Improving my fitness

Ala Al-Janabi Asked 11 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 11 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.

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