Squash is a high-intensity racquet sport that provides a potent cardiovascular and metabolic workout, effectively functioning as a form of high-intensity interval training (HIIT). Its rapid, multi-directional movements improve VO2 max, bone density, agility, and insulin sensitivity. The combination of aerobic and anaerobic demands makes it highly effective for improving key healthspan markers.
Verdict
A top-tier sport for boosting longevity and cardiovascular fitness.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$20 - $200
Protocol
- Engage in 30-60 minute sessions, 2-4 times per week, to achieve significant health benefits.
- A thorough warm-up and cool-down period is critical to prepare the body and prevent injury.
- Maintain a heart rate within Zone 3-5 for the majority of the session for optimal cardiovascular stimulus.
Flags
- High risk of joint and muscle injuries, particularly to ankles, knees, and shoulders.
- Requires a baseline level of fitness; can pose a cardiovascular risk for sedentary individuals.
- Eye injuries from the ball or racquet are a significant risk; protective eyewear is essential.
- Consult a physician before starting if you have pre-existing cardiovascular conditions.