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Kerry Sports Manila, the largest indoor lifestyle and leisure club, is excited to launch the Young Athletes Club, a summer program offering basketball, swimming, and tennis clinics led by professional coaches. From March 9 to June 1, 2024, this exclusive program is open not just to members, but also to non-members who are endorsed by a Kerry Sports Manila member. Love basketball? Join Coach Juno Sauler and basketball player Justin Melton for a special basketball clinic from March 9 to April 14, 2024. Kids aged 8 to 16 years old can develop their physical and mental skills with fun games and engaging drills. Rates start at Php10,000 for Kerry Sports Manila and Adventure Zone members. Want to make a splash this summer but need to acquire swimming skills? Coach Ria Mackay and Aqualogic Swim school got you covered! Your little ones can enjoy a safe and fun learning experience with swimming clinics for kids and toddlers as young as 6 months old from March 18 to June 1, 2024. Group classes start at Php8,790 for 8 sessions and Php1,150 for 1 session. One-on-one classes are also available. Does your child want to try something new and gain strength the fun way? The tennis clinic is the perfect fit for them! From April 10 to May 11, 2024, Coach Roland Kraut and his team will be holding tennis clinics that cater to budding tennis enthusiasts. Kids will learn the developing fundamental techniques, conditioning exercises, and rules of the game, so they can be the next tennis star! Rates start at Php12,500 for Kerry Sports Manila and Adventure Zone members. Are you a Kerry Sports Manila or Adventure Zone member and looking for more fun activities for your family? Look no further because the exclusive Young Athletes Club is here! For more information on Kerry Sports Manila facilities and membership offers, please reach out to kerrysportsmanila@shangri-la.com. Join the Young Athletes Club now and have a summer full of active fun and adventure!

Welcome to 2024! Many of us like to set New Year’s resolutions and often vow to start exercising more or become healthier. However, on average, 80% of New Year’s resolutions fail by the second week of February and fitness resolutions in particular can be challenging to keep up. So, how can you maintain your fitness goals when the urge to stay in bed rather than jog or go to the gym on a cold January morning is just so strong? Every January, it’s the same thing with many jumping on the whole “new year, new me” bandwagon. Each of us jumps on a quest to find a healthier body shape, lose weight, and have more energy. Perhaps we just want to start exercising for our overall health and fitness. The new year is often the ideal time of the year to make these changes, with fewer social occasions and the mindset of ‘starting the year fresh’ to help with motivation. Whilst this thinking is admirable, this can also start our year off on a bad note. No one needs a ‘new them.’ Often when you set out to find a new you, you lose the current you that works. What you’ve been doing up to now works for you. It may not have you in the shape that you want to be in, but it works right now and it is keeping you alive. You should build on that slowly and steadily, rather than aspiring to create a whole new version of yourself overnight. With that said, as a community, let’s be each other’s checkpoints in keeping to our wellness goals and allow us, Kerry Sports Manila, to be part of the journey to start the year stronger, better, and healthier. How can you maintain your fitness resolutions? Allow us to stress the importance of setting realistic goals that take into account your current lifestyle. When you do that, your New Year resolutions become more about adding value to your life, rather than taking you away from the things you need to do day-to-day. For example, if you work late shifts but aim to get up at 6AM for a morning run, it’s unlikely to be sustainable. You shouldn’t be trying to go from zero-100 as soon as January hits. If you have never really exercised, that’s ok. It’s much more important for you to start off slowly rather than diving in at the deep end. Not only to maintain your New Year resolutions, but because you can cause more damage to your health if you push yourself too hard.  A New Year’s resolution is a New Year’s resolution for a reason – it’s about implementing small changes and seeing an improvement over the course of the year, not changing drastically overnight. Set small targets - for example, you could aim to run 5k by the end of January or even March, then gradually increase that distance each month. Buddy up – exercise with a friend or loved one and keep each other motivated and accountable for each other’s resolutions. Reward yourself - resolutions shouldn't be all about constantly pushing yourself or taking things out of your life that you enjoy in the name of fitness. Schedule in rest days - you may feel motivated to head to the gym daily at the start of the year, but it isn't good for your body to be without rest. Not only can pushing yourself too hard lead to failure in your resolutions, but it can lead to burnout or other physical injuries. Don't beat yourself up - fitness resolutions are a marathon, not a sprint (sometimes literally). If you decide to stay in bed one morning instead of going to Pilates, there's nothing wrong with that. Being harsh on yourself, especially if you're someone with little history of exercising, won't aid you in the long run. You have to be kind and understanding with yourself. Be your own cheerleader! Track your progress - you might do this with a written chart, or a fitness app. Seeing how far you've come already can really spur you on to keep going in those moments when you feel despondent. Set goals that are important to you - if you are emotionally connected to your goals, you can be emotionally connected to the outcomes. It can create a greater feeling of pride and achievement if you are genuinely invested in what you're working towards, rather than simply doing what everyone else is doing.

