Is Pickleball a Good Workout? 6 Benefits for Your Body and Mind

The Rise of Pickleball: A Sport for All Ages

Pickleball is rapidly becoming one of the fastest-growing sports in the U.S. This exciting paddle sport blends elements of badminton, tennis, and ping pong, making it accessible and enjoyable for players of all ages and fitness levels. Whether played indoors or outdoors, pickleball offers a fun and engaging way to stay active. Many enthusiasts even repurpose tennis courts to accommodate their games.

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One of the key reasons for pickleball’s growing popularity is its suitability for middle-aged and older adults. As a low-impact sport, it is gentle on the joints while still offering an excellent workout. However, it’s not just for seniors—pickleball is also making its way into school gym classes, providing young people with an easy-to-learn and enjoyable sport.

According to Josh York, CPT, a certified personal trainer and CEO of GYMGUYZ, “Playing pickleball improves your flexibility, lowers your blood pressure, and builds strong muscles. It also enhances cardiovascular health and hand-eye coordination.”

Health Benefits of Pickleball

1. Low-Impact Workout

One of the biggest advantages of pickleball is its low-impact nature. Melissa Zhang, director of communications for USA Pickleball, notes that while injuries can occur in any sport, pickleball poses relatively low risks. The Association of Pickleball Professionals (APP) reported that nearly 50 million adults in the U.S. play pickleball, with 70% of players aged between 18 and 44.

Fitness instructor Kelli Kopach, EdD, highlights, “Because pickleball is low impact and easy on the body, it’s a great way to maintain healthy bones, joints, and muscles.”

2. Improves Heart Health

Pickleball serves as a full-body cardiovascular workout that benefits overall well-being. A study found that playing pickleball three times a week for an hour over six weeks improved cardiorespiratory fitness, cholesterol levels, and blood pressure.

3. Burns Calories

Research suggests that pickleball may be more effective than walking in terms of calorie burn. Middle-aged players burned 40% more calories during a 30-minute pickleball game compared to 30 minutes of walking, making it an excellent option for weight management.

4. Social Benefits

Pickleball is a great way to meet new people and make friends. Social interactions while playing help reduce the risks of social isolation, which has been linked to dementia, depression, and premature death. A study found that pickleball players over 65 who maintained friendships through the sport experienced greater life satisfaction and reduced loneliness.

5. Boosts Mental Health

Exercise, in general, is known to improve mental health, and pickleball is no exception. Studies have shown that playing pickleball enhances well-being, increases life satisfaction, reduces depression and stress, and promotes happiness. Competitive play can also provide people with purpose and goal-setting, which is particularly beneficial for retirees.

6. Enhances Cognitive Skills

Cognitive decline is a natural part of aging, but playing pickleball can help maintain mental sharpness. A study by Utah State University found that a six-week pickleball course improved both physical and cognitive health outcomes for older adults, including reduced pain and increased agility.

How to Get Started with Pickleball

Fortunately, starting pickleball does not require a major investment. All you need is a paddle, a few balls, and access to a local court. According to York, wearing breathable clothing, moisture-wicking socks, and non-skid shoes with proper arch support will enhance your comfort and performance.

Beginners should start with a lightweight paddle to develop proper form and avoid injuries. As you progress, investing in more advanced equipment may improve your game. Learning the basic rules of pickleball is easy, thanks to online tutorials, local classes, and USA Pickleball resources.

For those looking to connect with other players, social media groups and local gyms are great places to start. USA Pickleball ambassadors can also help you find local playing opportunities.

How to Stay Injury-Free

Although pickleball is a low-impact sport, injuries can still occur. Dr. Kevin Stone, an orthopedic surgeon and chairman of the Stone Research Foundation, warns that the repetitive motions in pickleball, such as lunging and pivoting, can lead to knee and shoulder injuries.

To prevent injuries:

  • Consult a healthcare provider before starting
  • Warm up and stretch before playing
  • Wear supportive shoes and protective gear
  • Stay hydrated
  • Incorporate strengthening exercises to improve flexibility and endurance

Dr. Stone emphasizes the importance of seeking immediate treatment for injuries rather than simply resting, as early intervention can accelerate healing and prevent long-term issues.

Conclusion

Pickleball is more than just a fun game—it’s a sport with incredible health benefits. Whether you’re looking to improve cardiovascular fitness, burn calories, boost mental health, or make new friends, pickleball offers something for everyone. With minimal equipment required, getting started is easy, and the social and physical benefits make it a worthwhile investment. So, grab a paddle, find a court, and experience the joy of pickleball today!