Do you want to live more? These are the sports you need to try

Tennis tops longevity research with a +9.7-year gain, combining intense interval cardio, lateral agility, strategic thinking, and vital partner interaction that reduces social isolation.

Badminton adds an average of +6.2 years by pairing rapid, full-body physical exertion and hand-eye reflexes with mandatory, fast-paced social engagement across the net.

Soccer adds +4.7 years to life expectancy, building elite cardiovascular endurance, bone density, and camaraderie through high-intensity running and collaborative team play.

Regular cycling delivers a +3.7-year longevity boost through a low-impact aerobic workout that protects joints while strengthening cardiovascular stamina and metabolic function.

Swimming adds +3.4 years by offering a full-body, zero-impact water workout that expands lung capacity, regulates blood pressure, and tones muscle while protecting joints.

Consistent jogging adds +3.2 years to your lifespan, strengthening the heart muscle, arterial flexibility, and bone density through accessible aerobic conditioning.

Calisthenics adds +3.1 years by utilising bodyweight resistance—such as pull-ups, push-ups, and squats—to preserve independent mobility, functional strength, and neuromuscular balance.

Ballroom dancing adds 3.0+ years of life by melding continuous physical cardio with complex cognitive choreography, musical timing, and deeply interactive social bonding.

Pickleball delivers 3.0+ years of longevity gains through joint-friendly racket movements that lower blood pressure while demanding sharp, split-second court decisions.

Zumba adds 2.5+ years by combining high-energy rhythmic aerobic intervals with group coordination to elevate heart rate, release endorphins, and improve cardiovascular health.

Orienteering and trekking add 2.5+ years by blending long-distance endurance walking with active spatial navigation across uneven, changing outdoor terrains.

Resistance training adds 2.5+ years by staving off sarcopenia (age-related muscle loss), improving insulin sensitivity, and supporting independent daily mobility.

Gymnastics training adds 2.0+ years by building deep core strength, joint flexibility, and vestibular balance that protect against dangerous slips and falls later in life.

Golf adds 2.0+ years through hours of low-intensity outdoor walking across green fairways paired with rotational mobility, deep mental focus, and companion socialising.

Martial arts add 2.0+ years by developing explosive full-body power, postural reflexes, mental discipline, and spatial awareness for lifelong physical resilience.