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
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
This game requires a large number of muscle groups.
Main areas involved:
- The shins and thighs stabilize the core when playing in the sand.
- The press participates in every stroke and maintains balance.
- The shoulder girdle and forearms ensure precision and power when serving.
- 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.
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:
- Frescobol is a game without a net in Brazil, where the aim is to keep the ball in the air as long as possible.
- Matkot in Israel is characterized by hard rackets and high speed when exchanging balls.
- 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:
- A pair of rackets (plastic or wooden).
- A low-bouncing ball.
- 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
Beach 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.
Yoga is not just a physical exercise, but a complete philosophy aimed at strengthening the body and mind. It is a health sport that improves flexibility, lowers stress levels and promotes inner balance. Yoga classes help you find harmony and cope with everyday challenges.
Regular exercise is the way to good health and a good mood. It is important to find an activity that is both enjoyable and suitable for your fitness. There are many different types of sports for health and everyone can find something to their liking: from intense running to relaxing yoga or meditative Nordic walking. The important thing is to start and the results will follow.
