The Health Benefits of Playing Pickleball

Pickleball is a sport that's quickly gaining popularity among various age groups in America. An estimated 48.3 million U.S. adults have played the game at least once. It's an inclusive sport that first appealed to older adults, but is now being adopted by younger demographics — and it's easy to see why.

The benefits of playing pickleball can be categorized into three core areas — physical, mental and social health. Players, regardless of their age, can experience them. These benefits can be amplified by playing in a well-designed pickleball facility with shock-absorbing surfaces, netting and other field safety solutions. 

Learn what the various health benefits of playing pickleball are and how you can maximize them. 

Physical Health Benefits of Pickleball

Naturally, the first set of pickleball benefits involves your physical health. Pickleball is an aerobic and low-impact exercise that requires dynamic movements, so you know you'll get a good sweat in. Here are the numerous physical benefits of playing pickleball. 

1. Improves Cardiovascular Health

The Physical Activity Guidelines for Americans recommend 150 minutes of moderate- to vigorous-intensity exercise per week to help maintain a healthy heart. Pickleball is a great form of cardio that may help increase your heart rate into specific zones. In other words, it's a moderate- to vigorous-intensity exercise. 

2. Increases Musculoskeletal Strength

Pickleball uses dynamic movements, engaging multiple muscle groups like your lower and upper body and core muscles. It adds “good” stress to your muscles and bones. And in response, your body makes them stronger and denser. Pickleball is a great sport to help reduce the risk of osteoporosis while enhancing muscle strength.

3. Enhances Balance and Coordination

Balance and coordination are part of being active. Maintaining a good center of balance is crucial in reducing the risk of falls and injuries. Pickleball movements can help sharpen the connection between your body, brain and eyes. You must move forward, backward and side-to-side as you quickly react to the ball. 

Mental Health Benefits of Pickleball

There's a clear link between exercise and mental health. Pickleball, being a good form of exercise, can also significantly improve your mental well-being. The cognitive benefits of playing pickleball may include the following. 

1. Reduces Stress Levels

Like any other type of exercise, pickleball can be a positive outlet for managing stress. This is thanks to endorphins, also known as one of the “happy hormones." Exercise triggers endorphin release, helping your body feel less stressed and anxious and helping relieve pain. 

2. Improves Cognitive Function

Playing a sport like pickleball helps keep your mind sharp and agile. It's a fast-paced physical and mental game that requires you to process information and make split-second decisions. The game wants you to place strategic shots that your opponent can't hit. Your muscle memory and hand-eye coordination work in tandem to accomplish this.

3. Boosts Emotional Well-Being

Pickleball can also help boost your mood and emotional well-being. A systematic review on pickleball found that the sport had great effects on a player's happiness, well-being and satisfaction. You get to take a break to move your body and connect with other players. It's a recipe for feeling more recharged and refreshed. 

Social Health Benefits of Pickleball

The other, not-so-obvious, benefit of pickleball is its social aspect. Whether you play solos or doubles, the sport gives you plenty of opportunity to connect with others.

1. Builds Connections and Relationships

Pickleball is a social sport. Whether you play with a team member or against an opponent, you're making a social connection. You can meet new people and make new friends. You're surrounding yourself with like-minded people who also have a passion for the sport. Consider joining clubs or leagues to further expand your social circle. 

2. Reduces Social Isolation

The social aspect of pickleball is more important than you think. Individuals who experience loneliness may be at a higher risk of social isolation. But this risk can be mitigated through playing team sports like pickleball, where you can make social connections. Studies show that social connections provide health benefits like reduced inflammation and risk of serious health problems. 

3. Facilitates Teamwork

As a team sport, pickleball can naturally help with your team dynamics. There's constant communication and collaboration between you and your team member. As you play, vocal calls and body language are constantly happening, and with practice, you learn to play as a unit.

What Makes Pickleball a Great Exercise for All Ages?

A unique social aspect of pickleball is that it can help bridge generational gaps. Being less strenuous than other sports, such as tennis, makes it more accessible for all ages and helps reduce the risk of injuries. It doesn't matter if you're younger or older than your team member or opponent — you can still play together.

Let's quickly dive deeper into why pickleball is so multigenerational-friendly:

• Easy to start: Pickleball is simple to learn and play. The rules are straightforward, and beginners can pick up the basics quickly. Equipment is also relatively inexpensive, which further lowers its barrier to entry. 

• Low-impact: Pickleball courts are typically smaller, making movement around the court easier and less strenuous on joints. The equipment is also lightweight. This makes it easier for kids and older adults to play. 

• Adaptable: Regardless of your skill or fitness level, the game can be adapted to players' capabilities. In more casual play, rules can be adjusted to keep the game fun for everyone. 

How a Safe Court Maximizes Every Health Benefit

One overlooked aspect of pickleball is the importance of having a safe playing environment. A safe court to play on can amplify these health benefits. Pickleball courts designed with safety in mind help prevent game-related injuries. A safe court is also crucial for older players who may be at an increased risk of falls. 

When looking for a safe environment to play in, look for a pickleball court with:

• Well-maintained, non‑slip surfaces

• Sturdy safety netting

• Good, even indoor lighting 

• Clear, non-peeling court markings 

• Sufficient run‑off space beyond baselines and sidelines

Remember that you, too, play a role in pickleball safety. Always ensure you have appropriate shoes with good traction. Warming up before each game also helps mitigate the risk of injuries. 

Pickleball Health Benefit FAQs

Learn more with these answers to frequently asked questions about the health benefits of pickleball. 

What Muscles Does Pickleball Work? 

Pickleball works three major body parts — the upper and lower body and the core. It engages muscles such as the glutes, quadriceps and hamstrings as you move around. It also works the abdominals and lower back as you stay balanced. Pickleball can also engage your shoulders, biceps, triceps and forearms as you maneuver your racket. 

Is Pickleball Good Exercise? 

Yes, pickleball is a good form of exercise. It's a dynamic sport that engages multiple muscles per game. Pickleball can help with your endurance, strength, coordination and balance. 

Is Pickleball Cardio?

Yes, pickleball is a form of cardio. It requires players to move around the court, quickly reacting to the ball as it's passed. It's been shown that pickleball contributes to cardiovascular health, helping you achieve an increased heart rate depending on the intensity. 

Looking to Build a Pickleball Facility of Your Own?

Pickleball is a great sport to help improve your health in various ways, regardless of your age. It's fun, low-impact, accessible and adaptable. However, to reap the benefits, you must prioritize your safety. While there are various ways to prevent game-related injuries, an overlooked area is the court. 

Explore local clubs or leagues and visit Grand Slam Safety for sports safety solutions. We're experts in engineering safe environments that help keep athletes of every age in the game. We know that shock-absorbing surfaces and durable safety netting are necessities for anyone serious about playing pickleball for its long-term health benefits.

Ready to learn more about creating the ideal pickleball space? See how our professional indoor pickleball facility services make all the difference. Contact us today for more information.