13 Benefits of Playing Table Tennis (Physical, Emotional)

Last Updated on October 26, 2023 by Sorin Petroj

The benefits of playing table tennis are essential primarily for your health.

Have you ever wondered how well this sport affects you and your mood?

How does it affect your metabolism, concentration, and freshness during everyday life? Find out below the essential benefits of table tennis and why it is a sport that so many people recommend to everyone.

The first and most important thing is that table tennis positively affects your health. Regardless of age or physical shape, table tennis positively affects coordination, reflexes, and concentration, keeping your brain sharp.

Benefits of playing table tennis mental health infographic

Source: nsttc.ca

Studies have confirmed that in older people who play table tennis recreationally, it also slows down dementia.

What are the health benefits of playing table tennis?

Table tennis is a great way to stay fit and exercise your mind. People of all ages can play it, providing significant health benefits. Table tennis has been shown to improve aerobic fitness, and it can even increase your life expectancy.

It is a great way to burn calories and lose weight while playing and after playing for an extended period. The sport also helps improve hand-eye coordination, which means that participants will be less likely to get injured when engaging in other activities such as working out or cycling.

lose weight with playing sport a man

Also, improves ss. Levels increase endurance, strengthen core muscles, relieve stress, boost self-confidence and self-esteem, stimulate the brain’s left hemisphere (which controls reasoning skills), and reduce anxiety.

In addition, table tennis is a great way to meet new friends while you have the opportunity to learn from others and teach them what you know. You will improve your fine muscle movements if you play table tennis regularly.

Physical benefits of table tennis

One of the key advantages lies in the fine muscle movements required to play the game. As players engage in a fast-paced ping pong rally, they must employ precise hand-eye coordination, quick reflexes, and precise ball control.

These actions demand the activation of small, intricate muscles in the hands, wrists, and fingers, promoting dexterity and improving fine motor skills.

Moreover, table tennis is renowned for its ability to enhance fast twitch muscle development. The explosive movements involved in returning a shot or executing a powerful stroke require the activation and coordination of fast-twitch muscle fibers. These muscles are responsible for generating quick bursts of force, enabling players to react swiftly and explosively to the ball.

improving reflexes and coordination benefits of table tennis

Engaging in an intense game of table tennis can also provide an effective cardiovascular workout. The rapid, dynamic movements performed during a match elevate the heart rate and promote increased blood circulation.

Table tennis provides a fun and accessible avenue to improve physical fitness while engaging in a competitive and mentally stimulating game.

Emotional benefits of table tennis

Alongside the physical advantages, table tennis has been recognized for its ability to promote mental acuity and cognitive function.

It not only helps in staying balanced but also keeps your brain sharp, enabling you to make quick and accurate decisions. Furthermore, participating in table tennis offers an opportunity for social interaction, allowing you to spend more quality time with friends and family while reaping the mental and physical benefits of the sport.

The game has a remarkable ability to foster relationships irrespective of age, making it an inclusive and engaging activity for people of all generations.

emotioanl benefits of table tennis balance and mental function

The brain, being the organ responsible for our emotions, greatly benefits from table tennis. Engaging in this sport stimulates the release of endorphins, which are neurotransmitters associated with feelings of pleasure and happiness.

The emotional benefits of table tennis are especially important in today’s fast-paced and digitally connected world.

Moreover, table tennis has been found to enhance brain function, including cognitive processes related to emotions. The mental stimulation and focus required during a game improve memory, attention, and concentration.

What else to pay attention to?

Table tennis is a sport that offers a wide range of benefits, both for those who play competitively and for those who enjoy the game on a recreational level.

One of the most significant benefits of table tennis is its ability to improve knee health. A study by the University of Wisconsin found that table tennis can help prevent knee surgery and improve knee function in those who have already undergone surgery.

table tennis knee surgery prevention

In addition, table tennis can help develop fast-twitch muscles, which are essential for knee stability.

Table tennis is also an excellent way to exercise regularly, as it requires quick movements and reflexes. As a result, playing table tennis improves coordination and balance.

Moreover, because table tennis is a perfect game – meaning there is no advantage to either player – it can be enjoyed by people of all ages and skill levels.

Whether you’re looking to stay active and healthy or simply want to enjoy a challenging game, table tennis offers a wealth of benefits.

1. Stimulation of the mind and body

Due to the game’s speed at tennis, where you have to be more physically fit and where strength is often expressed, at table tennis, speed and reaction are crucial. It’s a fun and easy way to have physical activity. Table tennis makes young people active and able to change their habits quickly.

