Tennis keeps you on the ball

Playing sport isn’t just about keeping fit or staying trim. New research suggests the right activity could actually help you live longer – and that’s encouraging news for anyone looking to stay active well into retirement.

A July 2026 report by golf simulator company Foresight Sports examined 20 popular sports to discover which are most closely linked with a longer lifespan. The study analysed mortality data from peer-reviewed research, estimated gains in life expectancy and looked at which activities people are still enjoying in their 60s and 70s.

The clear winner was racquet sports. Tennis players were found to live an average of almost 10 years longer than people who don’t play, while badminton players gained an estimated six extra years.

Researchers believe the combination of physical exercise, quick reflexes and social interaction may all contribute to these impressive results.

Running and jogging also performed well. Regular runners had a 15% lower risk of dying prematurely and almost a 20% lower risk of dying from cancer. While jogging can place more strain on joints than some other activities, even moderate running was associated with significant health benefits.

Strength or resistance training came in third. Lifting weights regularly was linked to a 15% reduction in early death, with just an hour of training each week providing even greater benefits. It was also associated with lower rates of cardiovascular disease and cancer.

Aerobic exercise ranked fourth, while swimming rounded out the top five. Swimming was particularly attractive for older adults because of its low injury risk. The research found swimmers lived around 3.4 years longer on average, and many continued the activity well into their 70s.

Golf also featured in the top 10, highlighting that sports don’t need to be high-intensity to deliver long-term health rewards. One reason golf ranked well was that many people continue playing for decades, enjoying both regular exercise and the social side of the game.

The report’s authors say choosing an activity you can continue throughout life is just as important as the exercise itself. They also recommend supporting an active lifestyle with adequate protein and a healthy diet rich in anti-inflammatory foods such as oily fish, berries and leafy greens to help muscles recover and protect ageing joints.

Of course, before starting any new exercise programme, particularly if you have existing health conditions, it’s wise to consult your doctor.