Regular exercise is one of the most effective ways to extend your life.

Research consistently shows that physical activity is linked to a lower risk of cancer, depression, dementia, type 2 diabetes, and cardiovascular disease.

Federal guidelines recommend at least 150 minutes of moderate-intensity aerobic exercise per week, along with two days of muscle-building activities. But the payoff starts much earlier: Even four to five minutes of vigorous physical activity each day has been linked to longevity benefits.

Research consistently shows that physical activity is linked to healthy aging. But do some sports offer more longevity benefits than others? Simar Bajaj, reporting researcher at Well, explains.

“Some is good — more is better,” said Steven Moore, a metabolic epidemiologist at the National Cancer Institute.

Although staying active is essential, playing sports adds a social aspect and additional cognitive demands to exercise. And research suggests that some sports may offer a greater longevity boost than others.

The argument for tennis

Walking may be the go-to activity in the United States, but several studies have highlighted the longevity benefits of tennis.

A study from Denmark found that tennis players lived almost 10 years longer than their sedentary peers — and longer than the soccer players, swimmers and other recreational athletes included in the analysis. Other research from the United Kingdom and the United States followed the population for about a decade and found that playing racquet sports was linked to a lower risk of death during the follow-up period than any other sport or form of exercise studied.

These findings do not prove that tennis makes people live longer, said Emmanuel Stamatakis, an epidemiologist at the University of Sydney and lead author of the British study, since the studies were not designed to tease out why a particular sport was especially beneficial. It’s possible, for example, that people who play racquet sports tend to be healthier and more well-off than those who don’t, although researchers have attempted to explain those differences.

Still, experts believe that tennis’s unique combination of physical, cognitive and social challenges contributes to healthy aging.

On the one hand, tennis offers a full-body workout. The game also requires quick changes of direction, which can help improve balance and reduce the risk of falls, Dr. Moore said. Research suggests that playing regularly can also improve bone density, strengthening the body against fractures, he added.

In tennis, you also alternate between intense bursts of movement and short recovery periods, a structure that mimics interval training and can efficiently improve your fitness.

Beyond physical exertion, the sport is also cognitively demanding and intrinsically social, two factors crucial to longevity, said Mark Kovacs, a sports scientist who has trained top tennis players.

Many other sports exercise the brain and protect against isolation, but people who play tennis also tend to stick with it later in life compared to other sports, said Rochelle Eime, a sports science professor at Australia’s Federation University. After all, you only need one partner, and it’s relatively gentle on the body, Dr. Eime added.

And what about other activities?

Although tennis stands out in some studies, many other recreational sports are linked to longevity benefits.

In a study of nearly 300,000 older adults in the United States, for example, cycling was associated with a 3 percent lower risk of dying over a 12-year period, swimming with a 5 percent lower risk, and golf with a 7 percent lower risk compared to those who engaged in other activities, according to Dr. Moore, who led the research.

While cycling primarily works the lower body, swimming adds conditioning to the upper body. Golf typically involves gentler aerobic activity, but also requires rotational power, balance, and fine motor control. This combination of physical demands may cause modest differences in longevity, but experts can’t say for sure — and they don’t recommend changing activities based on the results. The main lesson is to find a sport you enjoy and stay active, Dr. Moore said.

Resistance training is also essential for aging well: One large analysis found that one hour a week reduces the risk of dying by 25 percent, while other studies linked resistance training with better mood and cognitive function. Strength training can help prevent age-related declines in muscle mass so you can maintain independence and daily function, said Dr. I-Min Lee, an epidemiologist at the Harvard TH Chan School of Public Health.

How to Optimize Your Training to Last a Lifetime

Developing new skills and challenging your brain is often good for healthy aging, so it’s worth finding a sport you enjoy.

However you decide to get going, keep these tips for longevity in mind.

Make it social. For decades, social connection has been linked to better health and longer life. Find ways to be active with others, such as joining a running club, signing up for a group fitness class, or trying a new sport through your local recreation center or parks department. This social element also helps with motivation and responsibility, Dr. Stamatakis said.

Keep challenging yourself. Sport is mentally stimulating because it is dynamic and goal-oriented, Dr. Kovacs said. But you can bring that mindset to any form of exercise. First, add something new: a new route, a different gym routine, or an unusual game environment. Second, set clear, short-term goals that propel you forward, such as increasing your walking time or increasing the weight you lift.

Exercise the whole body. Cardio basics like running and cycling are great ways to stay active, Dr. Moore said. But combine them with upper body work, including resistance training, to get a full-body workout and gain muscle. Research suggests that people who do both aerobic exercise and strength training live longer.

Seek to be constant. The benefits of exercise only continue if you do it as you age, Dr. Lee said. Although tennis is sometimes called a “sport for life,” you don’t have to stick with one activity forever. Varying can keep the exercise fresh and easier to maintain, especially as your body changes.

Ultimately, any physical activity improves longevity.

“Find something that works for you,” Dr. Lee said. “The point is to move more.”