Is Pickleball Good Exercise?

Pickleball is a booming sport that’s fast-paced and simple to learn. But will it give you a good workout? Physical therapist Jim Edwards, PT, DPT, explains the health benefits of pickleball and how it stacks up against other sports.

What is pickleball?

Pickleball is similar to tennis, but it’s played on a much smaller 20-foot by 44-foot court. You use a smaller paddle (more like the ones used in ping-pong) to hit a hollow plastic ball (similar to a Wiffle ball) back and forth over a net.

Most people find pickleball easier to play and more forgiving than tennis, but you still move quickly and make rapid decisions.

“Advanced picklers are taking their play to the next level with tournaments across the U.S. and world,” notes Dr. Edwards. “People love the sport because it keeps them active and focused, while offering a number of health benefits.”

Eight health benefits of pickleball

Pickleball has so many benefits because it pulls from different components of other workouts:

• Aerobic exercise focuses on consistent movement to raise your heart rate and build endurance.
• Interval training involves quick bursts of movement in a short amount of time to build strength and stamina.
• Balance and flexibility workouts hone your ability to reach while pivoting.

These unique features translate to a range of physical and mental health benefits for those who play regularly.

1. Improves heart health

Pickleball is a great way to increase your heart rate and improve your breathing. One study of adults over the age of 50 found that they spent 70% of their play time in the moderate to vigorous heart rate zone.

“That results in better heart health, lung health and improved weight management,” says Dr. Edwards. Pickleball also helps you meet your weekly heart-healthy goal of 150 minutes of moderate-intensity exercise.

2. Burns more calories

Pickleball is on par with other fast-moving sports, like racquetball and paddleball, where you can expect to burn about 6 to 10 calories per kilogram of body weight each hour. The constant back-and-forth movement and quick cardio workout burn nearly four times as many calories as walking. And that’s great if you’re trying to lose or maintain weight.

3. Enhances muscle and bone strength

Cardio workouts and sports like pickleball help your muscles work harder and more efficiently. Over time, routine pickleball can help you gain strength, especially when you pair it with other workouts designed to build muscle.

This kind of physical activity can also help prevent osteoporosis, a disease that weakens your bones and leads to a higher risk of fractures.

4. Easy on your joints

Pickleball is a low-impact exercise that’s easier on the joints than other sports, like running or tennis. Although you certainly move fast on your feet, you’re moving within a smaller area that minimizes the pounding on your knees and hips.

5. Increases balance and coordination

To succeed at pickleball, you need to:

• Move forward, backward and side-to-side around the court.
• Place your shot strategically so your opponent can’t hit the ball.
• React quickly to balls coming at you.

“These movements sharpen the connections between your body, brain and eyes,” explains Dr. Edwards. “Over time, you develop better balance and coordination.”

6. Boosts brain health

Pickleball forces you to think fast and react quickly. Routine physical exercises like this have the power to boost brain health and allow for:

• Better sleep
• Improved ability to think, remember and process information
• Reduced risk of depression and anxiety

According to a review of 13 studies on pickleball and mental health, players also report improvements in:

• Happiness
• Life satisfaction
• Well-being

7. Lengthens lifespan

Researchers found that older adults experienced positive social and psychological effects from pickleball, which builds on a long line of research that links regular exercise to longer life expectancy.

One study found that the life expectancy of tennis players is nearly 10 years longer than that of people who don’t exercise. Activities like pickleball, involving more social interaction, showed the greatest longevity effects.

Another study of adults ages 40 to 85 found that adding just 10 more minutes of daily exercise could prevent 110,000 deaths each year. That said, falls and fractures are a common occurrence for older adults. So, you’ll want to take a beginner’s class or work with an athletic trainer if you’re at high risk of injury.

8. Provides social activity

Pickleball isn’t just competitive — it’s highly social, too. Just mingling with other players out on the court or creating a two-player team for a doubles match gives you the opportunity to create lasting relationships. Having to work with a partner also helps boost confidence and social skills — all things that pay off in the long term when it comes to your overall health and well-being.

“The social aspect of the game allows people to interact with each other, enhancing their quality of life,” supports Dr. Edwards.

Pickleball rules

So, how do you play pickleball to get all those health benefits? Here’s a basic primer on the sport.

Play starts with an underhand serve that lands diagonally on the opposite side of the net. The ball has to bounce at least once on each side of the net before players can volley the ball (or hit it while it’s still in the air).

There’s a non-volley zone, called the kitchen, that extends 7 feet on either side of the net. You can’t hit the ball while you’re standing in that zone unless the ball bounces first, so it forces players to think about where they should stand when they hit the ball.

You score while serving and play until one side reaches at least 11 points and wins by two.

How to prevent pickleball injuries

But before you take to the courts, let’s swing back to those pesky pickleball injuries. Any athletic sport puts you at risk if you’re not careful. Dr. Edwards recommends the following for those just getting started, especially older adults:

• Don’t overdo it. You may be tempted to play pickleball every day, but be aware that your body may need to rest. If you have sore muscles or joints, use ice to reduce inflammation. Rest or participate in pain-free exercise until you’re able to resume pickleball without pain. Consult a healthcare provider if the pain doesn’t resolve with rest. Stretching on your rest days can also promote recovery and improve flexibility.
• Take care of your body. All athletes, including pickleball players, need to eat a healthy diet, drink enough water and get good sleep. If you’re healthy, you’ll perform better and recover faster. You’ll also have less fatigue, which can increase your risk of injury.
• Warm up and cool down. Get your blood flowing before you play with a three- to five-minute warm-up. After, let your heart rate come down slowly. Stretching your major muscle groups before and after a match can also help prevent sprains and strains.
• Wear the right shoes. Court shoes are best for pickleball. They support your ankles and feet as you turn and pivot. Avoid running shoes, which are good for forward motion but not complex movements on the pickleball court.

If, after all this, you’re still in a pickle over whether to try this game, why not give it a go! Start slowly and play with people at your skill level. Maybe even look for a beginner’s class to get in on the action. Before you know it, you’ll be part of the pickleball wave that’s helping millions stay active and have fun.