Playing tennis on a regular basis can help maintain or improve balance, mobility, agility, strength and fitness. It also helps burn calories. According to the Miller Family Heart & Vascular Institute exercise physiologist and avid tennis player Gordon Blackburn, Ph.D., research shows that three hours of moderate aerobic exercise every week can cut the risk of developing heart disease by 50 percent. “Playing tennis at a moderate to vigorous intensity on a regular basis,” says Dr. Blackburn, “is a good way to get your aerobic exercise. You’ll exercise your muscles and burn calories. Tennis can even help lower your blood pressure. All of that helps reduce your risk of developing heart disease or of having a cardiovascular event, such as a heart attack or stroke.”
A 135-pound woman playing an hour of tennis can burn 330 calories during doubles and 420 calories during singles, says Dr. Blackburn. An average-sized man playing an hour of tennis can burn about 425 calories during doubles and 600 calories during singles. In fact, says Dr. Blackburn, you’ll burn more calories playing three hours of tennis per week than you will doing three hours of light weightlifting, bowling or golfing.
“If you complement the tennis with other aerobic activities such as brisk walking or cycling, so that you are getting some sort of aerobic exercise most days of the week,” says Dr. Blackburn, “you can make an even bigger impact on improving heart health.” For instance, numerous recent studies, says Dr. Blackburn, have documented the physiologic benefits of walking on a regular basis and at a moderate intensity.
Stretching
Whether you’re a former tennis player ready to take up the sport again, or you’re taking it up for the first time, pre-play stretching is one of the most important precautions you can take to minimize the risk of muscle or limb injury. Stretching prepares the body for physical activity by warming the muscles and joints. The process takes only a few minutes. Stretching does not guarantee that you won’t be injured during play, but the evidence shows that it can help significantly reduce the risk.
For those of you thinking, “Dude, this body don’t bend,” stretching exercises are not designed to contort the limbs, inflict pain or serve as a tryout for Cirque de Soleil. The objective is to ready the muscles and joints for the stretching and extending you’ll do as play begins and progresses.
To keep tennis safe and healthy, always keep these tips in mind:
• Get the body’s muscles and joints properly warmed up by stretching.
• Use water or healthy sports drinks to keep the body properly hydrated before, during and after play. This is particularly important when playing in hot, humid weather, or for longer than an hour per session.
• If you injure yourself or experience chest pain, stop playing immediately and contact your physician.
Play within your means. (In other words, leave the acrobatics to Roddick and Henin-Hardenne.)
Get Your Game On…Safely
Dr. Blackburn encourages anyone who can to take up tennis, but certain individuals, he says, need to check with a physician before doing so. If you are interested in playing tennis, check the list below to see if any of the criteria describe or relate to your health status. If so, you’ll want to discuss your intentions with your doctor.
• Chest discomfort or pain during physical activity
• Current inactive lifestyle, by choice or because of a medical condition
• Rheumatoid arthritis
• Heart disease
• Recent surgery (within past year)
• Pacemaker
• High or low blood pressure
• Osteoporosis
• Regular dizziness or loss of consciousness
• Vision problems
• Joint replacement
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