Regular physical exercise is a key factor in maintaining good health and prolonging life. Studies show that certain types of sports can have a more favorable impact on the body, reducing the risk of serious illnesses and increasing longevity. In this article, we will explore 4 types of sports that scientists believe are most effective in extending life.

Racket Sports: Tennis and Badminton

Tennis, badminton, and squash are racket sports that research indicates provide significant health benefits. Continuous movement on the court pushes the heart, lungs, and muscles to work at their maximum, contributing to strengthening the cardiovascular system and increasing endurance.

According to a large-scale study conducted by European and Australian scientists from 1994 to 2008, individuals engaged in racket sports experienced an impressive 56% decrease in the risk of death from cardiovascular diseases. This is one of the highest rates among all the sports considered.

Dr. Charlie Foster, a professor at the University of Oxford, notes, “We believe that badminton and tennis not only help with physical development but also impact mental health and have social benefits—possibly unique to these sports.”


Indeed, racket sports combine intense physical exertion with elements of strategy and social interaction, making them an excellent choice for overall well-being. And if you’re a fan of tennis and regularly follow ATP and WTA matches, you can further fuel your interest by placing bets with Melbet company. All you need to do is register and deposit the minimum amount (a generous welcome bonus applies).

Aerobics: Low-Intensity but Effective Workouts

Aerobics refers to low-intensity physical exercises with a consistent impact on the body. This category includes dancing, gymnastics, light jogging, and other cardio workouts.

Research shows that regular aerobics can reduce the risk of death from cardiovascular diseases by 36%. This is because such exercises strengthen the cardiovascular system, increase endurance, and help maintain a healthy weight.

“Our findings indicate that it’s not just about exercising; it’s crucial to know which exercises specifically affect your health,” says Associate Professor Emmanuel Stamatakis from the University of Seattle.

One advantage of aerobics is its accessibility to people of all ages and physical conditions. For the elderly or those unable to perform high-intensity exercises, scientists recommend long walks as an excellent alternative to other aerobic activities.

Swimming: Gentle yet Effective Training

Swimming is considered one of the best sports for a full-body workout. During swimming, muscles are actively engaged, while the stress on joints is reduced, making it particularly beneficial for people with excess weight or musculoskeletal problems.

Scientists from Harvard University claim that regular swimming sessions can help shed excess weight and strengthen the cardiovascular system. Additionally, swimming is an excellent choice for those recovering from injuries or surgeries, as the risk of sustaining any injury in water is very low.


According to research, people who swim can reduce the risk of death from cardiovascular diseases by 41%. This is attributed to strengthening the heart muscle, improving circulation, and enhancing overall physical fitness.

In addition to the obvious health benefits, swimming can also be a great way to relax and relieve stress. The aquatic environment creates a feeling of weightlessness and tranquility, which positively affects a person’s mental state.

Cycling: Outdoor Activity

Cycling is another form of physical activity that, according to scientists, can prolong life. Riding a bicycle engages multiple muscle groups, including those in the abdomen, arms, shoulders, and legs. This helps improve joint flexibility, balance, and coordination.

Research indicates that regular cycling can extend life by approximately 15%. This effect is achieved through comprehensive effects on the body:

  • Strengthening the cardiovascular system.
  • Reducing the risk of chronic diseases.
  • Improving mental health.
  • Preventing excess weight.
  • Eco-friendliness and accessibility.

In addition to health benefits, cycling offers other advantages. For example, studies show that people who commute by bike experience less stress and are more productive throughout the workday.

Cycling can be combined with any fitness regimen. Bike rides or city tours can complement workouts in the gym or running, adding variety and helping achieve better results.