Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
Racket sport played over a net, one on one or in pairs, in sets that can run past an hour. It mixes short sprints and lateral movement with long stretches of standing and thinking, which is why players describe it as both conditioning and a mental game. Regular players book a weekly match, hit with a coach, or drill serves alone. A public court costs little, and rackets and balls last for years; lessons and club memberships are where the money goes. Many people play into their seventies and beyond, usually switching to doubles.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Adam GrantDoes it
Organizational psychologist · Think Again
Tennis is one of the three things he rotates through to hit that cardio target, with ultimate frisbee and the elliptical.
Source: The Tim Ferriss Show #399 transcript - Bill GatesDoes it
Microsoft co-founder · Gates Notes reading lists
Plays a lot, practicing drills with a coach and matches against friends, and partnered Roger Federer in doubles at the 2017 Match for Africa in Seattle. Nervous about playing in front of 16,000 people, he put in extra practice the week before.
Source: Gates Notes: Playing tennis with Roger Federer - Novak DjokovicDoes it
Tennis player · Record 24 Grand Slam singles titles
Practice sets the shape of his morning: once the hydration routine is done he says he has to go and practice tennis, and only on days with no practice or training obligation does he look for other ways to stay active.
Source: Khel Now: Novak Djokovic reveals his morning routine, shares mantra for fitness
Aimed at the same thing
Other entries filed under fitness or stress.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.