Kerry Sports Manila, a comprehensive lifestyle and leisure club in the Metro, has been recognised as a Wellness Champion by the international World Wellness Weekend committee. The nod sets Kerry Sports Manila apart as the only lifestyle and leisure club in the country to carry the prestigious distinction. “Kerry Sports Manila was envisioned to be a haven for holistic wellness, relaxation, and fun recreation. We are proud to be recognised as a Wellness Champion by World Wellness Weekend. Through our expertise and facilities that encompass both physical and mental well-being, we remain committed to empowering our members to find their space and to find their pace as they reach their personal wellness goals,” said Amit Oberoi, general manager, Shangri-La The Fort. Through the years, Kerry Sports Manila has consistently championed a multi-disciplinary approach to overall health. Since first opening its doors at Shangri-La The Fort in 2016, the club has warmly welcomed all types of fitness enthusiasts and wellness seekers. Kerry Sports Manila has also hosted various active lifestyle events such as the Kerry Sports Manila Vertical Run which was included as part of the Vertical World Circuit – the world’s premier skyscraper racing circuit. Most recently, Kerry Sports Manila held Journey to Wellness – a 3-day community-driven holistic wellness journey which featured group activities such as guided meditation, High Intensity Interval Trai ning (HIIT), yoga, Skillrun Bootcamp by Technogym, and more activities geared to improve overall health and fitness. “At Kerry Sports Manila, we recognise that each person’s wellness journey is unique. This is why we take pride in creating programs and events that support multiple aspects of health and fitness. Whether it’s providing people with a place to get stronger, or to give people a space to decompress after a long day, we aim for everyone to be able to find a home in health under Kerry Sports Manila,” Oberoi added.

Kerry Sports Manila Celebrates World Wellness Weekend 2023 Kerry Sports Manila, a comprehensive lifestyle and leisure club in the Metro, was one with the international wellness community in celebrating the 7th World Wellness Weekend through Journey to Wellness, a 3-day holistic wellness journey last September 15-17, 2023. Grounded in the 5 pillars of wellness, each day featured group activities featuring guided meditation, team encouragement, and synchronous movement toward improving one’s well-being. Here, individuals attended by-the-hour training sessions with a community-centred approach to improving their overall health and fitness. Classes throughout the weekend maximised the club’s facilities. These include low-intensity exercises like reformer Pilates and yoga, high-intensity workouts like HIIT and Skillrun Bootcamp by Technogym, and other classes like spinning, rope flow, and animal flow. "Kerry Sports Manila, together with Shangri-La The Fort, Manila is proud to support World Wellness Weekend and promote the critical role physical and mental activity plays in improving our overall health,” Amit Oberoi, general manager, Shangri-La The Fort, Manila said. “World Wellness Weekend and Kerry Sports Manila share the same vision: to empower our members to find their own space at their own pace as they achieve their fitness goals, whether for strength building or to combat mental health-related issues. We strongly encourage other health clubs, gyms and studios here locally to join the cause and engage their communities to participate and be active,” he furthered. Journey to Wellness is a testament to Kerry Sports Manila’s mission to provide the community with all they need to achieve their health goals. Beyond the World Wellness Weekend, they continue strengthening their commitment to provide daily expertise in holistic wellness through accredited trainers, programs, and complete facilities. In support of their integrated approach to wellness, physiotherapy rooms, and spa facilities are available for recovery needs, and Kerry Sprouts for nutritional refreshments after workouts.

