Group of pickleball players on the court

Pickleball benefits have taken the world by storm, and if you haven’t caught onto this fitness craze yet, are you living under a rock? In 2024, 19.8 million people in the US played pickleball, marking a 45.8% rise compared to 2023.

Whether it’s in local parks, community centers, or on professional courts, pickleball is everywhere. But what makes it so popular? What exactly is it about this fun game that has so many people hooked? In this article, we will dive into what pickleball is, and the amazing pickleball benefits.

What Is Pickleball?

Pickleball is a unique sport that combines elements from tennis, badminton, and ping pong. The game is played on a court that’s roughly the size of a badminton court, using a paddle and a lightweight plastic ball with holes. The objective is to hit the ball over a net and into the opponent’s side of the court. It can be played as either singles or doubles, and the game is known for its simple rules and quick learning curve.

The basic rules are straightforward:

  • Serve: The serve is done underhand and must land diagonally in the opponent’s side of the court.
  • Bounce: The ball must bounce once on each side of the court before players can begin volleying (hitting the ball before it bounces).
  • The Kitchen: The area near the net is called the “kitchen,” where players are not allowed to hit the ball in the air, adding an extra layer of strategy to the game.

The sport is enjoyed by people of all skill levels, making it easy for beginners to pick up, while also offering enough challenge for more experienced players.

Health and Fitness Benefits of Pickleball

Pickleball is perfect for everyone, no matter your fitness level. Here are some of the pickleball benefits that make it a favorite:

  • Cardiovascular Health
    Pickleball is an excellent cardiovascular workout, thanks to its fast pace and the constant movement required to track and hit the ball. The short bursts of activity such as sprinting to the ball or side-shuffling to position yourself for a shot get the heart pumping, which helps improve heart health and overall endurance. Regular play strengthens the cardiovascular system, improving stamina and lowering the risk of heart disease.
  • Burn Calories
    A study discovered that playing pickleball could have a greater impact on your health than walking. The research showed that middle-aged players burned 40% more calories during a 30-minute game of pickleball compared to walking for the same amount of time. Additionally, they were able to raise their heart rates to moderate intensity levels more efficiently.
  • Improved Balance and Coordination
    Pickleball requires players to constantly shift their weight, change direction, and react quickly to the ball. These movements naturally improve coordination and balance. The lateral movements involved, such as sidestepping or pivoting to make a shot, are great for improving agility. These pickleball benefits are particularly important for older adults, as better balance can help prevent falls, a major health risk as people age. Plus, it’s great for keeping those “I’m not as steady as I used to be” moments at bay (you know what I mean?)
  • Strengthened Muscles and Improved Flexibility
    You can still get your sweat on without your knees crying for mercy. Playing pickleball helps strengthen key muscle groups, especially in the legs, arms, and core. The constant bending, twisting, and reaching to hit the ball engages muscles throughout the body, contributing to overall muscle tone. In addition, the wide range of movements required in the game helps improve flexibility, particularly in the hips, shoulders, and lower back.
  • Weight Loss and Management
    Pickleball can be an effective way to burn calories and manage weight. The continuous movement on the court helps burn fat, while the quick bursts of energy required for intense rallies contribute to overall fat loss. In fact, a typical game of pickleball can burn between 250 and 350 calories per hour, depending on the intensity. Whether you're playing casually or competitively, pickleball offers a fun and effective way to stay in shape and maintain a healthy weight.
  • Improved Eye-Hand Coordination
    You know how your eyes and hands don’t always work together (that spoon you keep missing when trying to scoop ice cream, anyone?)? Pickleball requires excellent eye-hand coordination, as players must track the ball's trajectory and adjust their body position to make the shot. This improved coordination not only helps on the court but can also translate to better performance in everyday activities, such as driving or playing other sports. The quick reflexes required in pickleball challenge your brain and help sharpen your focus, improving overall motor skills.
  • Prevents Osteoporosis
    As a weight-bearing exercise, pickleball can be an important tool in preventing osteoporosis, a condition that causes bones to become weak and brittle. By engaging in movements that promote bone density, such as running, jumping, and lateral movements, players can help maintain bone strength and reduce the risk of osteoporosis. The physical activity required in pickleball stimulates bone growth and strengthens the bones, especially in older adults who are more susceptible to bone-related issues.

Why Pickleball Is Perfect for Seniors

Pickleball’s low-impact nature and emphasis on skill over sheer physicality make it particularly well-suited for older adults. 

The health benefits of pickleball for seniors go beyond just fitness. Many older adults find that playing pickleball helps them stay socially engaged, which is crucial for combating feelings of isolation or loneliness.

A study of 153 older adults investigated "serious leisure" and its effects on individuals' perceived quality of life. The research found that as a form of serious leisure, pickleball significantly increased participants' satisfaction with their lives.

The Bottom Line

Pickleball is a sport that offers more than just fun.It’s packed with pickleball benefits that can improve overall health and wellness. From cardiovascular health and improved coordination to mental health benefits and weight management, the sport provides a full-body workout while being gentle on the joints. The health benefits of pickleball make it a perfect activity for people of all ages, especially seniors, who can enjoy the sport without worrying about the risk of injury.

Whether you're playing for fitness, social interaction, or just for fun, pickleball has something to offer everyone. With its increasing popularity, it’s clear that this sport is more than just a passing trend, it’s a game that’s here to stay.