Why tennis and badminton should be your next big heart health routine

Racket sports combine aerobic and anaerobic exercise, boosting heart rate and improving cardiovascular fitness. Like a symphony orchestra, the heart and lungs work harmoniously to supply oxygen to the muscles, fine-tuning the cardiovascular system. The fast-paced nature of these sports mimics interval training, a proven method for enhancing heart health.

A key player in cardiovascular fitness is VO2 max, which measures the maximum amount of oxygen a person can utilize during intense exercise. A higher VO2 max is indicative of better cardiovascular health and increased stamina. Sedentary lifestyles, typical in today’s digital age, can decrease VO2 max, diminishing the heart’s efficiency and increasing the risk of cardiovascular diseases. Regular physical activity, like playing racket sports, can help improve VO2 max, ensuring that the heart pumps blood more efficiently, which is crucial for health and longevity.

Another study published in the British Journal of Sports Medicine found that tennis players have a lower resting heart rate and higher VO2 max than non-players. Furthermore, racket sports engage multiple muscle groups, improving flexibility, balance and coordination. The need for quick decision-making and strategy adds a cognitive element, keeping the mind as agile as the body. Research in the journal Frontiers in Physiology found that playing sports improves cognitive function in elderly participants.

Social element of racket sports

In addition to the physical benefits, racket sports are inherently social, encouraging interaction and camaraderie. The social aspect of these sports plays a vital role in enhancing mental health and wellbeing. Research shows that socially engaged individuals have a lower risk of premature cardiovascular diseases and improved longevity. A study published in the Proceedings of the National Academy of Sciences of the United States of America found that social integration significantly impacts health outcomes, including cardiovascular health.

Best picks for Indians

When choosing a racket sport that aligns with our health needs as Indians, squash, tennis, and badminton stand out.

With its global appeal, tennis has gained popularity in India, producing stars like Sania Mirza and Leander Paes. The sport offers a full-body workout, strengthening the heart, burning calories, and improving bone density, which is crucial given the high prevalence of osteoporosis in India.

On the other hand, badminton, a sport etched in our cultural fabric, is more accessible and requires less infrastructure than tennis or squash. It is equally effective in improving cardiovascular health, agility, and reflexes. A study published in Nutrients journal found that badminton players significantly improved cholesterol levels and blood pressure.

In conclusion, the recent report by the British Journal of Sports Medicine has spotlighted the immense benefits of racket sports for heart health. Whether it’s the grass courts of Wimbledon or the local badminton court in your neighbourhood, picking up a racket could be your ticket to a healthier heart. Remember, a healthy heart and improved VO2 max could be just a serve away.

(Vijay Thakkar is a functional medicine expert and celebrity fitness coach in Mumbai. He is the author of the best-selling book “Eating Less is Making You Fat,” aimed at dispelling misinformation about nutrition, calorie-deficit diets, metabolism and how hunger and satiety work)