Is Pickleball Good Exercise? A Comprehensive Look

Pickleball is a popular sport that combines elements of tennis, badminton, and ping pong. With its growing popularity, especially among middle-aged and older adults, many people wonder – is pickleball good exercise?

The short answer is yes, pickleball can provide moderate exercise benefits. However, the intensity and overall workout can vary substantially based on factors like a player’s age, fitness level, amount of time played per week, and style of play.

This in-depth article examines the exercise benefits of pickleball, including:

An overview of pickleball as a sport
The physical health benefits of playing pickleball
How many calories you can burn playing pickleball
The cardiovascular and muscle benefits
Whether pickleball provides vigorous exercise
Who can benefit most from playing pickleball
The physical risks and how to play safely
Tips to improve your game and maximize exercise
Where to find pickleball courts and equipment
The current growth and future of pickleball

Let’s first understand what exactly is pickleball and who plays it.

What is Pickleball?

Pickleball is a racket sport that combines elements of tennis, badminton, and ping pong. It is played on a badminton-sized court with a slightly modified tennis net, using solid paddles and a perforated plastic ball similar to a wiffle ball.

The sport was invented in 1965 by three dads in Washington state looking for a game their families could play together. It got its funny-sounding name from the founder’s dog Pickles who would chase the ball during their games.

Pickleball can be played indoors or outdoors on courts specifically designed for the sport. Matches are usually doubles although singles can be played.

One major attraction of pickleball is that it can be played by people of all ages and athletic abilities. The smaller court size, slower ball speed, and simple rules make it more accessible than tennis.

In fact, pickleball is especially popular among older adults over 55. The USAPA estimates at least 25% of pickleball players are over the age of 65. However, pickleball’s fanbase extends far beyond seniors.

The Physical Health Benefits of Playing Pickleball

So what kind of exercise can you get playing pickleball? Here is an overview of some of the key physical health benefits:

1. Aerobic Exercise That Gets Your Heart Pumping

Pickleball provides excellent aerobic cardiovascular exercise. During an active volley, players can sustain an elevated heart rate in their target zone.

The stop-and-go motions required in pickleball increase heart rate variability compared to steadier endurance sports like running or cycling. This makes the cardiovascular workout more dynamic.

One study found that during pickleball the average heart rate was 137 bpm, ranging from 119 bpm to 155 bpm depending on intensity. Peak heart rates exceeded 85% of estimated maximum for many players.

This shows pickleball can truly get your heart pumping! The aerobic exercise improves cardiovascular fitness, endurance, and overall health.

2. Full-Body Muscle Workout

Pickleball engages muscles throughout the body in an integrated, functional way. Here are some of the main muscles worked:

Legs: quadriceps, hamstrings, glutes, calves – for lunging, side-stepping, jumping
Core: abdominals, obliques, lower back – for balance and rotation
Shoulders: deltoids, rotator cuff – for swinging the paddle
Arms: biceps, triceps, forearms – for grip, swing follow-through
Hands and wrists – for handling the paddle and ball control

So pickleball provides an excellent full-body workout to build strength, balance, and coordination. Muscles are engaged isometrically to stabilize joints during motions and dynamically to produce movement.

The frequent start-stop-change-direction nature constantly works the muscles in new patterns preventing overuse. The low-impact nature reduces excessive strain on the joints.

Overall, pickleball can improve muscular fitness, balance, mobility, and reaction time – all key for staying active as we age.

3. Weight Loss and Management

The combination of elevated heart rate and full-body engagement burns considerable calories during a pickleball session. Here’s an estimate of how many calories you can burn playing pickleball:

30 minutes of doubles: 133 calories
60 minutes of doubles: 266 calories
60 minutes of singles: 356 calories

This data shows that pickleball can be an effective exercise for weight loss and maintenance. Doubles games help you shed over 200 calories in an hour, while a singles match can torch over 350 calories!