Technogym’s Skillrun Bootcamp Fitness Solution is now in the Philippines As fitness technology continues to evolve, people can discover new ways to move and exercise. Advancements like smart gym equipment, wearable trackers, and mobile applications have revolutionised the journey to staying healthy and fit. To deliver an integrated and elevated workout experience, Kerry Sports Manila recently launched the Skillrun Bootcamp by Technogym in their facility, the first of its kind in the Philippines. The Skillrun Bootcamp is a high-intensity interval training (HIIT) group class format that integrates Technogym’s advanced fitness technology solutions. Starting August 1, this will be available exclusively at Kerry Sports Manila, the Philippines' largest indoor lifestyle and leisure club. Each session's speedy combination of cardio and strength training keeps participants focused on their performance. By incorporating exercise intensity and variety, participants can stay engaged long-term and achieve results faster. The class leverages the Skillrun, the first professional treadmill that allows participants to perform a cardio and strength workout on a single machine through its cutting-edge Sled Training and Parachute Training features. Sled Training mimics the action of pushing a sled on the grass to help users improve speed, while Parachute Training mimics the feeling of running outdoors with a parachute to improve resistive power. What makes this format unique is how participants can sync their favourite wearable heart rate monitor to the digital whiteboard screen which will show everybody’s real-time heart rate and tutorial videos on what to do next. At the end of the class, participants can use the Kerry Sports Customised Technogym App to monitor their Skillrun Bootcamp performance. Through the app, they can also keep track of their body measurements, personal records, and other health data. “At Kerry Sports, we commit to advancing our facilities in order to continuously improve the overall experience of holistic wellness for our members. We believe that our members can reach their health and wellness goals when equipped with the right technology and solutions, and this is why we launched the Technogym Skillrun Bootcamp at Kerry Sports Manila. Through this integrated and enhanced fitness experience, we aim to empower and equip more consumers to move and stay healthy”, said Amit Oberoi, general manager, Shangri-La The Fort, Manila. Discover a thrilling and interactive bootcamp journey, expertly crafted to offer unparalleled exercise diversity with the Skillrun Bootcamp, exclusively at Kerry Sports Manila.

Written by Dr Samantha Wild, Clinical Lead for Women's Health and Bupa GP There’s something very therapeutic and calming about being in or near water. It helps to boost our sense of well-being and happiness. But do you know why we feel these positive effects? Here, I take a look at what the science says. What does the research say? Scientific research has offered various reasons as to why swimming and being near water outdoors positively benefits our mental health and wellbeing. 1. Releases feel-good hormones Swimming, like all exercise, releases endorphins in your brain. These are the hormones that make you feel good. They help to increase positivity and bring about a sense of well-being and happiness. Some research has shown that swimming may help to treat stress. For example, a few studies in rats have found that swimming can help to promote the growth of new brain cells in parts of the brain that break down during chronic (long-term) stress. 2. Boosts brain health A healthy blood flow is important for keeping your brain healthy and can protect it from harmful toxins. One small study has found that just being in water increases the blood flow to the brain. The study participants were placed in water up to chest height. Scientists then measured blood flow to the brain while they were in the water and when they drained the pool. These findings suggest that swimming boosts brain health. 3. Outdoor swimming benefits During the pandemic when swimming pools were closed, you may have read news reports about a big surge in outdoor swimming (also called ‘wild swimming’). It seems that immersing yourself in natural water outdoors is particularly good for mental wellbeing too. A more recent small study has found that cold water swimming may also be an effective treatment for depression. The theory behind this is that one form of stress, such as the shock of cold water, helps the body to respond better to stress linked with depression and anxiety. 4. Soothes your mind and reduces anxiety It’s thought that swimming is a particularly good way to relax your body, soothe your mind and reduce anxiety. Some spas even play relaxing music that you can only hear when you put your head under the water! People who live closer to the coast have also reported higher levels of good health and wellbeing. But, research on this is limited. More studies are needed to determine if this positive mental wellbeing is due to being by the sea, or other factors. 5. The calming effect of the colour blue The colour blue is often thought of as calming – especially the sky and the sea on a beautiful day. Being near, in or under water is also thought to make you happier and healthier. But the findings on this are mixed and limited. You might also have heard of the term ‘biophilia’, which means love of nature. It refers to our inbuilt desire to be near and connected with nature. This phenomenon may explain why we feel positive and happy when we’re by the sea or near water. 