Want to Be Smarter and Live Longer?

If you want to live a long, healthy life and stay cognitively intact, consider taking up a racquet sport.¹ Any one will do, including ping-pong.

Table tennis, tennis, racquetball, and badminton. have all been extensively researched. Studies show they add about seven to nine years to your life, significantly improving cognitive function.² Tennis seems to have the most impact, but they all have similar benefits.

My wife and I started to play ping pong in our backyard about five years ago. We quickly discovered it's relaxing, even for 10-15 minutes. It is also social, and every level of player who grabs the paddle can keep the ball in play. I have played ping-pong since I was 8 years old. My father was a hard-working physician who was not home much. But even when he was dead tired, he would play ping-pong with his four children. It was one of our more enjoyable family activities.

About a year ago, we began playing doubles ping-pong with others. At this stage of life, none of us cares whether we win or lose, and we laugh a lot.

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Most of the data about the benefits of racquet sports come from studies of adults. However, one study focusing on young children caught my attention.

It is concluded that a longer tennis experience was associated with better performance in working memory and cognitive flexibility in children between the ages of 8 and 12. Furthermore, tennis experience is positively associated with executive functions. The results of the present study may be of great practical importance for parents and educational settings in designing physical activity programs that target the improvement of cognitive function in children.³

Mental rigidity is a trait that is common to almost all mental health diagnoses.⁴ Notice the specific mention of improved cognitive flexibility.

Physical Health Benefits

Table tennis is a highly aerobic activity that improves cardiovascular health, coordination, and reflexes. Aerobic fitness is closely tied to longer life expectancy, and aerobic activities like table tennis, when played regularly, typically contribute to a few extra years of life expectancy.

Cognitive and Mental Benefits:

Table tennis is especially noted for enhancing cognitive function because it requires quick decision-making, hand-eye coordination, and fast reflexes. Studies on cognitive function and physical activity suggest that engaging in activities that combine physical and cognitive demands (like table tennis) can help prevent age-related cognitive decline, which is linked to overall longer life spans.

Racket sports stimulate neuroplasticity of the nervous system by connecting with older and enjoyable learned neurological circuits and stimulating the formation of new ones. Social interaction releases oxytocin, which is a social bonding hormone. It is also highly anti-inflammatory.⁵

Comparisons to Tennis:

Specific data on lifespan increases from table tennis are limited. Due to differences in intensity, the effect on lifespan might be similar, though potentially slightly smaller, than sports like tennis. Table tennis shares many of the benefits that tennis does, particularly social and mental engagement, and is generally considered lower-impact.

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A family activity

Almost every family I worked with that had a member suffering from chronic pain was experiencing a lot of internal chaos. About 50% of parents in this modern era feel stressed.⁶ Stress increases pain, which in turn aggravates internal family dysfunction. Play is the antithesis of pain and creates a profound physiological shift from threat to safety, which heals.

One woman whom I have gotten to know through my coaching practice had an interesting experience with her teenage daughter after she learned about the benefits of racquet sports. Her daughter was in a bad mood about school, and they had slipped into an unpleasant conversational routine. She suggested that they play badminton, which was not initially well-received. However, within a few minutes, not only did everyone's mood change, the mood shift began redefining their relationship. They were able to laugh. The same scenario happened the next week She is excited to see where the activity leads..

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Think of the energy you have spent in chaos and looking for answers. Why not take a few moments and head to the garage to play some ping-pong? It won’t solve your problems, as an isolated intervention, but it is a significant low-risk step. ⁷

Aging

Ping-pong is accessible to anyone at any age. Our ping-pong group has 11 seniors. One of the better players is 80. Another, closing in on 70, was a candidate for the Chinese national team in his teens. We are all well aware that when he wants a point, he gets it.

If you are older, especially if you are alone, find a way to engage in a racquet sport. It is an easy way to relax, have fun, deter aging, and meet people.

Grab your paddle, and let’s go!