The Best Sports for Longevity: Which Activities Help You Live Longer?
Everyone knows that exercise is important for health and longevity, but not everyone is aware that some sports extend lifespan more than others. A large study which was published in the British Journal of Sports Medicine followed over 80,000 participants and found that some forms of exercise were associated with a longer life expectancy. Some sports could actually contribute to nearly 10 extra years!
Let’s dive into the best sports for longevity, and how many extra years they may add to your life. Different sports have different impacts on our health and can help us live longer in one way or the other. In this post, We will outline the best sports for longevity and how they can improve your quality of life as you age. Some of these activities may seem surprising, but according to the data, they really do extend your life! So without further ado, let’s get into it.
1. Tennis (9.7 added years)
According to the Copenhagen City Heart Study, tennis was found to be the sport that is the most beneficial for longevity. Tennis was found to increase the expected lifespan by 9.7 years, which is significantly more than any other activity within the study. This could be due to the fact that tennis includes aerobic exercise, agility and strength training. Moreover, tennis is a social sport and studies have time and again proved that having strong social support leads to better health and long life. Not to forget, tennis is also a mentally challenging sport which keeps your brain active.
Why Tennis is Great for Longevity:
✔️ High-intensity cardiovascular workout.
✔️ Improves balance, coordination, and agility.
✔️ Social interaction improves mental and emotional health.
2. Badminton (6.2 added years)
Another racket sport, badminton came in second, adding 6.2 years to the expected number of years of life. Like tennis, it offers a full body workout that involves quick movements, acceleration and mental concentration. One major benefit? It is a low impact sport and therefore causes less stress on the joints than other high impact sports and is a sport that a person can continue to participate in into old age. Badminton is a great sport for longevity.
Why Badminton is Excellent for a Longer Life:
✔️ Improves reflexes, speed and endurance.
✔️ Strengthens heart health and coordination.
✔️ Lower impact than tennis, reducing joint strain.
3. Soccer (4.7 added years)
According to the Copenhagen City Heart Study, soccer is the third greatest sports for longterm health and longevity. Soccer can add 4.7 to your life if you are lucky! This sport involves a good deal of cardiovascular effort, combining sprints, endurance, and agility. Another reason that soccer is great for fitness and long term health is that it’s a team-based activity, with social benefits that play a crucial role in longevity.
Why Soccer can Add Years to Your Life:
✔️ Builds cardio endurance and strength.
✔️ Improves leg power, agility, and reaction time.
✔️ Team sports enhance motivation and social well-being.
4. Cycling (3.7 added years)
Cycling is one of the best low-impact sports for cardiovascular health and increases life expectancy by 3.7 years. Cycling is better on the joints than running, and it is a good way to be fit for life. Casual cycling also benefits the heart and circulation and helps prevent cardiovascular disease.
Why Cycling Can Improve Longevity:
✔️ Joint-friendly way to stay active.
✔️ Boosts heart health, lung capacity, and endurance.
✔️ Can be done indoors (stationary bike) or outdoors.
5. Swimming (3.4 added years)
In 5th place on the list of sports that help you live the longest is swimming. Swimming is regarded as one of the best full body workouts and the study shows it increases lifespan by 3.4 years. One of the greatest advantages of swimming is that it is low impact, meaning it doesn’t put pressure on the joints while still being a challenging workout. It’s especially good for older people, or those with injuries.
Reasons Swimming improves Longevity:
✔️ Low-impact exercise that strengthens the whole body.
✔️ Increases lung capacity and cardiovascular endurance.
✔️ Reduces stress and cortisol, which are linked to aging.
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Life Expectancy Increases with Sports
The biggest lesson from the Copenhagen City Heart Study is that physical activity and social interactions are key to living a longer, healthier life. Although tennis and badminton top the list of sports that help you live the longest, any regular physical activity is beneficial.
To get the most out of your workouts, consider picking a social sport (tennis, football, badminton). It is also beneficial to combine aerobic exercise and strength training (cycling and bodyweight exercises). As you get older it’s good to prioritize joint-friendly activities like swimming and cycling. Rebounding is another great low-impact exercise that’s ideal for older adults and those with joint issues.
The best exercise is the one that you enjoy doing and will stick to. If you find a sport that you can incorporate into your daily routine, your body will be grateful for it for the years to come! Are you looking to optimize your health even further, you should check out our Biohacking Guide for more ways to improve longevity. And don’t forget to continue the discussion in our health and longevity forum.
