When the heartbeat mixes rhythmically with the sound of the racket's twang, when the smell of soil on the soles of your feet and the sweat-soaked jersey remind you of the vitality of life—those moments not only give you the joy of playing, but also build an invisible health shield. Those people, aged 12 to 70, who gather on the tennis courts in the early morning in Dhaka's Uttara or the hilly roads of Chittagong—are not just hitting the ball, they are hitting the fear of illness and disease. The latest report from the World Health Organization says that 150 minutes of moderate exercise a week reduces the risk of heart disease by 30%. And tennis? It is a combination of physical fitness, mental toughness, and social bonds. The benefits of playing tennis are not limited to muscle building; it increases the flow of oxygen in the blood, reduces the stress hormone cortisol, and even teaches you to fight off silent killers like diabetes. In the words of Mohammad Sajjad, fitness coach of the Bangladesh Cricket Board, “We include tennis in the fitness routine of cricketers—it combines reflexes, stamina, and strategic thinking.” In this article, we will learn how a racket and a yellow ball can become your guarantee of a long life.



Benefits of playing tennis: Why is it a health protector?

Tennis is not just a game, it is a vital medicine. Research says that playing tennis for 1 hour every day increases the efficiency of the heart by 15%. Why? Because tennis is interval training—running fast, stopping suddenly, passing. This irregular movement challenges the heart, which strengthens the cardiovascular system. According to data from the National Heart Foundation Hospital and Research Institute, those who play tennis regularly have a 40% reduced risk of hypertension. Dr. Farhana Yasmin, a physiotherapist at Rajshahi Medical College, observes: “The coordination of hands, feet, and eyes while playing tennis increases the neural connections of the brain, which helps prevent stroke.”


Tennis plays an immense role in weight management. A 60 kg person burns about 500 calories by playing singles tennis for an hour! According to Shimul Roy, a popular fitness trainer in Khulna, “Tennis not only burns fat but also increases the metabolic rate, which burns calories even at rest.” Obesity is increasing at an alarming rate in urban life in Bangladesh—according to the World Health Organization’s 2023 report, 34% of adults in Dhaka are overweight. Tennis is a natural solution to this crisis.


The impact of tennis on improving mental health has been scientifically proven. Endorphins and serotonin are released from the brain during tennis, which relieves anxiety and depression. An Australian study says that the rate of depression among tennis players is 35% lower. According to Dr. Tahsina Islam, a clinical psychologist at Dhaka University: “In tennis, the pre-frontal cortex of the brain is activated while predicting the opponent’s movements, which increases decision-making ability.”


Scientific explanation of the physical and mental benefits of playing tennis

The role of tennis in the formation of bones and muscles is unforgettable. Running, jumping and swinging a racket strengthens the leg muscles, shoulders, arms and core. It is especially effective in preventing osteoporosis for the elderly. Research in the IPT (International Physical Therapy) journal confirms: Playing tennis 3 times a week increases bone density by 5%. In Bangladesh, 25% of people over 60 suffer from bone loss—Advice from Dr. Ariful Haque, Orthopedic Surgeon at Chittagong General Hospital: “Low-impact tennis (with a soft ball) is ideal for those aged 65+.”


Tennis improves eye-hand coordination. Tracking a ball traveling at 200 km per second increases the rapid responsiveness of the retina and brain. Tennis coach and former national player Rafiqul Islam explains: “For a forehand shot, the brain makes 5 decisions in 0.3 seconds—the speed of the ball, direction, your position, racket angle and power.” This cognitive training is also helpful in preventing Alzheimer’s.


The contribution of tennis in controlling diabetes is remarkable. During exercise, muscles absorb glucose, resulting in a decrease in blood sugar levels. According to the American Diabetes Association, tennis increases insulin sensitivity by 40%. It is a natural therapy for 8 million diabetes patients in Bangladesh. Endocrinologist Dr. Shahzada Selim of Bangabandhu Sheikh Mujib Medical University suggests: “Type-2 diabetics can reduce HbA1c levels by 1% by playing tennis for 150 minutes a week.”