The body is active, and at the same time, the brain is constantly working so that you know how and in what way to react due to the ball’s speed. Because you play fast at the table, the brain must constantly be active and focused on the ball. This means you develop this ability to focus and concentrate as a child.

Concentration and reaction to the ball

Unconsciously, you train the brain to follow one thing while playing; therefore, with other things, at work or in private life, you will have that habit. This, in turn, leads to you being more active and agile otherwise as a person.

The girl reacting to the ball at the table

The body is also active during play so the metabolism will work differently. If you are an older player and play as a hobby, table tennis will help you be more active during the day.

Simultaneously, playing table tennis, even for an hour a day, improves blood circulation, strengthens the brain’s cognitive functions, and burns calories, making you feel better in the evening.

Alertness, concentration, and tactical readiness are crucial. Because of the nature of the sport, you could even prevent other injuries common in other sports. When you hit the ping pong ball, the brain function is directed and focused on only one thing.

2. Eye-hand coordination

This is the control of eye movements by hand movements. It’s part of the mechanism you execute every day. There are many examples of how you use this mechanism every day.

For example, while playing an instrument or catching a ball that someone throws at you; however, even at work, you need to meet if you work in a factory with a specific norm for a particular machine.

When you play table tennis, whether recreational or professional, you must constantly concentrate on the ball’s trajectory, the opponent’s reaction, and your move simultaneously.

The activity of the game, because of the concentration and tactical strategy, allows us to improve motor skills and develop mental acuity.

Tracking the ball with the eye

Therefore eye-hand coordination is enhanced. Top players know how to use the tactics of looking to one side and playing hand moves to the other. It is a strategy you decide on in a split second and is an integral part of every sport to surprise your opponent.

Benefits of playing table tennis eye-hand coordination of players

However, you unconsciously enhance your cognitive functions and complete eye-hand coordination through the game itself, whether for fun or competition. It has been proven that table tennis players are better workers and drivers. Why do you think that is so?

Their reactions to each situation are different, better, and more efficient because they have already practiced it through sports.

3. Keeps the brain healthy

Perhaps one of the most important benefits of playing table tennis. Improves the work of brain cells. You will have a better mood after training or playing as a hobby. So, research proved that table tennis affects the prevention of dementia.

At the same time, table tennis stimulates mental alertness and mental acuity. This means that when you practice concentrating on the ball and the point constantly, you adopt those habits and focus better in real life.

Well-known doctor and brain imaging expert Dr. Daniel Amen said table tennis is “the world’s best brain sport.” While playing it, you use different brain areas because you follow the ball, plan strokes, and turn due to the change of the forehand and backhand sides.

Mental benefits of playing table tennis

He also stated that during COVID-19, walking, intelligent exercises, and table tennis are habits that we should adhere to during quarantine.

Brain health and hearth equal

Agility and mental alertness are at their peak when you play this beautiful sport. Also, people who play the puzzle are more successful if they play table tennis simultaneously. Do you think this is a coincidence?

First, I wish you to enjoy table tennis and socialize through sports; these essential things will come of their own accord. You will feel progress in every life situation when you constantly play sports.

4. Improving reflexes

Since you are constantly forced to react to the ball reflexively, your reflexes will also improve over time in real life.

Sport is like that by nature, fast and agile. This improves both fine and short muscle movements.

When you constantly practice the ball’s reaction through playing, you will later feel that you are faster. So, more agile, that you react better in everyday activities.

Incredible reflexes from 2 kids in Hong Kong

YouTube video

I can guarantee this from personal experience because I spent a lot of time in the car and was surprised how many times I avoided some traffic situations thanks to reflexes. Even today, when a critical problem occurs, I can react quickly and with quality, thanks to the fact that I have been playing table tennis all my life.

Over the years of playing table tennis, I have noticed that certain people are predisposed to have good reflexes. Of course, if they don’t practice, it won’t come to the fore.

However, table tennis is a beautiful sport because you can make up for everything with training despite no predispositions. Talent in any sport is 10%, and exercise is 90% since reflexes are involved. Exercising or playing even as a hobby improves reflexes.

5. Lose weight – Great Advantage of Playing Table Tennis

You will burn calories in a friendlier and more fun way than exercising in the gym. You will burn an hour between 300 and 500 calories depending on the game’s level, beginners less while professionals more.

Table tennis is the perfect sport for people with specific injuries. So, if they have had a back problem or knee surgery, they will play table tennis without any issues, unlike other sports where the risk of injury is much higher.

To see how much a simple workout requires movement, look at one of my training sessions with my friend, a math teacher. If you don’t have a partner for playing, use the best ping pong robots to practice.

