Health Benefits of Pickleball

Pickleball is a racket sport that flexibly combines elements from tennis, table tennis and badminton, creating a competitive experience that is both familiar and new.

The game takes place on a court smaller than a standard tennis court, with a low net and divided into two sides as in traditional contact sports.

Players use a hand-held racket (usually made of wood or composite) to hit a lightweight, hollow plastic ball with many small holes, which slows its flight speed and increases control.

Pickleball can be played in singles or doubles, but doubles are most popular, making it a great social activity.

Despite its fast pace, the sport has low impact on the joints, thanks to the small field and short distances, making it suitable for people of all ages, especially the elderly or those who want a gentle but effective exercise.

Pickleball has quickly become one of the fastest growing sports in recent years. Not only is it a great way to get fit, but it is also a great way to socialize and build community.

In addition, Pickleball also helps improve cardiovascular health, increase hand-eye coordination and significantly improve body balance.

Comprehensive Health Benefits of Playing Pickleball

Not just a recreational sport, Pickleball is also highly appreciated for the significant health benefits it brings to players of all ages.

With its fast pace but moderate intensity, Pickleball helps improve physical health comprehensively, including:

Improve cardiovascular health

Pickleball, while seemingly easy, is actually a more effective form of cardiovascular exercise than many people realize. According to fitness expert Dunn (USA), health monitoring devices have proven that players can burn a significant amount of calories in just one session.

“Many new players are surprised to see how many steps and calories they’ve burned, which is often way more than they expected,” Dunn says. The thing about Pickleball is that you’re often so focused on the fun of the game that you forget you’re actually working out.

A study published in 2022 further reinforced this benefit, showing that more than 70% of the time people aged 50 and older spent playing Pickleball fell in the medium to high heart rate zone, which is enough to provide cardiovascular benefits.

With moderate intensity, this sport helps maintain cardiovascular health and is suitable for players of many different ages without putting too much pressure on the body.

In addition, the constant movements on the field help stimulate the heart rate, support blood circulation and improve cardiovascular endurance.

Improve balance and coordination

In Pickleball, players do not need to run as much as when playing tennis or football, but constantly move position, change direction quickly and react flexibly to close-range shots.

These short but varied movements require players to maintain good balance, shift their center of gravity flexibly, and react promptly, all of which are important factors in increasing muscle strength and improving the body's stability.

According to expert Dunn, “It is those small but continuous movements that bring clear benefits, especially for two groups of people, including young people who are physically developing and the elderly who need to maintain flexibility.”

Stability training not only helps young people develop better body control, but also helps older adults reduce the risk of falls and maintain independent mobility in daily life.

Effective weight management support

Pickleball is a sport with moderate but continuous intensity, helping the body burn a significant amount of calories after each game session. Moving flexibly, changing posture, and hitting the ball continuously on the court not only increases the heart rate but also promotes metabolism, helping the body burn fat more effectively.

For those trying to control their weight or maintain their figure, playing pickleball regularly can act as a gentle yet powerful cardio workout that can make a positive difference.

Unlike traditional physical exercises, Pickleball is highly entertaining so players often do not feel pressured when practicing, helping to maintain long-term exercise habits, an important factor in the process of sustainable weight loss.

Good for bone and joint health

Pickleball not only brings the joy of exercise but also helps maintain bone and joint health naturally. Typical movements such as light jumping, turning, quick direction changes and continuous movement on the court create enough impact force on the skeletal system, thereby stimulating the bone regeneration process and maintaining stable bone density, a factor especially important in middle-aged and elderly people.

In addition, thanks to its moderate intensity and low pressure on the knee or hip joints like many other sports, Pickleball helps joints maintain flexibility and smooth movement without causing damage.

Regular participation in this sport also helps reduce the risk of osteoporosis, joint stiffness and increases flexibility, contributing to improving the quality of life in old age.

Reduce stress, increase social connection

Pickleball is not only a healthy physical activity but also a “tonic” for the mind. Because it is often played in pairs or groups, this sport creates an ideal environment for interaction, conversation and bonding between players.

Whether it's friendly matches between friends or community get-togethers, Pickleball helps bridge generational gaps, sparking fun and bonding.

Participating in Pickleball regularly also means maintaining social connection, a factor that has been shown to help reduce feelings of loneliness, increase natural dopamine levels and improve mental health.

In an increasingly digital and less interactive world, outdoor sports like Pickleball can be a valuable opportunity to rebalance your mental life.