Age-based tennis: From children to the elderly—benefits for everyone

Tennis plays a significant role in the development of children and adolescents. It increases physical balance, quick decision-making ability, and confidence in players aged 5-17. Experience of Nasimul Hasan, head coach of the Junior Tennis Academy of Gulshan Club in Dhaka: “Children who play tennis, their school performance is 20% better—it teaches focus and discipline.” Following the World Health Organization guidelines, Bangladesh Sports Education Institute (BISP) has added tennis to the school curriculum.


Tennis is a stress-buster for middle-aged people. An hour on the court can relieve stress amid corporate pressures and family tensions. A 2024 study in Sylhet found that tennis players are 30% more productive than office workers. Bangladesh Tennis Federation President Mr. Sajid Ali said: “We have launched an office tennis league in Dhaka’s Bashundhara—500+ professionals participate every week.”


Tennis keeps seniors social and physically active. A 70-year-old tennis group called ‘Golden Setters’ plays every morning at the capital’s Dhanmondi Club. Member Dr. Anisur Rahman (76) said: “Tennis has reduced my arthritis pain and given me new friends.”


Find a convenient location:


In Dhaka: Gulshan Club, Ramna Tennis Complex, Central Women's University Campus

In Chittagong: MA Aziz Stadium, Pahartali Tennis Court

The Bangladesh Tennis Federation organizes free trial sessions every month—check their website for details

Cost:


Club membership: 3,000-10,000 taka/month

Coaching: 500-1,500 taka per hour

Affordable option: Community groups in public parks (Sher-e-Bangla Nagar Park, Dhaka, every Sat-Sun, 7-9am)

Getting started tips:

1. The right gear: Buy rackets and shoes from specialized stores (Fakirapool, Sports World, Dhaka).

2. Basic courses: Take a basic course—to avoid injuries from poor technique.

3. Join Group: Join the Facebook group 'Bangladesh Tennis Community'.


Tennis Injury Prevention: Awareness and Preparation

Common Injuries and Remedies:


Tennis Elbow: Arm Pain—Stretching and Proper Racquet Grip for Prevention.

Knee Problems: When Jumping or Quickly Changing Directions—Use Knee Support for Prevention.

Muscle Strain: If Playing Without Warm-Up—Stretching for 15 Minutes for Prevention.

Prevention Strategies:


Warm-Up: 10 Minutes Jogging + 10 Minutes Dynamic Stretching.

Hydration: Drink 200 ml of water every 20 Minutes.

Court Shoes: Not Regular Shoes—Wear Shoes Designed for Side Movement.

National Institute of Traumatology and Orthopaedic Rehabilitation (NITOR) Advice: “Follow the RICE (Rest, Ice, Compression, Elevation) Method Within 48 Hours of Injury.”


Know-

Are the Benefits of Playing Tennis Safe for Children?

Yes, Suitable for Children 5+ Years Old. There is less risk in using specialized junior rackets and soft balls. It increases the mobility, social skills and academic focus of the child. Tennis programs have been launched at the school level in Bangladesh.


Does playing tennis increase arthritis pain?

Rather, it reduces it! Regular low-intensity play increases joint flexibility. However, if there is severe pain, consult a physiotherapist. Proper technique and warm-up prevent arthritis pain.


After how long do the health benefits of tennis appear?

If you play 3 days a week, 45 minutes, you will feel an improvement in stamina, blood pressure and mood in 4-6 weeks. Regularity is important for long-term benefits.


What is the maximum age to play tennis?

There is no maximum age! There are tennis players in the world who are 90+ years old. In Bangladesh, a regular group of 75+ years old plays at the Dhanmondi Club. Get a health checkup and start.


Where can I learn tennis at an affordable price?

Free/low-cost training is provided by Bangladesh Sports Education Institute (BISP) and District Sports Office. Classes are also available at local community centers.


Benefits of playing tennis: Health protection is not just a phrase, it is a life-changing tool. When you run and hit the ball on the field, your heart is getting stronger, bone density is increasing, and brain cells are getting refreshed. The 65-year-old Didi from Ramna Park in Dhaka, who keeps her diabetes under control by playing tennis every morning, or the teenager from Khulna who conquered ADHD through tennis—they are proof that this game transcends age or physical limits. A racket, two white lines—this can be your genuine doctor, trusted therapist, and friend of joy. Get up now. Go to the nearest court. Play the first shot. Your body and mind will thank you.