02-014 · EVIDENCE A · SOURCE-SENSITIVE
Playing racket sports three times a week for 45 minutes each session
常打网球、羽毛球、乒乓球这类球拍类运动
The cost of court fees is typically a few dozen yuan per session. This amounts to roughly 2 hours of activity per week. The main challenge is arranging enough participants and securing a court, plus maintaining consistency week after week.
People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set.
A
Move “Playing racket sports three times a week for 45 minutes each session” to Future Me's calendar
The excuse
I can spend longer deciding whether to start than the small action would take.
What feels good now
Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine.
What the source says
The source summarizes the return this way: “People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.
Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service.
THE ENGLISH EDITION
Original recommendation and evidence
14. Playing racket sports three times a week for 45 minutes each session
Cost: The cost of court fees is typically a few dozen yuan per session. This amounts to roughly 2 hours of activity per week. The main challenge is arranging enough participants and securing a court, plus maintaining consistency week after week.
In plain terms: People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set.
Benefit: A UK-based study tracking 80,300 participants compared those who engaged in racket sports with those who did not. The former group had a 47% lower overall mortality risk (hazard ratio 0.53, 95% CI 0.40–0.69). Their risk of cardiovascular death was 56% lower (0.44, 95% CI 0.24–0.83). Racket sports here include tennis, badminton, and table tennis. For swimmers, these figures were 0.72 and 0.59 respectively; for aerobic exercise enthusiasts they were 0.73 and 0.64, and for cyclists 0.85. No statistically significant differences were found between runners and soccer players.
Evidence grade: A
Sources: Oja P, Kelly P, Pedisic Z, et al. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812-817. <https://doi.org/10.1136/bjsports-2016-096822>
Notes: This finding remains somewhat controversial. Such studies are purely observational in nature. People who play racket sports tend to be healthier overall and enjoy more social interaction. The lack of difference seen among runners suggests that individual characteristics may play a role in how exercise impacts health outcomes. This does not mean running offers no benefits; a separate entry in this section examines overall exercise volume instead.
Read the complete Chinese source and notes
14. 常打网球、羽毛球、乒乓球这类球拍类运动
成本: 场地费每次几十元。每周约 2 小时。难在要凑齐人和场地，还得每周都去。
说人话: 常打网球、羽毛球、乒乓球的人，同期死亡的概率比不打的人低约一半，心血管死亡低约 56%。游泳的人低约 28%。跑步和足球在这份数据里没看出差别。
收益: 英国一项 8.03 万人的跟踪研究，比的是做某项运动的人和不做这项运动的人。打球拍类运动的人，死亡风险低约 47%（风险比 0.53，95% CI 0.40–0.69，可信范围）。心血管死亡低约 56%（0.44，0.24–0.83）。球拍类指网球、羽毛球、乒乓球。游泳的人这两个数分别是 0.72 和 0.59，有氧操是 0.73 和 0.64，骑车是 0.85。跑步和足球没看出统计上的差别
证据等级: A
来源: Oja P, Kelly P, Pedisic Z, et al. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812-817. <https://doi.org/10.1136/bjsports-2016-096822>
备注: 争议。这类研究只是跟踪记录。打球的人本身就更健康，社交也更多。跑步那组看不出差别，也说明起作用的可能是「什么样的人挑了什么运动」。别因为这条就认为跑步没用，本节另有按运动总量算的条目
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