Improving my fitness

Ala Al-Janabi Asked 2 months ago

Hello! I'm 70 years young and have recently taken up table tennis. I would greatly appreciate it if you could share some exercises (easy to understand and do) to help boost my fitness. I only began playing sports last year with table tennis, and I'm really enjoying it. I'm eager to enhance my skills. Thank you so much!

Alois Rosario Answered 2 months ago

Hi Ala,

Try these:

Gentle Side Steps (Footwork Basics)

How: Stand with knees slightly bent and step side to side, about one meter in each direction.

Why: Builds basic footwork and helps you move more easily during rallies.

Arm Swings with Racket

How: Gently swing your racket arm forward and backward like a pendulum.

Why: Warms up the shoulder and builds familiarity with the motion of strokes.

Tip: You can mirror this with your non-playing arm too for balance.

Ball Bounce Practice

How: Use your racket to bounce the ball up and down on the forehand side.  Then change sides when you feel comfortable.

Why: Builds hand–eye coordination and racket control.

Keep things light and fun. As you feel stronger and more confident, you can slowly build in more movement-based drills. And remember, consistency is more important than intensity.

Keep enjoying your table tennis journey—you're doing something fantastic for your health and your mind.