Tim Henman, 51, has barely aged since retiring – here’s the simple fitness formula that keeps him in shape

Make no mistake: professional tennis players are fit. Among other things, top tennis seeds need to possess explosive speed and agility, full-body power, great hand-eye coordination, excellent shot placement and aerobic endurance, with many matches – like those at Wimbledon – lasting several hours at a time in hot conditions. Many are fantastic runners, too – just look at British player Cam Norrie, who has an impressive 10K time to his name.

But does this all wear off when players retire? In the case of Tim Henman, no. The 51-year-old has barely aged since he hung up his racket and closed his professional tennis career 19 years ago – and that’s largely thanks to his approach to fitness.

Even though he now spends much of his time covering tennis as a commentator and pundit, as well as serving on the board at Wimbledon, Henman still makes space for his own athletic pursuits and believes that ‘being active is always going to be a part of my identity’. This helps him to maintain a consistent and effective training routine, which is especially valuable as he heads towards his next big role at the Laver Cup. Come on, Tim!

How Henman stays fit in his 50s

‘I’ve got a gym at home and I try to exercise pretty regularly, because I feel much better for it,’ Henman told Men’s Health. ‘But one of my passions is wine. So if I’m having a few glasses of wine – you’ve got to treat yourself – then that definitely incentivises me to get in the gym. I’ve always exercised and I think that it’s good for me both physically and mentally.’

But this doesn’t mean that Henman is completing brutal workouts or chasing specific performance goals. Instead, he prefers a straightforward routine that supports his lifestyle and helps him to manage the wear and tear accumulated during his tennis career.

‘I don’t run that much anymore,’ he said. ‘We’ve got dogs at home, so I walk them a lot – and if I’m at tournaments or working, I’ll do quite a bit of incline walking on the treadmill. Then it’s just a good mix of weights and core work. I’m not trying to run any marathons – I’m just trying to stay in relatively good shape.’ (But never say never, Tim – the marathon bug can strike anyone.)

‘I understand my body and know what I can and can’t do, especially because I’ve had three elbow surgeries and a shoulder surgery. So I’m a little careful around those joints.

‘Posture is so important for shoulder health. I focus on resistance band exercises to make sure that I’m strong through my back and maintaining good posture. Then the core is so important, so I try to stay strong through planks and side planks as much as possible.’

Henman’s next chapter at the Laver Cup

Henman’s approach to fitness has changed dramatically over the past two decades. Where he once played tennis every day, he admits that he’s now lucky if he gets on court twice a year. These days, golf is his sporting obsession.

That said, Henman’s passion for tennis remains, especially as he prepares to return as Team Europe vice-captain at the Laver Cup this September at The O2.

‘I’m so excited,’ he said. ‘The first time that I ever experienced the Laver Cup was at The O2 when Roger Federer was retiring. I’d never seen the event live and I was probably a bit sceptical at that stage. But I was there working for television and, for those three days, I was completely blown away by the delivery of the event, the intensity of the players and the quality of the matches.

‘Tennis is an individual sport and players spend most of the year competing on their own,’ he added. ‘But I’d struggle to name any player, male or female, who doesn’t enjoy being in a team environment every once in a while.

‘The way that the Laver Cup has evolved and grown is so special and Federer deserves a lot of credit for that vision.

‘With an arena like The O2, it’s one of the biggest venues in tennis. There’ll be 17,000 or 18,000 people packed in there and, with the roof on, the atmosphere is incredible.’

This year’s Laver Cup will take place at The O2 in London from 25-27 September and bring together many of the world’s biggest tennis stars. Tickets are on sale now via AXS, the official ticketing partner of The O2 – and you can visit lavercup.com for more information.