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Health Benefits of Beach Tennis: Why Should You Learn It?

Home » blog » Health Benefits of Beach Tennis: Why Should You Learn It?

More and more people are choosing to improve their health outdoors. Beach games are a dynamic and effective way to play, combining features of tennis, volleyball and badminton. Playing in the sand, which requires constant movement and excitement, is an excellent way to strengthen health. From Italy with its raschettoni to Brazil with its matkot, the sport has been adapted in many cultures, confirming the worldwide recognition of the benefits of beach tennis.

Aerobic exercise and the heart: how playing helps the body

The game requires constant movement at a moderately high pace: a maximum of 120-140 steps per minute, which is equivalent to brisk walking or interval running. The duration of a game is 20 minutes, while the heart rate is between 120 and 150 beats per minute. This regime provides a complete cardiovascular load, strengthens the vascular system and improves myocardial function.

Benefits of beach tennis for cardiovascular activity

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With systematic practice, peripheral circulation improves, cholesterol levels decrease and blood pressure normalizes. By alternating between activity and breaks, you develop resistance to sudden loads, an important skill for adults.

Benefits of beach tennis for muscles

Aerobic exercise and the heart: how playing helps the bodyThis game requires a large number of muscle groups.

Main areas involved:

  1. The shins and thighs stabilize the core when playing in the sand.
  2. The press participates in every stroke and maintains balance.
  3. The shoulder girdle and forearms ensure precision and power when serving.
  4. Fine motor skills are trained through constant movement corrections.

The advantage of beach tennis is that the load is evenly distributed without overloading the joints. The unstable surface reduces the impact load, but the work of the stabilizing muscles is increased, which is especially important for preventing injuries.

Joints and flexibility: adaptability and protection against age-related changes

The soft surface of the beach reduces the axial pressure on the hip and knee joints. Regular play stimulates the production of synovial fluid, increases joint mobility and strengthens the ligaments. The combination of jumps, turns and lunges develops flexibility, coordination and speeds up reaction time.

The practice is ideal for rehabilitation after knee or lower back injuries. Traumatologists use game elements as an alternative to standard exercise therapy.

Benefits of beach tennis for the immune system

Fresh air, sunlight and regular exercise provide a strong immune system. Regular physical activity increases the number of lymphocytes, activates macrophages and improves interferon synthesis. Aerobic exercises improve the detoxification process and accelerate lymphatic circulation.

The benefits of beach tennis are evident in the 30-40% reduction in cortisol levels after just 20 minutes of play. Physical activity is associated with the production of endorphins, improves sleep and restores cognitive functions.

The impact of games on vision and concentration: attention, speed, accuracy

By constantly following the movement of the ball, you develop the fine motor skills of the eyes and can concentrate better. The player shifts attention between objects that are close and objects that are far away, to train accommodation. By keeping your gaze on the ball, you activate your eye muscles. This approach reduces the risk of age-related farsightedness. Regular play activates the cerebellum and visual cortex, improving spatial orientation and the accuracy of motor decisions.

Social dynamics and communication: synergy of movement and communication

The game brings participants together through joint physical activity. The team format requires coordination, trust and strategic interaction. Players quickly develop the ability to divide roles and make split-second decisions.

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Benefits of beach tennis for social integration: it creates a stress-free environment, increases dopamine and oxytocin levels and strengthens psycho-emotional stability.

Long-term effect: adaptive fitness for all ages

The practice is suitable for all ages: from teenagers to seniors. You can easily adjust the duration and intensity to your fitness level. The number of injuries is lower than in classic tennis, due to the simplified technique and the soft court. The format combines cardio, strength training, coordination and tactics. The player receives a balanced and fatigue-free training.

Alternative disciplines: Frescobol, Matkot and Raschettoni

Different countries develop their own ways of playing with beach rackets.

Variations in rules and styles:

  1. Frescobol is a game without a net in Brazil, where the aim is to keep the ball in the air as long as possible.
  2. Matkot in Israel is characterized by hard rackets and high speed when exchanging balls.
  3. Raschettoni in Italy is a game consisting of an active service and attack, similar to table tennis.

Each direction retains the advantages of beach tennis and adapts the rules to the mentality, climate and training level of the population.

How to start beach tennis: a smooth start

No expensive equipment or complicated skills are required for the practice.

Minimum set:

  1. A pair of rackets (plastic or wooden).
  2. A low-bouncing ball.
  3. A sandy area with or without a net.

To start, a 10-15 minute warm-up and simply exchanging blows is enough. The intensity increases as the technique improves. For beginners, the netless format is suitable, with the emphasis on holding the ball.

Benefits of beach tennis: The most important

Joints and flexibility: adaptability and protection against age-related changesBeach tennis has advantages in several areas: fitness, strength, coordination, mental resilience and social involvement. The format is accessible, affordable, flexible in terms of conditions and brings together players of all ages and levels. The sand relieves tension in the joints, the fresh air strengthens the healing effect and the game stimulates body, mind and emotions at the same time. By exercising, a stable habit is created, making sport a pleasure and health a result.