Benefits of Playing Table Tennis – Age Comparison

YouTube video

Playing table tennis is generally an easy way to burn calories. Many people go to gyms, ride bikes, and try to lose weight in various ways. But, this is one of the ways that is not boring. You don’t have to measure the exact playing time.

You feel the benefits of table tennis through a fun game, so enjoy the game and concentrate. However, you will lose weight unconsciously along the way.

People think that you can’t lose weight with table tennis because you are close to the table. But if you play concentrated and follow every ball, you will, believe me, move much more.

You can watch my other matches in the first league of Serbia on my YouTube channel.

I play in the first league of Serbia, as you can see on the About Us page. My friend plays recreationally, but he is very dedicated, and we go to competitions together despite a lot of work. 

6. Table Tennis Benefits – Social Sport

Any sport connects people, especially table tennis. So, this is another of the benefits of playing table tennis.

It is an excellent opportunity for your children to socialize and make friends through sports. The competition and the positive team spirit manifested through this sport are extremely important.

Firstly, children will learn to be part of a team. They will also learn some rules that they must follow in the training. Secondly, and most importantly, they will become good people because they will learn to socialize and respect others through play, victories, and defeats.

Table tennis benefits socializing people

Older people can also create table tennis as a form of recreation and communication with various people, and through games and entertainment, they can develop relationships and friendships. People from all over the world play this sport for several reasons.

Table tennis can bring family members closer by having social and recreational interactions. Playing ping pong can build relationships even with people from another world.

Therefore, friendships are made at competitions and clubs where they train together. The most important thing here is a pleasant atmosphere; people watch table tennis.

If you play in your house and have your table, table tennis will also be enjoyable, significantly affecting your and your friends’ health and mood.

7. Prevent dementia

MRI (magnetic resonance imaging) recordings have shown that table tennis can improve long-term memory. It helps those who have Alzheimer’s disease to prevent cognitive decline. As a preventive measure, it has been proven that playing table tennis can delay the onset of the disease for five years.

The charity Bounce Alzheimer’s Therapy (BAT) has a table tennis program for Alzheimer’s disease for home care across the UK. BAT Director Andrew Battley said:

“In those with dementia and Alzheimer’s, the hippocampus is smaller, but activities such as table tennis have been shown to help blood flow to the brain and stimulate that part of it.”

BAT, in partnership with King’s College London



Research on “How to live young?” by the BBC. Two people over 60 were assigned to the walking and table tennis groups. They were tested for ten weeks and found that both groups improved cognitive performance.

The group playing table tennis had increased cortical thickness, which is the part of the brain dealing with complex thinking.

Another thing, they have been shown to have fewer negative emotions than walkers. The mood is significantly increased by playing table tennis.

8. Benefits of Playing Table Tennis are Extremely safe and long-term

Playing table tennis offers benefits that are both extremely safe and long-term. The game of table tennis stimulates different parts of the brain.

By anticipating an opponent’s shot, a player uses the prefrontal cortex for strategic planning. The aerobic exercise from the physical activity of the game stimulates the hippocampus, the part of the brain responsible for allowing us to form and retain long-term facts and events.

ping pong family playing

These benefits make playing table tennis an activity you can enjoy for a lifetime.

Playing table tennis for 30 minutes daily will vastly improve your physical and mental abilities. Make sure to give it a go. Many top CEOs now recognize that table tennis can improve productivity and friendships within their workforce; google “table tennis benefits” to see for yourself.

Not only is table tennis great for your health, but it’s also a lot of fun.

9. Benefits of Playing Table Tennis Increases Blood Flow

One of the most notable benefits is increasing blood flow to the brain. The quick and consistent movements required to play the game get the heart pumping and send more oxygen-rich blood to the brain.

In addition to increased blood flow, playing table tennis also helps to improve coordination. Again, this is due to the constant movement and quick reflexes required to play.

improve overall health ping pong millions of people chart

Source: ncbi.nlm.nih.gov

The same skills that help you excel at table tennis can also help you in other areas of your life where coordination is essential, such as driving or playing other sports. So, table tennis is an excellent option if you’re looking for a fun and rewarding activity.

Clinical studies in Japan have found that table tennis can help increase blood flow to the brain by up to 50%. This increase in blood flow can help improve cognitive function and protect against cognitive decline. Table tennis can also help to strengthen coordination by providing a challenging and stimulating environment.

By improving coordination, table tennis can help to reduce the risk of falls and injuries. As a result, table tennis can provide numerous cognitive and physical health benefits.

