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

Pickleball, which is one of the fastest growing sports in the U.S., is a paddle sport that combines elements of badminton, tennis, and ping pong. Suitable for people of all ages and fitness levels, this sport can be played both indoor and outdoor depending on where you find a court. Some people even repurpose tennis courts in order to play pickleball.

Pickleball is particularly popular among middle-age and older Americans due to the fact that it is low impact and easy on the joints. But it also is a popular addition to school gym classes because the game is easy for young people to learn. Plus, you cannot beat the fact that pickleball offers a number of health benefits, too.

“Playing [pickleball] improves your flexibility, lowers your blood pressure, and builds strong muscles,” Josh York, CPT, a certified personal trainer and the founder and CEO of GYMGUYZ, told Health. “It also improves your cardiovascular health and your hand-eye coordination.”

Keep reading to learn about these benefits and more. You also will find information on how to get started playing pickleball and how to stay injury-free.

Perhaps one of the most attractive aspects of pickleball is the fact that it provides a low impact workout that is suitable for most people regardless of their age or fitness level, Melissa Zhang, director of communications for USA Pickleball, told Health. And though there is a risk of injury in any sport, the risks with pickleball are relatively low, she said.

This could potentially explain why so many adults are playing the sport. In fact, the Association of Pickleball Professionals (APP) reported that nearly 50 million adults in the U.S. play pickleball with 70% of the participants falling between the ages of 18 and 44.

“Because pickleball is a low-impact sport and easy on the body, it’s a great way to get movement in and maintain healthy bones, joints, and muscles,” Kelli Kopach, EdD, a fitness instructor at Lifetime Fitness and an educator at Deer Path Middle School, told Health.

Pickleball is a full-body, cardiovascular workout that has a positive impact on your overall health and well-being. In fact, one study found that people who played pickleball three times a week for one hour at a time over the course of six weeks showed improvements in cardiorespiratory fitness, cholesterol levels, and blood pressure.

Another study found that playing pickleball may be more impactful on your health than walking. Researchers found that middle-aged players burned 40% more calories during a 30-minute pickleball game than during 30 minutes of walking. They also increased their heart rates to moderate intensity levels more efficiently.

According to Zhang, pickleball not only provides a way to get outside and get fresh air, but you also can make plenty of friends and connections when playing. These types of interactions help offset the negative impact of social isolation, which has been shown to increase the risk of dementia, depression, and premature death.

In fact, one study found that pickleball players over the age of 65 who maintained the friendships and social relationships they made by playing pickleball—even during the pandemic—had greater life satisfaction and less loneliness. Meanwhile, those who played less frequently, or stopped playing, reported more loneliness and lower satisfaction with their life.

Research has shown that exercise can boost mental health—and pickleball is no different. In fact, a review of 13 studies found that playing pickleball can have a positive impact on a number of psychological markers and improve overall mental health. For instance, researchers found that people who played pickleball reported improved well-being, greater life satisfaction, fewer instances of depression, less stress, and more happiness.

Meanwhile, another study found that older people who competed in pickleball tournaments reported lower levels of depression. Playing pickleball competitively also can help people find purpose and set goals—two components that can ease people into the retirement years.

Your cognitive skills can decline as you age. But finding ways to maintain or even improve cognition is critical for functional independence—especially as you age. Displaying good functional skills will help you continue to live independently, drive safely, manage your finances, and take your medications as directed.

And playing pickleball may combat—or slow down—the natural decline of cognitive skills. In fact, researchers at Utah State University discovered that a six-week pickleball course not only improved health outcomes for older adults, but it also increased their cognitive skills. The researchers also noted that the participants reported less pain and could jump higher.

Fortunately, if you want to give pickleball a try, you do not have to make a huge investment to get started, said York. “All you need is a quality paddle, some balls, and a place in your community to play.”

You also should wear breathable clothing, moisture-wicking socks, and non-skid shoes with a flat sole that provide quality arch support, he says. Also, consider whether you will be playing inside or outside as this will impact your paddle and ball selection.

“A beginner should start at a lower-weight paddle in order to maintain proper form and avoid injury,” Kopach said. “Once [you become] more proficient, then [you] can invest in more advanced equipment.”

To learn the basic rules of the game, consider taking a lesson or two, joining a class, or watching videos online. In fact, USA Pickleball offers a website where you can learn some of the basic rules to the game.

Once you are ready to get on the court, browse local groups on social media or at your local gym, Zhang said. Another option is to reach to a local USA Pickleball ambassador. You can find the ambassadors in your area by going to our website, clicking on the Ambassador tab, and typing in your zip code into the Ambassador database.

Kevin Stone, MD, an orthopaedic surgeon and chairman of the Stone Research Foundation told Health that he has seen an uptick in injuries related to pickleball. For instance, he notes that the bending, reaching, and overhead hitting that occurs in pickleball can affect tissues unaccustomed to these types of strains.

Knee injuries, in particular, can occur when you are lunging, pivoting, and twisting, and shoulder injuries sometimes happen when making repetitive shots, he says. There also is a risk of sprained ankles, tendonitis, and wrist injuries.

To stay safe while playing pickleball, talk to a healthcare provider to ensure this is the right sport for you. Also consider stretching and warming up before a game. Wearing supportive shoes, hydrating well, and donning a pair of protective glasses or goggles, also can help reduce unintended injuries. You may even be able to mitigate your risk by engaging in strengthening exercises on a regular basis, Dr. Stone said.

“If an injury does occur, it’s important to have it addressed and treated immediately as opposed to ‘wait and rest,'” he added. “We want to make sure we can utilize interventions that will accelerate healing and prevent arthritis.”

Pickleball is one of the fastest growing sports in the U.S., with more than 50 million adults playing the sport each year. Not only is it a fun and social game, but it also provides a host of health benefits. In fact, playing pickleball could help you burn calories, improve blood pressure, enhance heart health, and lower your cholesterol. Other potential benefits include improved flexibility, mental health, and cognitive skills.

If you are interested in playing pickleball, all you need is a pair of supportive shoes, a paddle, and some balls. You also should talk to a healthcare provider to ensure this is the right sport for you; and take steps to reduce the risk of injury by stretching, doing strengthening exercises, hydrating well, and wearing protective gear.