6. Encourages socialising Swimming is a form of exercise you can do by yourself. Yet swimming pools and leisure centres do encourage socialising. Socialising is great for your brain and sense of wellbeing. Whether it’s meeting in the cafe afterwards, taking part in a swim challenge or doing water aerobics, leisure centres are great places to meet new people. Mental health benefits of swimming: what other people say “1t makes me feel accepted” - 24-year-old British Paralympic swimmer, Brock Whiston. “When I swim, it’s just me and the water with no other distractions. I don’t feel as though I have a disability. No one looks at me differently – I feel included and proud of what I can achieve.” “Swimming clears my head” - Katie Wilson, a 43-year-old working mum. “I try to swim at least twice a week first thing in the morning. Swimming laps in the pool has an almost hypnotic effect, clearing my head and giving me the time to think over whatever comes to mind. I leave the pool ready for the day ahead, with my body and mind energised and focused.” “I find it therapeutic” - Bupa Health Adviser, Perry Swann, who is 24 and has a level 1 qualification in teaching swimming. “Whether it’s training, racing or for leisure, swimming always helps me disconnect from everything else. For me it’s a form of meditation as I’m able to feel the water and forget about everything else while I’m there. “I’ve always liked the sense of community that you find at swimming pools too. I often see people swimming and talking to others, regardless of whether they know each other.” These quotes highlight the wonder of swimming – how something so simple can create such a variation of feelings and effects between people. Ways to get swimming Why not take some time to sit back and think about what swimming means for you? If you haven’t swam for a while, think about what you liked about it. Here are a few things to consider. Check out your local leisure centre for swim times. Timetables are generally regular, but they might change during the school holidays. Have you lost your confidence in water? Or perhaps you want to challenge yourself with a spot of outdoor swimming? Get in touch with your leisure centre and take advantage of the adult swimming lessons they may have on offer. If you’re after a relaxing spa break, look on voucher sites. There are often lots of deals on spa days. Maybe take a friend or family member with you? When swimming in the sea, stay in your depth and be aware of riptides and strong currents. Put your safety first and swim in a lifeguarded area. Originally published in bupa.co.uk

This post was written with the Mental Health Awareness Week in mind, but we thought there was no better time than right now to examine the effects massage can have on your mental health! The link between physical and mental health is well-known, and well researched. After all, it is impossible to have one without the other. Stress can have a huge impact on both aspects of our well-being, and there is no lack of finding areas that cause stress in our normal daily lives; the workplace, relationships, financial stress, the list goes on Finding healthy coping strategies for dealing with stress can help us deal with both physical and mental issues. While most of us know that massage is fantastic for a broad range of physical problems, science also proves that regular massage has impressive effects on our mental health. Scheduling a regular massage into your month can help transform your body, mind, and productivity. Here’s why... Improved Sleep Getting plenty of regular sleep is an essential part of any wellness routine. Without it, we are more susceptible to a range of physical and mental problems. While workplace massage isn’t designed to send you off to dreamland on the spot, the effects of increased blood circulation, lowered heart rate, and relaxed muscles can help you sleep more easily - and for longer - when you do hit the hay. Relieve Symptoms of Depression Researchers analyzed 17 clinical studies to see if massage therapy can help ease symptoms of depression. They found that every single study had positive results in relieving some of the symptoms of depression and anxiety. Please note: If you do suffer from depression or need help to talk to someone, massage is part of the arsenal in helping you but will never replace professional help and advice. Please ask for help. Promote feelings of wellbeing and connection Oxytocin is known as the “love” or “cuddle” hormone. When people connect physically, touch, hug, or bond, oxytocin is released, promoting deep feelings of wellbeing, ease, and comfort. The expert touch of a massage superhero can get that hormone flowing in a safe and non-offensive way, as we massage over the clothes. Lowered Stress Levels Cortisol is the “stress” hormone. When this is running wild, we feel exhausted, anxious, and tense. Prolonged stress and elevated cortisol levels can lead to a host of other problems. Massage has been proven to reduce cortisol levels by as much as 30 percent. This then supports your body to battle anxiety naturally. Feel Fresh and Energized Living with any mental illness is draining and exhausting. It can feel impossible to even drag yourself out of bed in the morning, let alone work with a clear head. Because massage improves circulation, you can feel more energized and focused, dispelling those feelings of fatigue and lethargy. Naturally Increase Serotonin and Dopamine Many antidepressants work by boosting low serotonin levels in the brain (the “happy” neurotransmitter.) Scientists have discovered that massage can boost serotonin and dopamine by about 30 percent, giving us a natural mood boost. Calm Your Mind Along with the physical changes that massage can cause, the simple act of taking a break from your workload, even for 15 minutes, can help reset your brain and let you take some deep breaths. The opportunity to step away from your desk can help give you perspective, so you return to your tasks with a fresh mind and body. Mental Health It is important to take a holistic approach to mental health. There is no one-stop solution or magical pill that can instantly make everything better. But learning to slow down, take care of ourselves, and find balance is a great beginning. Regular massage, as part of a well-rounded health and wellness focus, can make a world of difference. Originally published in Physio By Design.

