Podcast Summary: All Of It – “Sports For Longevity”

Host: Alison Stewart
Guest: Simra Bajaj, Reporting Fellow, The New York Times Well Section
Original Air Date: January 23, 2026
Topic: The relationship between different sports, exercise habits, and health/longevity

Overview

This energetic and insightful episode of “All Of It” explores the ways movement, sport, and exercise promote longer, healthier lives. Host Alison Stewart is joined by Simra Bajaj, whose New York Times article "The Best Sports for Longevity" sparked a broader conversation about which activities might help us live longer—not just because they exercise the body, but because they engage the mind and connect us with others. Listeners also call in to share their own active routines, offering a vibrant mosaic of New Yorkers “doing what they love.”

Key Discussion Points & Insights

1. Exercise Recommendations & the Importance of Consistency

• CDC Guidelines:
  • 150 minutes/week moderate-intensity aerobic exercise (e.g., brisk walking, leisurely cycling) or 75 minutes/week vigorous-intensity activity (e.g., running)
  • Two days/week of strength training
  • Simra Bajaj [02:52]: “That’s like walking fast, that’s like riding your bike on level ground... something that gets your heart rate up a little, gets your breathing faster a little, but nothing too crazy.”
• Walking Counts—If You’re Intentional:
  • For walking to “count,” it should raise your heartrate—“not strolling” but brisk purposeful movement ([03:39]).
• Consistency is Key:
  • Simra Bajaj [13:46]: “The biggest thing... is that, right, staying active over a lifetime, that's the most important thing when it comes to longevity... The benefits of exercise... build over time. And you can't just do it in small bursts. You want to keep it consistent.”

2. Why Sports May Be Better for Longevity

• Social & Cognitive Benefits:
  • Sports add social engagement and cognitive challenges to physical activity—both contribute to health and longevity ([04:15]).
  • Simra Bajaj [04:15]: “What sports add is... this social component... and also the added cognitive demands. Those two things... can be a little bit above and beyond what might be sort of a solo walk.”
• Tennis as an Example:
  • Tennis (and other racket sports) are “full body” activities that require hand-eye coordination, balance, quick changes of direction—helpful in reducing fall risk as we age ([05:23]).

3. Strength Training Matters

• Dual Approach:
  • Both aerobic and resistance training linked to longest lives ([07:09]). Even one hour/week of resistance training lowers mortality by 25% ([07:22]).
  • Muscle mass preservation is especially important with age for balance and fall prevention.

4. What the Research Shows (“Best” Sports)

• Tennis Players Live Longer:
  • Cited Danish study: Tennis players live nearly 10 years longer than sedentary peers ([08:07]).
  • Racket sports (tennis, badminton, table tennis, pickleball) stand out, but causality not proven—studies are correlational.
• Swimming:
  • Excellent for lung capacity and full-body strength but not as weight-bearing, which is important for bone health ([09:08]).
• Golf:
  • Walking the course, carrying clubs, and the coordinated swing make golf a surprisingly beneficial activity ([15:57]; [16:26]).

5. Barriers & Biases in Research

• Accessibility Issues:
  • Caller Kate in Harlem raises point about racket sports' expense and demographics; studies attempt to control for wealth/education but can’t do so perfectly ([10:32]).
  • Simra Bajaj [10:51]: “One of the risks in these kinds of correlational studies is that maybe tennis players are healthier and wealthier to begin with. So the researchers try to control for that. Doesn’t mean they did a perfect job...”
• The “Best” Sport is the One You’ll Stick With:
  • Simra Bajaj [27:54]: “I don't want anyone to say I have to quit what I love and start playing tennis, right? ...What matters is to stay active however you love, however you enjoy.”

