Is Pickleball Good Exercise? Everything You Need To Know
If you've seen the coverage around pickleball lately, you've likely heard that it's the fastest-growing sport in America and that seniors are among its most popular fans. And perhaps, that's made you assume that it must not be much of a workout then.
That assumption would be absolutely wrong.
Let's explore.
Is pickleball a good workout?
Playing pickleball requires moving your body with short bursts of physical exertion in all directions. It also requires strength, hand-eye coordination, and endurance. You go through periods where your heart is elevated, and you are constantly starting and stopping throughout the match.
Basically, your heart rate goes up, then down, then up again. Your breathing gets heavier, and your muscles become fatigued.
Any activity that increases your heart rate and forces your body and muscles to take in more oxygen is considered cardiovascular exercise.
Pickleball is primarily a cardiovascular exercise and, for many, is a fantastic workout.
How many calories does playing pickleball burn?
How many calories are burned during a workout is dependent on many factors, including current health, weight, and intensity. But, after Apple and other smartwatch manufacturers added pickleball as a trackable workout, a few users decided to track and share their calories while playing pickleball. They reported having burned on average between 400 and 700 calories per hour while playing. Others have said that each minute of pickleball can burn an average of between 8 and 11 calories.
This is similar to the calories you burn while running, but instead of just staring at the pavement or watching for oncoming traffic, you get the added bonus of swinging a paddle around.
Is pickleball good for weight loss and management?
Studies show that combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone. In fact, Pickleball Magazine featured stories of three people who lost between 70 and 135 pounds playing pickleball! Considering that pickleball is a workout that helps you burn calories equivalent to other cardiovascular activities, it's safe to say that pickleball can indeed help your weight management goals.
Perhaps most importantly, because pickleball is less demanding and taxing on the body than many other sports, it's more accessible to people with physical limitations.
What are the other benefits of playing pickleball?
Besides weight management, adding physical activity to your life offers many other benefits.
Boosts your mood
As you work out, your body releases endorphins, which are natural chemicals that trigger positive feelings in your brain. Runners know this sensation well, as it is often called the "runner's high."
Increases social activity
Similar to tennis and other sports, pickleball promotes social activity. You typically have some kind of interaction with your opponents, playing partners, and others on the court. These interactions can lead to friendships which are shown to enrich lives and improve overall health.
Improves musculoskeletal function
Pickleball requires the use of a lot of muscles throughout your entire body. Utilizing these muscles helps improve motor and musculoskeletal functions. As we age, performing daily tasks become more challenging. Taking good care of your musculoskeletal system can help you heal faster, improve flexibility, and reduce coronary risk factors.
Relieves depression and anxiety
When we move more, our bodies and brains function better. Besides improving our mood, physical activity has been shown to improve depression symptoms and lower anxiety.
Improves balance and coordination
Racket sports like pickleball and tennis help players improve their hand-eye coordination and balance. These functions deteriorate over time and cause issues such as falling or not performing specific movements later in life.
Reduces cognitive decline
Exercise of any sort can reduce decline as we age. Engaging in sports has been shown to reduce physical decline and help people reduce cognitive decline or fight off dementia.
Tips to help you get the most out of your play
Once you're out on the court, it won't be long until your heart is racing and your breathing becomes more shallow. Following a few best practices should ensure that you get the most out of your pickleball play.
Drink plenty of liquids
When working out, it's essential to keep yourself safe and hydrated. Be sure to drink plenty of water and electrolytes as you sweat. Don't get too distracted in the heat of competition and forget to replenish your body.
Understand your fitness level and when to push the boundaries
Gaining more endurance means pushing your body further and further. But you wouldn't try to run a marathon before you've done a 5k. Similarly, you must recognize when it's time to give your body a rest and when it's a good idea to keep going.
Play more matches when you can
You only live once, so it makes sense to do things you love as much as you can. If your body is telling you to keep going, try adding another match (and another workout) to your day or week.
Play doubles and singles
In singles play, you need to cover more ground than you do with doubles. But, it may be good for your body to switch it up sometimes. If you can play singles, consider mixing in some doubles to give your body a bit of a break (while still getting a really great workout). Similarly, if you primarily play doubles, give singles a try to push your body further. Maximizing the benefits of pickleball is really about listening to your body and knowing when you have more left in the tank.
The bottom line
Pickleball can be played by people of all ages and fitness levels. But, that doesn't mean that it's silly or not a good workout. Anyone who says it's easy or not a good form of exercise is probably someone that has never actually stepped foot on a pickleball court.
Ignore those people. Simply get out there, play more matches, and see for yourself all the health benefits pickleball can offer.
