Let’s settle this once and for all: Is pickleball just a fun way to pass time, or is it a legitimate workout?
If you’ve ever been on the receiving end of eye rolls when you mention your “little paddle game,” you’re not alone. Despite its explosive growth, with over half (52%) of regular players being 55 or older, pickleball still battles the perception that it’s somehow “less than” other sports.
But here’s what the skeptics don’t know: Recent scientific research proves that pickleball isn’t just exercise. It’s exceptionally effective exercise that can help older adults exceed their fitness goals and live healthier, longer lives.
The Science That Silences the Skeptics
Meeting (and Beating) CDC Guidelines
A groundbreaking study by North Carolina State University delivered the definitive answer about the fitness benefits of pickleball. As part of the study, researchers fitted 33 participants aged 65 and older with Fitbit HR monitors for two weeks to track their actual activity during pickleball sessions.
The results were impressive:
- 68+ minutes of moderate to vigorous physical activity (MVPA) per playing session
- 86+ minutes spent in elevated heart rate zones
- 3,477 additional steps on pickleball days compared to non-playing days
Lead researcher Jonathan Casper put it plainly: “We were able to isolate their pickleball activity versus everyday activity, and our key finding was that pickleball was the sole reason most participants were able to meet CDC standards.”
The CDC recommends 150-300 minutes of moderate-intensity activity weekly. Playing pickleball just three times per week easily hits that target, which is something many adults struggle to achieve through traditional exercise.
Cardiovascular Benefits That Rival Traditional Cardio
But the NC State study was just the beginning.
A study published in the International Journal of Research in Exercise Physiology took things further, looking at what happens when middle-aged and older adults commit to regular pickleball play.
The six-week study results were remarkable:
- Improved HDL (good) cholesterol and LDL (bad) cholesterol levels
- Significant reductions in both systolic and diastolic blood pressure
- Enhanced cardiorespiratory fitness (VO2 max)
- 353.5 calories burned per match on average
Study author Dr. Lance Dalleck from Western Colorado University noted that, “These positive changes to heart health are significant, as a large number of adults have elevated cholesterol levels, hypertension, or low cardiorespiratory endurance, which puts them at increased risk of cardiovascular disease.”
The researchers concluded that middle-aged and older adults could use pickleball as an effective alternative to traditional cardio like jogging or cycling, with the same disease-prevention benefits but significantly more enjoyment.
Beyond the Heart: Total-Body Health Benefits
Mental Health and Depression Prevention
The Apple Heart and Movement Study, one of the largest observational datasets of pickleball activity using Apple Watch, revealed something pretty incredible about pickleball’s mental health benefits.
Frequent pickleball players showed 60.1% lower odds of depression screening results compared to the general participant pool. This reinforces the powerful impact of physical activity on mental wellbeing.
Additionally, a Carewell study of 800 seniors found that 69% of pickleball players reported the sport boosted their mental well-being, with 69% experiencing reduced stress and anxiety and 64% finding the game genuinely uplifting.
The study also revealed that 36% of seniors experienced enhanced cognition and increased self-esteem after playing pickleball.
Balance, Coordination, and Fall Prevention
Here’s where pickleball shines compared to walking, swimming, or stationary cycling: it challenges multiple physical systems simultaneously.
Pickleball requires constant balance adjustments, hand-eye coordination, and agility training. These are critical factors in preventing falls, which are a leading cause of injury in adults over 65.
Research shows that activities requiring quick directional changes and reactive movements (like pickleball) are among the most effective for maintaining functional fitness as we age.
Strength and Bone Health
While pickleball is low-impact on joints, it’s not low-impact on bones. The sport provides enough weight-bearing stimulus to help maintain bone density, while the paddle work engages upper body muscles often neglected in typical senior exercise routines.
Players develop:
- Core stability from maintaining balance during shots
- Shoulder and arm strength from paddle work
- Leg strength from court movement and positioning
- Grip strength from paddle control
The Longevity Connection
Perhaps the most compelling finding is emerging research on racquet sports and longevity.
The CDC has long established that regular physical activity significantly extends lifespan and reduces risk of chronic disease.
A major study published in the British Journal of Sports Medicine examining 80,306 British adults over nine years found that people who regularly played racquet sports were 47% less likely to die of any cause and 56% less likely to die of cardiovascular disease compared to those who didn’t participate in these sports.
The study, led by researchers from the University of Oxford and other institutions, compared six different types of exercise and found racquet sports provided the greatest mortality reduction benefits—significantly higher than swimming (28% reduction), aerobics (27% reduction), or cycling (15% reduction).
What makes racquet sports particularly effective for longevity is how they address multiple health factors simultaneously: cardiovascular fitness, strength training, balance work, cognitive engagement, and social connection.
Why Pickleball Succeeds Where Other Exercise Fails
Here’s the secret: Pickleball is an effective “exercise” because it’s actually enjoyable.
Only about 20% of adults get the recommended amount of physical activity each week. The problem isn’t knowing what to do, but finding something you’ll actually stick with.
Dr. Casper from the NC State study explains it perfectly: “Sometimes people are more willing to play a sport when it’s fun, and people report that playing pickleball is way more fun than going for a walk or going on the treadmill. If you were to spend 60 minutes in the gym, it usually feels like 60 minutes. But when you’re doing something you enjoy, like pickleball, all of a sudden you’ve been playing for 60 minutes and you think, ‘Where did the time go?'”
Making It Work for Your Fitness Level
Starting Smart
The beauty of pickleball for the 50+ crowd is its scalability. You can:
- Start with doubles play for less court coverage
- Focus on placement over power to reduce physical demands
- Play at your own pace while still getting significant health benefits
- Choose appropriate paddle weight based on your strength and comfort
Maximizing Health Benefits
To get the most from pickleball as exercise:
- Play 3+ times per week to meet CDC guidelines
- Mix singles and doubles for varied intensity
- Focus on court movement rather than just arm motion
- Include proper warm-up and cool-down routines
The Bottom Line: Real Exercise, Real Results
The research is clear: pickleball delivers legitimate, measurable health benefits.
For cardiovascular health: You’ll meet and likely exceed CDC guidelines while improving blood pressure, cholesterol, and cardiorespiratory fitness.
For mental health: The combination of physical activity, social interaction, and skill mastery creates a powerful antidote to depression and anxiety.
For functional fitness: The balance, coordination, and strength demands translate directly to better daily living and reduced fall risk.
For longevity: You’re engaging in one of the few activities scientifically linked to increased lifespan.
So the next time someone questions whether your “little paddle game” counts as real exercise, you can confidently point to the science.
