Game, Set, Life: How Physical Therapy and Tennis Boost Mobility, Strength, and Longevity in Older Adults

Many older adults begin to experience changes in their bodies — reduced mobility, gradual muscle loss, and the return of old injuries — making everyday activities feel like a marathon. This is where physical therapy can change the game. By restoring mobility, building strength, and optimizing movement patterns, physical therapy empowers older adults to handle daily tasks with confidence and independence. But longevity requires more than just mobility and strength. There are other crucial elements — balance, coordination, cardiovascular health, and social engagement — that also need attention as we age. This is where tennis steps in. Tennis is more than just a sport; it’s a powerful way to stay active, socially connected, and mentally sharp well into later years. Combined with physical therapy, it can provide a comprehensive approach to healthy aging that strengthens both the body and the mind.

A 2018 observational study published in Mayo Clinic Proceedings found that playing tennis can add nearly a decade to life expectancy. I was surprised myself when I came across this research — but the benefits make sense. Tennis improves:

• Cardiovascular health – Regular play boosts heart and lung function, increases aerobic capacity, and lowers the risk of heart disease.

• Bone density – The weight-bearing movements in tennis help slow the progression of osteoporosis as we age.

• Full-body coordination and dynamic balance – Every point demands unique shot variations. The body must coordinate swings while maintaining a stable stance for power and accuracy.

• Social interaction – Tennis fosters friendships and community, helping combat loneliness — a major risk factor for premature mortality.

When combined with physical therapy, tennis not only becomes safer but also more effective in promoting overall health, longevity, and independence.

How Physical Therapy Makes Tennis — and Daily Life — Better

Physical therapy doesn’t just treat injuries; it builds a stronger, more mobile foundation for both sport and everyday living.

• Mobility that transfers on and off the court

  • Tennis example: A smooth, controlled forehand relies on shoulder rotation and spinal mobility.

  • Daily life translation: That same mobility helps you reach into cabinets, close a door behind you, or put on a coat.

• Strength that protects and powers movement

  • Tennis example: A powerful serve comes from strong legs and a stable core — not just the arm.

  • Daily life translation: Lower-body strength helps you climb stairs, rise from a chair, or lift groceries from the floor to the countertop.

• Balance and footwork that prevent falls

  • Tennis example: Quick side steps to reach a volley require dynamic balance.

  • Daily life translation: That agility helps you navigate curbs, avoid tripping hazards, and move confidently in crowded spaces.

• Injury prevention that keeps you in the game

  • Tennis example: Proper warm-up, cool-down, and joint stability reduce the risk of pain or strain.

  • Daily life translation: Strong, supported joints make yard work, walking the dog, or playing with grandkids safer and more comfortable.

Why Combining Tennis and Physical Therapy Matters for Longevity

Physical therapy ensures that the physical demands of tennis become training for life. Too many of our older family members rarely leave their bed or chair because they’re afraid to move. Research shows that a sedentary lifestyle only accelerates weakness, increases the risk of chronic illness, and raises mortality rates.

But there is a second chance. With the right approach, tennis can be adapted into a safe, engaging intervention for older adults. Not every match has to be high intensity — with the right modifications, it can be both safe and physically challenging.

Working alongside coaches and physical therapists, adjustments can be made to suit each player’s abilities, such as:

1. Doubles play to reduce the amount of court coverage needed

2. Low-compression balls for a slower pace and reduced impact

3. Shorter sessions with frequent built-in rest breaks

4. Softer surfaces to decrease joint stress
   

With these modifications, tennis becomes more than a sport — it becomes a pathway to better health, confidence, and independence at any age.

Key Takeaways

Tennis is one of the most effective sports for healthy aging. When paired with effective physical therapy and safe coaching, tennis transforms into a functional longevity program. It’s not just about playing better tennis; it’s about bending, lifting, reaching, walking, and living with more ease every day. If you want to stay strong, mobile, and independent for years to come, start with a movement assessment from a physical therapist who understands tennis.

Schnohr P, O'Keefe JH, Holtermann A, et al. Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study. Mayo Clin Proc. 2018;93(12):1775-1785. doi:10.1016/j.mayocp.2018.06.025