Looking for the real health benefits of pickleball? Beyond just being a fun way to spend a Saturday morning, this sport offers a surprising range of physical and mental advantages that go far beyond basic cardio. From improving heart health and cholesterol to boosting cognitive function and social well-being, the health benefits of pickleball make it one of the most effective ways for adults to stay active. Whether you are a former tennis player looking for something easier on the joints or a golfer wanting more exercise, this guide explores seven “hidden” ways hitting the court can transform your lifestyle and longevity.
Pickleball is a game that is played on a smaller court than a tennis court, but similar in size to a badminton court. The game is played either indoors or outdoors which is largely dependent on the weather where you live. You don’t need a lot of equipment to play pickleball, just a pickleball paddle and a couple of pickleballs will get you started.
At a Glance
| Benefit from Playing Pickleball | Key Improvement |
|---|---|
| Cardio Health | Improved blood pressure, cholesterol, and heart rate |
| Weight Loss | Burns 40% more calories than walking (400-600/hour) |
| Joint Health | Smaller court size reduces strain on knees and hips |
| Mental Health | Releases endorphins to reduce anxiety and depression |
| Cognitive Power | Enhances hand-eye coordination and strategic thinking |
| Social Connection | High (Fun Factor) (150% more enjoyable than walking) |
Is Pickleball Good For your Health?
Almost any activity that gets one out of the house and moving one way or another can be beneficial to one’s health, and pickleball is no exception. Now that playing pickleball has become more popular there is more research being done on the health benefits of playing pickleball regularly.
For example, a study in the International Journal of Research in Exercise Physiology found that middle aged and older adults that played one hour of pickleball three days per week for six weeks improved their blood pressure, cholesterol, and cardio-respiratory fitness levels.
In addition, the health benefits of playing pickleball compare favorably to those gained from walking, and playing pickleball is a lot more fun. A study published by Medicine and Science in Sports & Exercise found that 12 middle aged players burned 40% more calories during a 30-minute pickleball game than during 30 minutes of walking, increasing their heart rates to within the moderate-intensity exercise zone.
The ”fun factor” is a benefit to playing pickleball compared to walking and this was noted in a 2022 study published in the Science and Sports Journal according to Duke University Recreation and Physical Education. According to the study, playing pickleball for 30 minutes was enjoyed by people 150% more compared to walking for 30 minutes.
Now that we know how good pickleball can be for one’s health, lets look at some of the other health benefits that come from playing pickleball regularly.
Provides a Good Cardio Workout
With the information presented above in our article we already established that playing pickleball regularly is a great way to get in a good cardio workout. As a regular pickleball player myself, I can attest to the solid workout I get from playing pickleball with friends on our local courts.
My skill level on the pickleball court has increased as I have played more and more so the games I play now compared to when I first started are more intense and more competitive. I noticed that my fitness level on the court has increased as the competition level has increased, and I enjoy getting in a good cardio workout each time I play.
Easy on the Joints
Because you play pickleball on a smaller court compared to a tennis court, the court coverage in a pickleball game is manageable for most any player that plays the game. And for this reason, most will agree that playing pickleball is much easier on the joints than other sports such as basketball, tennis, or soccer for example.
As a long time tennis player, I can notice the difference in my legs and knees after playing an hour of tennis compared to an hour of pickleball. It is much easier on the knees, joints, and the body playing pickleball compared to playing tennis that has the wider court coverage.
Lower Risk of Heart Disease
According to an article published by Sharp Healthcare, playing pickleball can have a very positive benefit to lowering the risk of heart disease for participants. The article says “moderate intensity exercise from pickleball can lower your blood pressure, improve cholesterol levels and blood sugar regulation, and burn calories to help you maintain a healthy weight.
The calories burned playing pickleball are comparable to exercises with similar activity levels so pickleball enthusiasts can be happy knowing they are both getting in a good workout and burning a good number of calories when playing pickleball.
