape even as you age. Plus, you can’t beat a strategic mental game that lets you enjoy the fresh air of the outdoors.

Here are the Top 10 from Health Fitness Revolution and author of the book Resin Your Life Samir Basic:

• Full body workout: Unlike some sports, playing tennis is a brilliant workout for the entire body. You use your lower body for all that running, stopping and starting, jumping and crouching. And the action of hitting the tennis ball, whether it’s single or double-handed, means that your trunk does a lot of work as well, in particular, your shoulders and upper back.
• Improved aerobic and anaerobic health: Tennis increases your oxygen intake while playing, increasing your heart rate and helping your blood deliver oxygen and nutrients to all your muscles. It also aids in the development of numerous capillaries and capillary beds within the muscles so that your muscles can have a greater blood supply and flow. This helps in your muscles perform at a higher level and fatigue at a slower rate. It also helps in maintaining anaerobic health, which allows the muscles to use oxygen in a better way and provide quick energy spurts for explosive power and quick, reactive movements.
• Burns calories and fat: Running, swinging, reaching, pivoting tennis can be a real workout with the right opponent. It’s a whole-body sport, and you can burn a lot of calories because you’re constantly on the move. In fact, for many people, playing tennis can actually burn more calories than other popular types of physical activity, including leisurely cycling, weight lifting, golfing, dancing or playing volleyball. As a result, playing tennis regularly has been shown to help reduce body fat. Singles tennis can burn between 400-600 calories an hour. Thats is not bad for a recreational sport that’s both fun and can be played by just about anyone.
• Improves bone health: Playing tennis isn’t good for your muscles alone; it has a positive impact on your bones as well. Exercising regularly can increase your peak bone mass and can slow the rate of bone mass loss over time. According to the National Institutes of Health (NIH), bone mass peaks around age 30 and begins to decline after that. You can maximize your bone mass prior to that age through exercise, and continuing to exercise after 30 can slow the rate of bone loss. The NIH names tennis as one of the weight-bearing activities well suited to building strong bones.
• Heart healthy: Tennis great Bjorn Borg accurately characterized a tennis match as a thousand little sprints. The quick anaerobic movements the sport demands burns fat increases your heart rate and promotes higher energy levels. A typical tennis match can last anywhere from one to two hours and at intervals that are optimal for improving cardiovascular health, which is essential for lowering your risk of heart disease, heart attack, and stroke.
• Enhances flexibility, balance, and coordination: Tennis requires the cooperation of the whole body. The feet maneuver you into the right position, the arms and hands position the racquet to make contact with the ball, and the torso and legs provide the power to send the ball flying over the net. All these factors come together every time you hit the ball, and each shot takes flexibility, coordination, and balance. Flexibility is great because it can give you a wider range of motion, help prevent injuries and even reduce muscle strain.
• Boosts brain power: Tennis requires the brain to be creative, and it involves planning, tactical thinking, agility and the coordination of differed

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A lot of people watch tennis on TV and do not realize that sprinting across the court, smashing the ball left and right takes enormous amounts of energy and burns a lot of calories. But, tennis does take a lot of energy and fitness and is a great sport for people looking to lose weight in Dubai. Here are some reasons why we think tennis is a great sport for weight loss.

1. You have to Sprint a lot

When you play tennis, those balls are going to be flying all over the court and you’re going to have to chase them at a very high intensity. In this way, tennis is a very good high-intensity workout that burns calories at a very high rate and helps you lose weight.

Sprinting is also a typical anaerobic activity, a type of exercise that typically features an exercise performed at a very high intensity over a short period of time. The fact that tennis games tend to last a bit long, (sometimes pro games even last hours on end) means that when you play at a decent level, you’ll be doing a lot of anaerobic exercise. Anaerobics help to increase muscle strength and explosive power, improve bone density, and burn more fat.

Also, because you’re running around so much and so fast, you actually become a faster runner and a better tennis player.

2. Good for Your Brain

Exercise in general is good for your brain; studies have shown that consistent exercise leads to the development of the area of the brain responsible for memory retention, recollection, decision making and analysis. Tennis in particular, because it forces people to make quick analysis and decision-making to preempt their opponents moves, is particularly good and playing regularly will probably lead to improved brain function in adults.

Anaerobic training has also been shown to help counteract the effects of depression.

3. Better coordination and Balance

To play tennis, you will have to rely a lot on having good hand-eye coordination and the more you play, the more your body will develop in these ways, and you will probably become a better all-round athlete. The prospect of finally getting one up on your annoying athlete-genius friend who’s always beaten you at everything, thanks to your new secret weapon–tennis, ought to be motivation enough for you to start taking your tennis game serious.

4. Great Core Workout

Because tennis involves a lot of sudden starts and stops, and twists and turns, the muscles in the core (abdominals & lower back) are constantly being tasked to stabilize the rest of the body which, of course, leads to the growth and strengthening of those muscles. You’ll develop a great looking core if you work on the muscles in the core and burn belly fat at the same time. Playing tennis will do both of these things for you, at the same time.

5. Tennis is fun

Tennis is one of the very few sports that manages to maintain such a high level of physical intensity without being a contact sport. This is probably a very important factor for people who are not exactly very big on running around tackling and get tackled by other people. If you want a relatively safe exercise that can be done at a reasonably high intensity, then tennis is a great option for you.

Conclusion

Aside from all the benefits listed here, tennis is also a great exercise for bonding with friends or even a partner. So you can develop your relationships and gain the immense health and fitness benefits tennis has to offer at the same time.

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