The potential health benefits of playing pickleball include cardio workouts, strength and coordination, social interaction, and stress relief. Overall, pickleball can be a fun and enjoyable way to get some exercise and improve your physical and mental health. It is the fastest-growing sport in the U.S. for a reason!
1. Improves Mental Health And Mood
Physical activity has been shown to have a positive effect on mental health and mood. Playing pickleball can be a fun and enjoyable way to get some exercise, which can help to reduce stress and improve mood.
The social aspect of playing pickleball, particularly if you are playing with friends or in a group, can also contribute to improved mental health and mood. Social interaction can help reduce loneliness and isolation, thereby boosting mental health.
In addition, the endorphins produced from physical activity, a sense of accomplishment and satisfaction, boosts self-esteem and overall well-being.
2. Helps Burn Calories
Pickleball is a high-energy sport that can help you burn calories. According to Harvard Health Publishing, a person who weighs 155 pounds can burn about 372 calories per hour while playing pickleball. The more you weigh, the fewer calories you will burn; the less you weigh, the fewer you will burn.
To maximize the calories you burn, you can play at a high intensity, focusing on quick bursts of movement and increasing your heart rate and weight loss. You can also try to play for longer periods. As with any physical activity, it is important to ensure you are properly hydrated and listen to your body to avoid overexertion.
3. Promotes Cardiovascular Fitness
Pickleball is a high-energy sport that can help to improve your cardiovascular fitness. Cardiovascular fitness, achieved during aerobic exercise, refers to the ability of your heart and lungs to deliver oxygen to your muscles during sustained physical activity. It is an important component of overall health and is related to several health benefits, including a lower risk of heart disease and hypertension and improved mental health.
Pickleball players use quick bursts of movement, which can help to increase their heart rate and improve their cardiovascular fitness. The sport also requires a combination of endurance and power as you move around the court and exert a controlled force while striking the ball. By playing pickleball regularly, you can improve your cardiovascular fitness over time.
Playing moderate to high-intensity pickleball will help you increase your cardiorespiratory fitness. You should aim to get your heart rate up and break a sweat during your games.
It is also important to warm up properly before playing and cool down afterward to help reduce the risk of injury.
Pickleball is one of those sports where you can play for a long time and not even realize you’re working out. It is fun and offers someone an opportunity to be healthy. I know people played one time and now play every day for several hours a day. These can be individuals with limited athletic background now committing to play a sport regularly.
Maggie Remynse-Chou, Pro Pickleball Player
4. Builds Community And Social Connections
As a very social sport, pickleball is typically played in a group setting with teammates, providing an opportunity for social interaction and developing new friendships. The social aspect of playing pickleball can help to foster a sense of community and improve social connections.
Playing sports and engaging in physical activity with others can be a great way to connect and bond with people who have similar interests. It allows you to meet new people and form new friendships, especially beneficial if you are new to an area or looking to expand your social circle.
In addition to the social advantages of playing pickleball, the sport can also provide a sense of belonging and purpose. Participating in a team, club, or tournament allows you to contribute to a common goal and be part of something bigger than yourself. This can have a positive impact on mental health and well-being.
5. Develops Hand-Eye Coordination
Pickleball requires good hand-eye coordination, as you must be able to hit the ball accurately with your paddle while keeping track of where the ball is going. This can help to improve your overall coordination and agility.
Hand-eye coordination is the ability to coordinate the movements of your hands with the visual input you receive. It is an important skill used in various activities, including sports, driving and performing tasks at work or around the house.
Playing pickleball can help improve your hand-eye coordination by synchronizing your hand movements and visual input. The sport requires quick reflexes and the ability to react to ball movement, enhancing your coordination over time.
To improve your hand-eye coordination further, it is important to focus on your technique and aim to hit the ball accurately. You can also try to vary the speed and direction of your shots to challenge your coordination skills.
6. Improves Balance
Pickleball can help to improve your balance by requiring you to maintain your balance while moving and reacting to the ball. The sport requires quick movements and directional changes, which can help challenge and improve your balance.
Balance is a basic aspect of physical activities and is important in reducing the risk of falls, which can be especially important for older adults.
You should focus on your footwork and body positioning to get the most benefit for your balance from playing pickleball. Pay attention to your stance and maintain a wide, stable base when moving and reacting to the ball. You can also try to vary the speed and direction of your movements to challenge your balance further.
7. Enhances Agility
Agility is the ability to change the direction of your body quickly and efficiently while maintaining balance. Pickleball and other racquet or paddle sports (tennis, table tennis, or badminton, for example) can improve your agility as you need to react quickly to the movement of the ball and change direction as needed. The sport also requires good hand-eye coordination, which can help to improve your overall coordination and agility.
To get the most benefit for your agility from playing pickleball, you can try to focus on your footwork and body positioning. The correct stance is vital to increase your agility around the court. Work on your core strength and shot anticipation to improve your powers of agility.
In addition to playing pickleball, other activities that can help to improve your agility. These include exercises involving quick direction changes, such as ladder or cone drills. You can also try incorporating agility drills into your pickleball workouts, such as using agility ladders or other equipment.
8. Reduces The Risk of Heart Disease
Regular exercise, such as playing pickleball, has been shown to have several benefits for heart health. Regular physical activity can help to lower the risk of heart disease by:
- Lowering blood pressure: Physical activity can help to lower blood pressure, which is a major risk factor for heart attacks.
- Improving cholesterol levels: Physical activity can help to improve cholesterol levels by increasing “good” cholesterol (HDL) and decreasing “bad” cholesterol (LDL).
- Reducing stress: Maintaining physical health can help to reduce stress, which is a risk factor for heart disease.
- Maintaining a healthy weight: Physical activity if combined with a healthy diet, helps you maintain the correct weight, so important for heart health.
- Improving cardiovascular fitness: Pickleball is a high-energy sport that can improve your cardiovascular health, which is an important aspect of heart health.
Overall, pickleball can be a fun and enjoyable way to get some exercise and improve your heart health. It is important to speak to your doctor before starting any new physical activity program, especially if you have a history of heart disease or other health issues.
9. Increases Strength
Pickleball can help to increase strength in the upper and lower body. The sport exercises your upper and lower body muscles as you hit the ball with your paddle and run or lunge to reach shots.
Playing pickleball can help to strengthen your arms, shoulders, and core, as well as your legs. To get the most benefit from the sport, you should play at a high intensity, focusing on using proper technique and exerting maximal force when hitting the ball. You can also incorporate strength-training exercises, such as weightlifting or bodyweight exercises, into your routine.