With its emphasis on breathing practices and medita­tion—both of which help calm and center the mind— it’s hardly surprising that yoga also brings mental benefits, such as reduced anxiety and depression. What may be more surprising is that it actually makes your brain work better. A sharper brain When you lift weights, your muscles get stronger and bigger. When you do yoga, your brain cells develop new connections, and changes occur in brain struc­ture as well as function, resulting in improved cog­nitive skills, such as learning and memory. Yoga strengthens parts of the brain that play a key role in memory, attention, awareness, thought, and language. Think of it as weightlifting for the brain. Studies using MRI scans and other brain imaging technology have shown that people who regularly did yoga had a thicker cerebral cortex (the area of the brain responsible for information processing) and hippocampus (the area of the brain involved in learn­ing and memory) compared with nonpractitioners. These areas of the brain typically shrink as you age, but the older yoga practitioners showed less shrinkage than those who did no yoga. This suggests that yoga may counteract age-related declines in memory and other cognitive skills. Research also shows that yoga and meditation may improve executive functions, such as reasoning, decision making, memory, learning, reac­tion time, and accuracy on tests of mental acuity. Improved mood All exercise can boost your mood by lowering levels of stress hormones, increasing the production of feel-good chemicals known as endorphins, and bringing more oxygenated blood to your brain. But yoga may have additional ben­efits. It can affect mood by elevating levels of a brain chemical called gamma-aminobutyric acid (GABA), which is associated with better mood and decreased anxiety. Meditation also reduces activity in the limbic system—the part of the brain dedicated to emotions. As your emotional reac­tivity diminishes, you have a more tempered response when faced with stressful situations. Drugs and talk therapy have traditionally been the go-to remedies for depression and anxiety. But complementary approaches, such as yoga, also helps, and yoga stacks up well when compared with other complementary therapies. A review of 15 studies, published in the jour­nal Aging and Mental Health, looked at the effect of a variety of relaxation techniques on depression and anxiety in older adults. In addition to yoga, interven­tions included massage therapy, progressive muscle relaxation, stress management, and listening to music. While all the techniques provided some benefit, yoga and music were the most effective for both depression and anxiety. And yoga appeared to provide the lon­gest-lasting effect. A number of small studies have found that yoga can help with post-traumatic stress dis­order (PTSD). It is not used by itself, but as an add-on treatment to help reduce intrusive memories and emo­tional arousal and to produce calmer, steadier breathing. Deep, slow breathing is associated with calmer states because it helps activate the parasympathetic nervous system. Originally published in Harvard Health Publishing.