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Why you should exercise: 5 scientifically proven facts about its benefits

Every time you put off going to the gym, you miss an opportunity to improve your life – perhaps even extend it. From mental balance to longevity, the facts about sport prove conclusively that physical activity has a positive impact on health.

This article details five proven facts about the benefits of sport to help you make an informed decision in favour of physical activity.

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Fact 1: Sport improves brain function

Exercise not only strengthens muscles, but also has a significant impact on the brain. Harvard University research has proven that regular exercise improves neuroplasticity – the brain’s ability to adapt and create new connections. When you run or swim, your brain literally grows: the number of neural connections increases.

Sport improves memory and cognitive abilities, helping you to better cope with concentration and logical thinking tasks. Even light morning exercise helps to wake up the brain by increasing the flow of oxygen and activating the areas responsible for concentration:

  1. Before: a person forgets important details, has difficulty concentrating on work. After: improved memory, ability to concentrate on tasks for longer periods of time.
  2. Before: constant fatigue and heaviness in the head in the morning. After: easy awakening, clarity of thought from the very morning.

If you think of the brain as a muscle, then physical activity becomes the machine that helps it to be toned.

Fact 2: Sport has a positive effect on immunity

Exercise helps to strengthen the immune system and makes the body more resistant to infections. The facts about sports are undeniable – regular exercise activates the immune cells, increasing their number and efficiency. At the moment of intense physical activity, the human body produces more antibodies that attack viruses and bacteria.

Interestingly, in addition to exercise, immunity is also affected by the quality of sleep, and sport, in turn, promotes deeper and longer sleep. It’s a kind of closed health cycle: you exercise, you sleep better, your immune system strengthens, and you get sick less often. Why does this happen? Physical activity stimulates the production of hormones such as cortisol and melatonin, which regulate sleep-wake cycles.

Body temperature rises during exercise and gradually decreases after exercise, which promotes deeper sleep. In addition, exercise increases the level of lymphocytes, which play a key role in defence against infections. One hour of moderate activity a day, be it running, swimming or yoga, is enough to maintain a high level of immune defence.

Fact 3: Exercise and mental health – the path to emotional balance

Why you should exercise: 5 scientifically proven facts about its benefitsThe modern rhythm of life often leads to stress and depression, and this is where sport comes to the rescue: the facts speak for themselves. Physical activity promotes the production of endorphins – the so-called hormones of happiness. When you exercise, serotonin and dopamine levels increase in the body, which leads to a better mood and lower anxiety levels.

People who work out regularly at the gym are less likely to suffer from depression. This is supported by research: scientists have found that just 30 minutes of physical activity a day reduces the risk of depression by 20 per cent. During exercise, hormones such as endorphins, serotonin and dopamine are released into the bloodstream:

  1. Endorphins are responsible for feelings of happiness and euphoria, helping to combat stress and improve your overall mood.
  2. Serotonin regulates mood, sleep and appetite, and its increased levels help prevent depression.
  3. Dopamine improves motivation and brings a sense of satisfaction from the activity performed.

Sport helps build internal resilience to stress by increasing the body’s ability to respond to external stimuli without undue anxiety.

Fact 4: Sport strengthens the cardiovascular system

Daily exercise helps keep your heart and blood vessels healthy. Even simple brisk walking can reduce the risk of cardiovascular disease by 30%. Regular cardio exercise, such as running, swimming or training on an exercise bike, helps to normalise blood pressure and improves blood circulation.

During exercise, the heart works more efficiently: it pumps more blood in fewer contractions, which reduces the strain on the blood vessels and increases the overall efficiency of the heart. This is due to the improved elasticity of the vessel walls and the increased volume of the heart, which allows it to work with less strain. Regular cardio exercise, such as running or swimming, helps to lower bad cholesterol (LDL) and increase good cholesterol (HDL), which reduces the risk of atherosclerosis.

Benefits:

  1. Before: high blood pressure, shortness of breath when climbing stairs. After: stable blood pressure within normal limits, no shortness of breath with moderate exercise.
  2. Before: high levels of bad cholesterol, risks of atherosclerosis. After: lower LDL levels, improved lipid profile.
  3. Before: low endurance, fatigue after little physical activity. After: increased endurance, ability to engage in vigorous activity without significant fatigue.

Fact 5: Sport can ensure longevity

Physical activity is directly related to longevity. People who exercise live longer and are less susceptible to chronic diseases. Facts about sports confirm that even moderate exercise, such as walking or doing yoga, can extend life by 3 to 5 years.

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Research conducted at the University of California shows that people who devote at least 150 minutes a week to sport have a significantly lower risk of developing age-related diseases such as diabetes, osteoporosis and cardiovascular disease. An active lifestyle is a contribution to your healthy future.

Conclusion

Fact 5: Sports can ensure longevityFacts about sports show that physical activity has a positive effect on brain function, boosts immunity, helps fight stress and keeps your heart healthy. Regular exercise makes a person’s life better and longer. Don’t miss the chance to improve your future today. Consult your health care professional about any restrictions – choose your sport and get started. Sport is the best ally in the fight for a healthy and happy life.