Listeners’ Sports & Activities: Community Voices

• Tennis:
  • Bob from Queens: “There’s strategy, there’s socialization, there’s aerobics. It’s just so much fun. TV doesn’t do it justice. You gotta get out there and play!” ([04:48])
• Rowing:
  • George from Piermont: “It has many of the best attributes... It is social. It’s also a highly technical sport... I’m 60 years old and I feel like I’m 40. Thanks to rowing.” ([09:38])
• Cycling:
  • Santos in Park Slope: “I’m 75 now and I ride two to three times a week... It could be a solitary sport, which in that case, it’s meditation in motion, or you can ride with others.” ([12:18])
• Dance for Seniors:
  • Sherry from Manhattan: “Learning choreography is so good for the brain and, of course, the body. We learn pretty complicated routines... we meet weekly, we rehearse for two and a half hours...” ([14:22])
• Bird Watching:
  • Listener text: “I end up walking about 15 miles a week, just doing that.” ([06:07])
• Table Tennis/Ping Pong:
  • Caller Chitra: “Table tennis goes all the way to grave in your 100 plus... Ping pong for Parkinson’s is a huge medical proven activity.” ([17:18])
• Belly Dancing:
  • Carol from Brooklyn: “It gave me a lot of strength and awareness in my core... I have people in their teens and in their 70s and 80s in my classes... it can change your life.” ([21:25])
• Strength Training:
  • Polly from Asbury Park: “I didn’t really start strength training until I was 50... I’m 72 years old and I am also stronger now than I was in my 30s... there shouldn’t have to be ‘this is the best’ one, all of the things that people like to do... for joy span and health span is what it’s about” ([22:43])
• Golf; Walking the Course:
  • Listener text: “I golf once or twice a week... I’m never walking a straight line, which adds distance to most of my day...” ([15:57])
• Other Activities:
  • Birdwatching, gardening, Taekwondo, Tai Chi, and even dog-walking were all discussed as ways to stay socially and physically engaged.

Notable Quotes & Memorable Moments

• “You don’t need to pick up tennis. However you like to stay active, that’s what experts want you to do. Choose something you’ll enjoy.” — Simra Bajaj [08:51]
• “If you enjoy something, you’ll stick with it. If I started playing tennis and I hated it, I would just not play and then I wouldn’t get any of the benefits of any physical activity.” — Simra Bajaj [25:46]
• “All of the things that people like to do for their lifespan, for longevity, for joy span and health span is what it’s about.” — Polly, Caller/Strength Coach [23:29]

Timestamps for Key Segments

• [02:52] Exercise recommendations & aerobic/strength training explanation
• [04:15] Added benefit of sports vs. solo exercise
• [05:23] What’s special about tennis/racket sports
• [07:09] Cardio + resistance training for longevity
• [08:07] Danish research: Tennis players live almost 10 years longer
• [09:08] Swimming: pros and limitations
• [10:32] Are tennis studies skewed by wealth?
• [13:46] Importance of exercise consistency
• [15:36] Why socialization during exercise matters
• [17:18] Table tennis & Parkinson’s discussion
• [21:25] Belly dance for lifelong fitness and injury recovery
• [23:29] Strength training and “joy span/health span”
• [25:46] Enjoyment as the key to building and sticking with activity

The Big Takeaways

• No single sport is essential: What matters most is regular, enjoyable movement—ideally with a social or cognitive component.
• Racket sports, rowing, swimming, dance, gardening, cycling, golf, martial arts, and more all hold benefits.
• Consistency over the long run is key; it’s never too early or too late to start—start small and build.
• Social connections and enjoyment dramatically improve adherence and benefit both physical and mental health.
• The community of active people, from New Yorkers walking their dogs to septuagenarian dancers and rowers, offers limitless inspiration for keeping moving, no matter your age or ability.

For further reading:
Simra Bajaj’s article “The Best Sports for Longevity” is available at The New York Times, Well section.

This summary reflects the main content and insights of the “Sports for Longevity” episode, highlighting key expert recommendations, research takeaways, and the vibrant mosaic of listener perspectives on exercise and healthy aging.