Finding a venue for your child’s birthday party is not an easy task. There are many seemingly interesting options, but they can often leave your kid and their friends wanting more. However, in Adventure Zone it's hard to go wrong when considering a place with gigantic indoor slides, an amazing crew, and a place that can combine education and entertainment. Make your child’s next birthday special with a fun-filled celebration with Boni the Bull. If fun and games aren’t enough, here are five (5) reasons to host your kid’s next milestone in their space to explore: Beat the heat and stay indoors Between the summer heat and unpredictable rainy showers, don’t let the weather get in the way of your child’s special day. Adventure Zone allows you to make and create memories by celebrating your children’s birthday in one of our three awesome themed party rooms. Combine education with entertainment It’s the best of both worlds when your kids can play and learn at the same time. Studies show that play helps children grow cognitively, physically, socially, and emotionally.1 Here in Adventure Zone, dreams come to life in Role Play village – a set of playhouses where kids can roleplay – be it a banker, doctor, firefighter or police officer. There’s something for all ages Don’t worry about creating activities that cater to both toddlers and children. The lil’ ones can safely play at the toddler area while bigger kids can enjoy the thrill playing on the slide zone. We know you parents love it too! Both areas are equipped with several play modules to develop and enhance activity for all ages. Good food for a good mood It’s not a party without food. When you host your kids party at Adventure Zone, kids and adults can expect a happy tummy with food specially curated by Boni the Bull and Shangri-La The Fort’s culinary team. A special and themed cake included in every party package. Stress-free planning One of the best aspects of organising a party at Adventure Zone, is that you don’t have to organise it all. No need to worry about food, drinks and entertainment as the AZ squad has got you covered. Our party packages include a host, a special appearance and dance number by Boni the Bull, loot bags, a themed cake, and other party goodies. All that’s left to do is show up and enjoy your child’s big day! For more information about the party packages, please feel free to email us atadventurezone.slfm@shangri-la.com. Hope to see you soon!

Our NDIS-registered physiotherapists use a variety of techniques to treat mental health conditions, many of which affect movement and function. In doing so, our participants are able to not only manage the mental health issue itself, like anxiety, but also the problems associated with their illness, such as pain, dizziness and falls. Where there are multiple health problems, our mobile clinicians work closely together to give our participants the best possible holistic care to improve their overall health and wellbeing. The role of physiotherapy in mental health: how can physiotherapy support someone living with a mental health condition? According to Ability Action Australia’s Physiotherapy Team Leader, Alex Bush, mental healthcare has progressed significantly in the last few decades, placing more focus on the benefits of physical therapy and exercise. “There is a strong link between poor physical health and mental health problems — it’s very hard to stay mentally healthy when our bodies don’t support us,” Alex says. “If we’re not physically healthy, we can’t fully participate in our daily activities and the things that we enjoy, which in turn can lead to poor mental health outcomes. “It’s really important that the physical health of people who experience mental illness receives greater attention and support through physiotherapy.” Poor physical health can sometimes cause or exacerbate a mental health problem. For example, a participant with anxiety may have shortness of breath that contributes not only to their anxiety but also to dizziness and falls. A physiotherapy treatment plan might involve pacing techniques, controlled breathing exercises to manage the breath, and exercises to increase balance and strength. In managing the physical symptoms of anxiety, the participant can achieve greater mental well-being. What are some of the methods you use? Physiotherapists support a person with a mental health condition by developing a treatment plan aimed at improving their mobility and function, and reducing the severity or frequency of their symptoms. The treatment plan will feature exercises designed to improve range of movement, strength and mobility. When overseen by a physiotherapist, exercises will reduce pain and stiffness, improve quality of sleep and fitness, and enhance a participant’s sense of well-being. They can also help with managing pain, which is often linked to mental illness. The exercises can be repeated regularly for a set period of time, and deep breathing exercises may also be prescribed. In improving mental health, the goal will be to increase a person’s participation in everyday activities, including social participation and engagement in recreational activities. Education also plays a role in supporting someone with mental illness. Physiotherapists can talk to participants about ways of managing their symptoms on days when things are worse, as well as identify triggers for their symptoms to help manage their mental health. This empowers participants to achieve their physical and personal goals and create a sense of accomplishment in their lives. Can you provide an example of someone who has benefited from mental health physiotherapy? Alex is currently treating a woman, aged 33 years, living with intellectual and learning disabilities. She lives with her mum and brother who also live with intellectual disability and have social support. When the woman first presented, she had reduced breathing control due to her anxiety, and her shortness of breath caused dizziness and frequent falls. After experiencing a fall from getting up in the night and