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Exercises on One Leg: How to Develop Balance, Strength, and Coordination

Functional training is gradually replacing strength workouts based on muscle isolation. Today, there is a growing interest in movements aimed at developing balance, flexibility, and coordination.

One of the versatile and accessible tools for strengthening the body is single-leg exercises. They do not require expensive equipment and can be performed even in limited space. Such exercises activate many deep muscles responsible for body stability and control.

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Why is it important to include single-leg exercises in the training process?

Stability in movement is the key to preventing injuries and developing stable motor skills. Single-leg exercises develop several skills at once, from balance to proprioception (sense of body position in space). This is especially important for athletes, the elderly, and anyone leading an active lifestyle.

In addition to strengthening joints and the spine, such workouts improve mobility and activate stabilizing muscles often overlooked in standard routines. Let’s take a closer look at the benefits of such activities.

Balance as the foundation of functional movement

Maintaining balance requires coordinated work of several body systems — vestibular, visual, and musculoskeletal. Single-leg exercises engage muscles of the calf, thigh, core, and even the foot simultaneously.

This approach forms a strong foundation for any other form of activity — from regular walking to complex sports disciplines. Improving balance is directly related to increased confidence in movement and fall prevention.

Benefits of exercises for posture and spine

When the body is supported on one leg, the spine is forced to maintain vertical stability. This activates the back muscles, abdominal muscles, and pelvis. As a result, posture improves, the load on the lower back decreases, and a more harmonious muscular corset is formed.

Regular single-leg exercises help align pelvic position and reduce discomfort in the neck and lower back caused by prolonged sitting.

Training as injury prevention in sports

Injuries often occur unexpectedly. Loss of balance, slipping, sudden movements — all require an instant body response. Single-leg exercises train not only muscles but also reflexes, develop balance.

Increasing stability in non-standard positions makes the body more adaptive. As a result, the likelihood of tendon injuries, dislocations, and strains in everyday life and sports decreases.

Benefits of single-leg exercises for overall health

Regular practice improves blood circulation, strengthens joints, and reduces stress levels. The body becomes more flexible, and movements become more controlled.

Even brain activity is affected: maintaining balance requires concentration and stimulates the nervous system. People who incorporate such exercises into their daily routine note improved well-being, tone, and energy levels.

How to incorporate single-leg exercises into a basic program?

It is important to start with simple forms and gradually increase the difficulty. It is important to maintain awareness in movement, avoiding excessive amplitude or sudden jerks. Single-leg exercises can be part of a warm-up, main block, or cool-down phase of the workout.

They are also used in Pilates, yoga, and functional training. Progress is achieved through repetition, increasing the time of holding a pose, adding extra weight, or unstable support.

Technique complex for beginners

At the early stages, it is important not to overload the body. The approach should be gradual, focusing on technique. Below are basic movements suitable even for those who are just starting to work on balance:

  • leaning with support — standing on one leg, the torso smoothly leans forward, arms stretched out, holding for 10 seconds;
  • leg extension backward — the torso remains straight, the leg is slowly extended backward until a slight tension in the glute;
  • knee raise — standing, slowly bring the knee to the chest and hold the position;
  • floor touch — from a vertical position, reach down, trying to touch the floor with the opposite hand;
  • torso twists — on one leg, gently twist the shoulders left and right, maintaining balance;

This practice helps develop neuromuscular coordination and prepare the body for more advanced single-leg exercises.

Scientific life hacks for progress

To maximize the benefits, it is important to adhere to a set of principles. Below are the main recommendations that will help increase the effectiveness of the training process:

  • control breathing — inhale when preparing for movement, exhale during effort;
  • train in front of a mirror — visual control helps avoid asymmetry;
  • use a timer — timed intervals are more effective than counting repetitions;
  • start with a warm-up — gentle preparation of joints and muscles is essential;
  • avoid cushioned footwear — barefoot or minimalist shoes make it easier to activate the foot;

These tips are suitable for any fitness level and help maintain stable progress.

Scientific facts about single-leg exercises

Modern research confirms the high effectiveness of workouts for comprehensive body development. They not only strengthen the muscles of the lower limbs but also activate neuromuscular coordination. Regular single-leg workouts increase joint stability and improve the vestibular system’s function.

One of the key findings is the activation and strengthening of deep stabilizing muscles. During single-leg balance, there is a significant increase in load on the gluteus minimus and medius, anterior tibialis, and foot muscles. Such training enhances strength and endurance without the need for weights, reducing the load on the spine and joints.

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Conclusion

Incorporating single-leg exercises into the training process is a step towards stable body development. They develop not only strength but also attentiveness to one’s own body, improve coordination, and prevent injuries. Balance is not an innate skill but a result of systematic practice!

Regardless of the fitness level, workouts become a universal tool for health improvement, prevention of age-related changes, and enhancing quality of life!

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