I notice a trend at my local pickleball courts where I am seeing quite a few 40+ year old Golfers stepping on to the pickleball court to give the sport a try. I hear them say golf takes too long to play a round and you don’t get much exercise riding around a golf course in a golf cart. We talked about this in a previous article on the benefits of pickleball vs golf and this is exactly what I hear coming from the golfers at the pickleball courts in my community.
Improve Hand-Eye Coordination, Balance, and Muscular Strength
There are both mental and physical benefits to playing pickleball, and the items here some of the most important physical benefits that most pickleball players might not even be aware of.
The Duke University Recreation and Physical Education team notes on their website that “research shows that (playing pickleball) can help improve hand-eye coordination, general movement, and muscular strength”.
An article on pickleball by the Medical University of South Carolina notes that “playing pickleball and other racket sports helps with hand-eye coordination. This is something that as we age is important, since it is required for many daily activities like eating or driving. These exercises also help with balance which is under threat with age, but essential to maintain to help avoid falls”.
There are clearly a number of benefits for those that play pickleball regularly and we felt these are some of the more important physical health benefits which is why we shared them with our readers.
It Helps You Stay Sharp
Pickleball requires quick hands and split-second decisions due to the fast pace of play up at the non-volley zone line. Some players like to play from the baseline and hit the ball as hard as possible on every point. But sometimes, those hard hit shots coming from the baseline are easier to return than other shots.
I find that experienced players think about their shots two to three shots ahead and incorporate strategy and shot placement as a big part of their game. This elevates ones game when you can think ahead and calculate how to place the ball out of reach of your opponent. I have had many fun conversations with my fellow pickleballers at the courts talking strategy and different shots that seem to work well in games.
And I have seen many pickleball players not as strong or as athletically gifted as their opponents win consistently against those players because they had superior shot placement of their shots.
Playing Pickleball Regularly Can Reduce Depression
According to the team at Sharp Healthcare, “exercise causes the release of feel-good chemicals, or endorphins, which can help elevate your self-esteem and confidence. They can also help people coping with anxiety or depression”.
Playing pickleball gives one an activity to look forward to and something to get better at. Both of these things are positive motivating influences in one’s life and should be encouraged when you find an activity you enjoy.
Playing Pickleball is a Major Contributor to Improving Social Health
As a regular pickleball player, I can speak to the social aspect of pickleball being a major health benefit to playing the game regularly. As you start to play regularly, you will gravitate towards a group whose company you enjoy and with whom you want to spend more time with.
In this group you will make new friends by playing pickleball, you will laugh while playing more than you ever thought possible, and you will have some of the most interesting conversations in between games with some of the new pickleball friends that you will meet.
I have to say that the enjoyment I get from playing pickleball is 50% the skills gained from playing and the competition in each game. But the other 50% is the social aspect from the very nice people I have met on the pickleball court that keeps me coming out multiple times per week to play more pickleball.
FREQUENTLY ASKED QUESTIONS (FAQ’S)
Is pickleball better for you than walking?
Research published in Medicine and Science in Sports & Exercise shows that playing pickleball can burn 40% more calories in 30 minutes than walking, while also providing a higher intensity cardiovascular workout.
Is pickleball easier on the joints than tennis?
Yes. Because the pickleball court is significantly smaller than a tennis court, there is less ground to cover. This results in less impact on the knees, ankles, and hips, making it a popular alternative for athletes with joint concerns.
How many times a week should I play pickleball for health benefits?
A study in the International Journal of Research in Exercise Physiology suggests that playing one hour of pickleball three days per week can lead to significant improvements in blood pressure and cardio-respiratory fitness within just six weeks.
Can pickleball help with balance and fall prevention?
Yes. The quick movements and hand-eye coordination required for pickleball help maintain muscular strength and balance, which are essential for preventing falls and maintaining independence as we age.
Final Thoughts
As a long-time tennis player, for the longest time I never gave pickleball any respect nor any of my time. Luckily, I finally decided to give it a try one day with some friends and I have been hooked ever since.
For all the reasons cited above, I encourage you to give pickleball a try with some of your friends and once you play you will wonder why you never gave the game a try before now.