fracturing her left wrist, the woman engaged Ability Action Australia’s NDIS registered physiotherapy service. Alex’s treatment plan was multi-pronged: Physiotherapy treatment involved exercises to increase balance and strength, pacing techniques to manage shortness of breath, and controlled breathing exercises. She also worked on the left wrist to increase strength and range of movement. An occupational therapist from Ability Action Australia was engaged to help reduce clutter in the house which contributed to the woman’s frequent falls Support workers were brought in to help with cooking and cleaning The participant was referred to a psychologist After two months under this treatment plan, the woman has had no further falls and is confidently mobilising outside her home. She takes part in exercises, feels more positive and is able to use her left wrist. Originally published in abilityactionaustralia.com.au

We all know that physical exercise has a range of mental and physical benefits, but tennis is a particularly rewarding and beneficial sport to play thanks to the unique challenges it presents. Mastering the game of tennis takes a lot of mental and physical dedication, as it is a very demanding sport in both aspects. This is part of what makes tennis such a popular pursuit, and keeps people coming back to the court throughout their entire lives. Why Tennis is a Great Sport to Play? Now, we may be a little biased, but we firmly believe that tennis is the best sport in the world! There are a number of good reasons for this, so don’t just take our word for it. Tennis is a sport that demands a high degree of mental, physical, emotional and technical competency, so it is an incredibly difficult sport to play well. Clearly, running around a tennis court is great for your overall fitness and learning a new skill such as tennis is a fantastic way to boost your mental sharpness. But, there are many more benefits of playing tennis regularly than you may have first thought. Not only is there the fitness side of things, but hand eye coordination, muscle toning and improved range of motion also come from playing tennis. What’s more, from a mental perspective, playing tennis improves your problem solving skills, increases mental resilience and improves your ability to think clearly under pressure. One of the best parts is tennis is a sport that is enjoyed by people of all ages, from all walks of life and is played all over the globe. Joining a local club, playing in the park or just finding a court and playing with a stranger are all great ways to meet new people and potentially make friends for life. While tennis is a great sport to take up, you can of course have too much of a good thing. Playing too much can lead to injuries such as tennis elbow, so it is important to manage the amount of stress you put on body parts that are at the most risk. That being said, here are the top 10 benefits of playing tennis for both your physical and mental health! 10 Mental and Physical Benefits of Playing Tennis While there are more than just 10 benefits of playing tennis, we have picked some of the most pertinent, covering both the physical and mental side of things. PHYSICAL BENEFITS Perhaps the most obvious benefits tennis offers are the physical ones. There’s no substitute for getting out in the fresh air and running around, and tennis is the perfect motivation. Heightened Hand-Eye Coordination Tennis is a sport that requires a high degree of hand-eye coordination. This is because it requires you to have great timing, be able to move to the ball efficiently, produce a technically sound swing and recover. All of these skills are only possible if you have great awareness of where your body parts are in space, and you have great hand-eye coordination – tennis is a sport that demands it from you! In a sport like golf, you must be very technically sound to produce a solid swing, however, you are stationary. Anyone who has tried to reproduce the famous Happy Gilmore swing will know how difficult it is to swing a golf club whilst moving. Well, try doing that when the ball is moving toward you! Of course, a tennis racket and tennis ball are far bigger than the head of a golf club and a golf ball, but the point still stands that you need to recognise where the ball is going to land, what it will do after it bounces, and make very small adjustments very quickly if you want to hit the ball cleanly. You also need to hit the ball on both sides of your body and use both hands in unison in tennis, which is another great benefit of the sport. Keeping your eye on the ball and tracking where it will land and what you should do in preparation for your shot is a key element of playing good tennis. Judging depth, analysing the geometry of the court and understanding how your inputs impact the outcome of the shot are also important factors that improve your hand-eye coordination when playing tennis. Improved Cardiovascular Capabilities It goes without saying that playing tennis for hours on end will improve your cardiovascular capabilities. There is a lot of running, jumping, sprinting, twisting, speeding up and slowing down involved in tennis, so it is a real multifunctional game to play. In order to do this on a consistent level throughout the course of a training session or match, you have to have great cardio. However, it may not be the same type of fitness as you are used to if you do a lot of long distance running or cycling for example. There is a lot of explosive movement in tennis and you get short breaks in between each point, so building your fast twitch muscle capabilities up is a great way to improve your endurance on the tennis court. Moving in Multiple Planes of Motion Another physical benefit of playing tennis is that unlike a lot of other sports, you are moving in multiple planes of motion all the time. Most of our movement in day to day life is forward facing, whereas in tennis we often move side to side and diagonally as well as both forwards and backwards. This is great for developing new movement