10. Benefits of Playing Table Tennis for Kids

Playing table tennis is an excellent way for kids to stay active and develop essential physical and mental skills. This fun and exciting sport has countless benefits, from improving hand-eye coordination and enhancing agility and flexibility to boosting motor skills and strengthening strategic thinking.

And while kids may not realize it, playing table tennis also has numerous benefits for the brain. Engaging in regular play strengthens their neural connections, allowing them to perform complex actions better and develop strategies that will stay with them throughout their lives.

YouTube video

11. Increasing the Cerebral Blood Flow

Playing table tennis is a great way to increase cerebral blood flow and keep your brain sharp. Aerobic exercise and the constant use of different areas of the brain make table tennis an ideal activity for people looking for a way to improve their cognitive function.

In addition, table tennis can also help improve hand-eye coordination and reflexes. So if you’re looking for a fun and challenging way to keep your mind and body active, table tennis is a great option.

Increasing the Cerebral Blood Flow by playing table tennis

Table tennis is an excellent way to increase cerebral blood flow. The cognitive awareness required to play the game effectively uses many different brain areas simultaneously, resulting in increased blood flow to the brain.

This, in turn, can improve cognitive function and overall brain health. Table tennis is also a great aerobic exercise, further promoting brain health by increasing oxygenation to the brain.

12. Increase Body Strength

The activity of playing table tennis can have several benefits for children, especially in terms of increasing their strength.

A recent study found that regular table tennis players had better body composition and physical fitness than children who were not engaged in everyday activity.

The table tennis players had more muscle mass and less body fat, and they were also more flexible and had better coordination. In addition, the table tennis players had better cardiorespiratory fitness and could run faster and longer than the other children.

infographic about few health benefits of table tennis

Source: Homeleisuredirect

These results indicate that playing table tennis can help children increase their strength, especially in the muscles and cardiovascular system.

In addition, the different body parts are used during table tennis, which helps improve coordination. Therefore, playing table tennis is an activity that can have many benefits for children’s health.

Benefits of Table Tennis – The Study Result

Regularly playing table tennis benefits children, including increased bone development and superior physical fitness.

In one study, children who regularly played table tennis were compared to those who were physically active but not engaged in regular physical activity.

The results showed that table tennis players had greater bone development and superior physical fitness. This is likely since table tennis is a relatively high-impact sport that helps increase bone density.

Additionally, table tennis requires quick reflexes and movements, which can help to improve coordination and balance. Therefore, table tennis is an excellent option if you’re looking for a way to help your child develop stronger bones and improve their fitness.

13. Improve Sleep Patterns

It is well-known that a good night’s sleep can improve performance in physical and cognitive tasks, including sports. Given the nature of table tennis – which demands quick reflexes and split-second decisions – players need to maintain healthy sleep patterns.

A recent study found that table tennis players who slept an average of seven to eight hours per night had better results than those who slept less. The study also found that playing table tennis can help improve sleep patterns.

Physical activity helps burn calories and tire the body out, making it easier to fall asleep at night. In addition, the sport’s mental stimulation can help quiet the mind, making it easier to drift off to sleep.

For table tennis players looking to improve their performance, paying attention to sleep patterns is essential. Playing table tennis can help improve sleep patterns, making it a valuable tool for any player seeking an edge in the competition.

Benefits of Playing Table Tennis – Summary

Is table tennis easy? It is not an easy sport, and you need to work hard and improve to be successful, especially for children who want to achieve excellent results in this sport. But on the other hand, table tennis benefits are so many that will mean to you later in life.

That is the beauty of this sport. You can play for the rest of your life. In many sports, people end their careers earlier.

In table tennis, you can play professionally, recreationally, and work. As a coach-sparring partner, everyone will find the best for themselves. 

These are seven important reasons to play table tennis, not everyone can become a champion, but every game will surely improve their overall health.

We don’t even consciously pay attention to some things, but table tennis gives us health, happiness, and social connection when we think about it.

The benefits of playing table tennis in short

In conclusion, improving eye-hand coordination, keeping the brain sharp, improving reflexes, burning calories, socializing through sports, and treating and preventing dementia.

Also, aerobic exercise for young and old people is just the benefit this beautiful sport provides.

All in all, this beautiful sport can only help people of any age.

No matter what your primary job is, if you play table tennis when you have time, you will feel better, work more effectively, and live longer and happier. It is not so sensitive when you are young, but you will see that many other things will improve your life as you get older.

a woman in shorts playing table tennis happy

The benefits of playing table tennis were recognized mainly by older people. So, they said that they do not regret that they took the time to have fun at the table tennis table.

Finally, we can say that the percentage of injuries in table tennis is tiny. You have no contact with your opponent. The only important thing is to warm up well before every training session or game.






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