Picking a Sport for Longevity (racket sports shown to increase longevity)

 

Strong Evidence from Long-Term Cohort Studies

Copenhagen City Heart Study (CCHS)
A large prospective study followed 8,577 Danish adults for up to 25 years (1991–2017). Results, adjusted for age, sex, lifestyle, and socioeconomic status, showed:

• Tennis: +9.7 years of lifespan
  
  

• Badminton: +6.2 years
  
  

• Soccer: +4.7 years
  
  

• Cycling: +3.7 years
  
  

• Swimming: +3.4 years
  
  

• Jogging: +3.2 years
  
  

• Calisthenics: +3.1 years
  
  

• Health-club activities (e.g., treadmill, weights): +1.5 years (Schnohr et al., 2018)
  
  

 Japanese Interval Walking (IWT)

Interval Walking Training—known as Japanese walking—involves alternating three minutes of brisk walking with three minutes of slower walking, for a total of ~30 minutes per session, typically 4–5 days per week.

Studies show that in older adults (mean age ~63), this method significantly improves blood pressure, glucose levels, aerobic fitness, BMI, leg strength, and muscle mass compared to continuous walking (Tomlinson, 2025).

Other large Japanese cohort studies reinforce:

• In the Miyagi Cohort Study (~41,000 adults over 11 years), walking ≥1 hour/day was associated with lower all-cause mortality compared to <30 min/day (Fujita et al., 2004).

• The Ohsaki 2006 Study (14,342 adults aged ≥65) found that walking ≥1 hour/day extended disability‑free survival by about 360 days versus <30 min/day (Tomata et al., 2022).
  
  

 

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Practical Insights

Pickleball

• Though long-term cohort studies are still emerging, pickleball shares several features with other racket sports: moderate to high intensity, strategic play, and strong social interaction. These characteristics suggest potential longevity benefits, especially for older adults and those seeking accessible group activity. (Daryanani, 2017). 

Recommendations

• Racket sports (including pickleball): Aim for 2.5–4.5 hours/week when possible. (Schnohr et al., 2021)
  
  

• Japanese Interval Walking: Target ~30 min/session, 4–5 sessions/week; fast/slow intervals.
  
  

• Daily walking: Strive for ≥30 min/day; benefits increase steadily up to about 1 hour with less decline beyond that. (Fujita et al., 2004; Tomata et al., 2022).

A secondary analysis of the same cohort (Copenhagen City Heart Study) revealed a U-shaped curve between exercise duration and mortality: the lowest risk occurred at 2.6–4.5 hours/week. Sitting out or exceeding 10 hours/week were both linked to slightly increased mortality (Schnohr et al., 2021).

British/Scottish Cohort Analysis
Over 80,000 adults were monitored across nine years. Adjusted hazard ratios indicated:

• Racket sports: 47% lower all-cause mortality
  

• Cardiovascular death: 56% lower
  
  

• Other activities like swimming (28%) and aerobics (27%) were beneficial, but less so (Harvard Health Publishing, 2017).
  
  

These findings suggest the unique combination of physical intensity and social engagement in racket sports may contribute to their leading longevity benefits.

 

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What Makes Racket Sports So Effective?

1. Multidimensional Physical Demand
   Racket sports blend aerobic bursts, sprinting, lateral movement, arm strength, and coordination—leading to comprehensive cardiovascular and muscular engagement.  (Schnohr et al., 2018).
   
   

2. Mental Engagement
   Strategy, rapid decision-making, and spatial awareness stimulate cognitive resilience, helping to maintain mental sharpness as we age (Daryanani, 2017).
   
   

3. Social Interaction
   These are partner or group-based activities, which support stress reduction and emotional well-being. Meta-analyses have identified social connection as a key driver of longevity benefits (Schnohr et al., 2018).
   
   

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Practical Insights

• Optimal Duration: Aim for 2.5 to 4.5 hours/week of racket sports to maximize lifespan benefit; both sedentary behavior and excessive activity (>10 hours) may be less beneficial. 
  
  Sport Comparison:
  
  
  

• Intensity Matters: Controlled analyses demonstrate that the cardiovascular benefits of racket sports surpass those of other moderately intense exercises like cycling when done more vigorously (Schnohr et al., 2018; Harvard Health blog, 2017).
  
  

• Quality Over Quantity: Engaging in the recommended volume within a social, mentally stimulating context likely amplifies the longevity effect (Schnohr et al., 2021). 

 

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Final Takeaways

Racket sports—tennis, badminton, squash, pickleball, Japanese Walking, and table tennis—consistently emerge as superior choices for longevity when compared with many popular physical activities.

These sports offer a synergistic blend of:

• Intensive physical activity
  
  

• Mental engagement with strategy and reflexes
  
  

• Valuable social interaction
  
  

For a long, healthy life, consider incorporating 2.5–4.5 hours per week of a racket sport that aligns with your mobility, enjoyment, and lifestyle goals.

References:

1. Schnohr P, O'Keefe JH, Holtermann A, Lavie CJ, Lange P, Jensen GB, Marott JL. Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study. Mayo Clin Proc. 2018 Dec;93(12):1775-1785. doi: 10.1016/j.mayocp.2018.06.025. Epub 2018 Sep 4. PMID: 30193744.

2. Tomlinson, E. (2025, June 1). Not a fan of running? I tried Japanese walking intervals as a low‑impact way to build fitness quickly. Woman & Home. Retrieved from https://www.womanandhome.com/health-wellbeing/fitness/japanese-walking-intervals

3. Fujita K, Takahashi H, Miura C, Ohkubo T, Sato Y, Ugajin T, Kurashima K, Tsubono Y, Tsuji I, Fukao A, Hisamichi S. Walking and mortality in Japan: the Miyagi Cohort Study. J Epidemiol. 2004 Feb;14 Suppl 1(Suppl I):S26-32. doi: 10.2188/jea.14.s26. PMID: 15143875; PMCID: PMC8828278.

4. Ito K, Tomata Y, Obuchi S, Kawai H, Zhang S, Sone T, Sugawara Y, Tsuji I. Time spent walking and disability-free survival in older Japanese: The Ohsaki Cohort 2006 Study. Scand J Med Sci Sports. 2022 Jul;32(7):1153-1160. doi: 10.1111/sms.14150. Epub 2022 Mar 21. PMID: 35247011.

5. Schnohr P, O'Keefe JH, Lavie CJ, Holtermann A, Lange P, Jensen GB, Marott JL. U-Shaped Association Between Duration of Sports Activities and Mortality: Copenhagen City Heart Study. Mayo Clin Proc. 2021 Dec;96(12):3012-3020. doi: 10.1016/j.mayocp.2021.05.028. Epub 2021 Aug 17. PMID: 34412854.

6. Large study indicates racket sports offer best protection against cardiac death. (2017, January 13). Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/exercise-and-fitness/large-study-indicates-racket-sports-offer-best-protection-against-cardiac-death

7. Schnohr P, O'Keefe JH, Holtermann A, Lavie CJ, Lange P, Jensen GB, Marott JL. Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study. Mayo Clin Proc. 2018 Dec;93(12):1775-1785. doi: 10.1016/j.mayocp.2018.06.025. Epub 2018 Sep 4. PMID: 30193744.