patterns, increasing your agility and improving your balance. Improves Range of Motion Since playing tennis requires you to use full swings and stretch to reach the ball it is great for improving your range of motion. You can of course overstretch and cause an injury, but on the whole tennis is a great sport that naturally increases the range of motion in your hips, elbows, shoulders and knees, when played with sound technique of course! Muscle Tone and Strength One of the more underrated but still key benefits of playing tennis is the muscle toning and strength benefits you get out of it. Of course tennis is a cardio based sport first and foremost, but it also plays its part in building up muscles in your legs, back, shoulders and arms. It is also a great sport for improving your core strength as there is so much twisting, turning and changing direction involved. You may well feel more sore than you expect after an intense game of tennis! MENTAL BENEFITS Tennis is an incredibly mental sport. In fact, this is the area where most matches are won and lost. Develops Problem Solving Skills If there is one key aspect of the mental side of tennis, it’s that tennis is a game of problem solving. There aren’t many other sports that involve as much problem solving as tennis, as virtually every shot you hit is a reaction of what your opponent throws at you. It is very easy to self-destruct when playing tennis if you let your expectations and ego get the better of you. Simply playing the ball that is in front of you is the simplest way to approach the game, along with taking each point at a time. That being said, it is much easier said than done and you will always have to have some form of strategy when playing a tennis match. Even if it is as simple as playing to your opponent’s backhand as much as possible, or aiming to hit as many balls cross court as you can, it is important to have a plan of attack if you want to be successful on the court. However, being flexible and reacting to your opponent’s performance on the day is also important and requires a lot of creative thinking. You may have the best plan in the world, but if you aren’t performing well enough to execute it or your opponent cottons onto what you’re trying to do, you’ll need to adapt, improvise and overcome. Adapting to new conditions, court surfaces, balls and playing styles is all part of becoming a better tennis player! Increases Mental Resilience The scoring system in tennis means that you can win more points than your opponent and still lose a match. This means you need to be incredibly resilient to play good tennis and overcome adversity. Tennis is also about playing the big points well and understanding that not all points hold the same weight across the course of a match. Putting disappointment behind you and trying to play the next point with a positive attitude can be very difficult to do, but it is a key part of becoming a better tennis player. Learning from your mistakes but not letting them get you down is something that the greats of the game have been able to do and is a great lesson to learn in life as well as on the tennis court! Socialising and a Sense of Community On the lighter side of things, playing tennis is also a great way to meet new people and most importantly, have fun! Whether you are enjoying a game with friends and family, joining a local tennis club, or meeting new people at a holiday camp, being able to play tennis is a great life skill that can help you socialise all over the world! Also, playing doubles and being part of a team environment is a great way to share that competitive spirit with other like-minded people, further adding to the enjoyment of the sport. Sense of Accomplishment Since tennis is such a difficult sport to master, when things are going well it can actually give you a great sense of accomplishment! Like many other sports, when you just aren’t putting it all together and nothing seems to be going right, tennis can be an incredibly frustrating game to play. But, it’s this high degree of difficulty that makes being in the zone and playing well so rewarding. When your thought process is clear, you are feeling physically fresh and fit, you have a clear game plan and are able to execute it and can almost predict what your opponent is going to do before they even strike the ball, there aren’t many better feelings in the world! Also, winning a tennis match (particularly when you aren’t playing your best) can give you a great sense of accomplishment too. It is a great feeling when you come through the trials and tribulations of a close tennis match and are able to get over the finish line before your opponent, as the stresses and adversity faced in the match can sometimes not be reflected in the scoreline. Improves Focus and Self Control Another key mental benefit of playing tennis is that it forces you to think about yourself and understand what you can and can’t control. This is an incredibly important life skill as it can be easy to get caught up in things that are outside of our sphere of influence. However, whilst you may need to adapt to a different opponent each time you play, there is little point worrying about things that are out of your hands when it comes to playing tennis. Appreciating when your opponent hits a good shot rather than blaming yourself for not hitting the ball well enough, accepting that you are going to lose a lot of points even in a straightforward victory on paper and understanding that no one has ever actually ‘completed’ tennis are all things you can do to take pressure off yourself, focus on what you can actually control and adjust your expectations. TAKEAWAY Tennis is a game that brings with it a whole host of physical and mental benefits. These range from improved cardio health and agility to becoming better at problem solving and the sense of accomplishment you get from winning a close fought match. So, what are you waiting for, get out on court today! Originally published in thetennisbros.com

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