Being active to live longer

Physical activity has long been recognized for its benefits to cardiovascular health, muscular system, and athletic capabilities. However, its effects also extend to mental health, reducing stress, preventing depression and anxiety disorders, and lowering the risk of cognitive decline. While all of these topics deserve a dedicated article, today we will focus on the most effective sports for living a longer life.

Opinions differ regarding the most beneficial activities for longevity. Let’s consider this information as an invitation to explore the benefits of sports, keeping in mind that movement remains the key essential.

Tennis
Tennis stands out among sports that promote longevity. A study conducted in the United States on 8,577 participants from 1991 to 2017 concluded that playing tennis can extend life expectancy by nearly 10 years. This sport provides intervals of intense effort, excellent for cardiovascular conditioning, in addition to stimulating cognitive functions due to the coordination and quick decision-making required. To hope to extend life expectancy by 10 years, regular practice is recommended, ideally more than once a week.

Racquet Sports
Racquet sports in general offer significant benefits for life expectancy. A study published about a decade ago in the British Journal of Sports Medicine followed over 80,000 people for ten years and demonstrated that these activities reduce the risk of mortality by 47%. These sports, which require agility, cardiovascular fitness, and social interactions, combine major health and longevity benefits. While tennis can extend life expectancy by 10 years, badminton comes second with an average increase of 6 years.

Swimming
Swimming is often considered the ideal sport, accessible to all ages. In addition to working all muscles, water has a low impact on joints. The controlled breathing required by swimming also improves lung capacity and strengthens the cardiovascular system. A study published in the International Journal of Aquatic Research and Education revealed that individuals who swim have a 50% reduced risk of mortality compared to sedentary individuals. Whether practiced at a moderate or intense pace, swimming is an excellent ally for living a long and healthy life.

It's Important to Exercise!
Of course, regardless of the sport chosen, the key is to stay active. According to the World Health Organization (WHO), adults should aim for 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity each week, while children and adolescents should practice at least 60 minutes of moderate to vigorous activity daily.

Finally, to maximize the benefits of sport, it is essential to make it accessible to all. As a community, we have a role to play in creating adapted infrastructure, offering affordable programs, and raising awareness from a young age about the benefits of sports.