Adding pickleball to your routine a few times a week can create a meaningful calorie deficit to lose unwanted pounds over time. The fun, social nature of pickleball makes it easy to sustain as a lifestyle.

4. Improved Balance, Mobility and Agility

The lateral motions and quick changes of direction required in pickleball help improve balance, mobility, and agility.

Studies show that dynamic balance activities help reduce risk of falls as we age. The light footwork and core engaged in pickleball fit the bill perfectly.

The frequent pivoting and side-shuffling works the hips, knees, and ankles through their full range-of-motion. This maintains joint mobility and flexibility.

In addition, reacting to the ball and opponent’s shots enhances hand-eye coordination and movement agility. Refined motor skills can translate to better balance and function in everyday activities.

So pickleball is a fun way for seniors to get dynamic balance activity they may not get elsewhere while improving overall fitness.

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Does Pickleball Provide Vigorous Exercise?

Pickleball certainly gets players huffing and puffing. But does it reach the intensity level to qualify as vigorous exercise?

The CDC defines vigorous-intensity exercise as activities that significantly increase heart rate and breathing.

On an absolute scale, pickleball frequently exceeds the threshold for vigorous exercise intensity.

However, the perceived level of exertion varies substantially based on the player. Pickleball may feel easy and moderate for young athletes but extremely challenging for older adults.

One study found the average intensity reached 69% of maximum heart rate for players averaging 67 years old. However, some younger or more competitive players achieved over 85% of max heart rate during aggressive play.

Overall, pickleball provides a nice balance of moderate activity with spurts of vigorous intensity mixed in. The level of vigorous exercise depends on how competitively you play and your personal fitness.

Is Pickleball Good Exercise for People of All Ages?

Pickleball can provide excellent physical activity for middle-aged and older adults or those just starting to get active. The social nature and moderate intensity make it appealing.

However, very fit or young athletes may not find pickleball challenging enough aerobically or for building strength.

Competitive players who give maximum effort can make pickleball as intense as they desire. But recreational play may not qualify as vigorous exercise for all populations.

Some additional considerations by age:

Older Adults: Pickleball is a great way to stay active well into your 70s, 80s and beyond. The moderate intensity provides cardiovascular benefits while the doubles format allows longer volleys than tennis. The social nature and cognitive engagement also support healthy aging.
Middle Age: Pickleball is perfect for busy parents or adults needing more activity in their routine. It provides a dose of heart-pumping exercise without excessive strain on aging bodies. Pickleball’s popularity among the 40-60 year old demographic will likely continue growing.
Young Adults: Young athletes may enjoy pickleball for cross-training, but likely need supplemental exercise for endurance and strength training benefits. Competitive leagues and tournaments make pickleball athletic enough for younger players seeking vigor.
Kids: Pickleball helps develop hand-eye coordination, balance, mobility and fitness in kids. However, the smaller court may limit movement compared to tennis, and games often lack intensity. Frequent paddle “dinking” also limits active play time. Kids may benefit more from sports encouraging constant movement.

So while pickleball has cross-generational appeal, age and personal fitness determine whether it provides a sufficient workout. For the average middle-aged or older adult, it hits the sweet spot of fun moderate activity with health benefits.

Potential Risks of Playing Pickleball

While pickleball has many benefits, there are some potential downsides relating to injury risk, especially as players age. Common health concerns include:

Muscle strains and sprains – sudden lunges and quick pivots can lead to pulled muscles, especially in the legs and lower back. Proper stretching is important.
Ankle rolls – with all the side-to-side motions, it’s not uncommon for players to roll an ankle coming down on someone else’s foot. Wearing ankle braces can help.
Rotator cuff tendinitis – excessive overhead swinging can irritate the shoulder joint and surrounding tendons. Pickleball probably won’t cause new injuries but may aggravate existing issues.
Tennis elbow – repetitive gripping and swing motions can irritate nerves in the elbow. Proper form and paddle grip are important.
Dehydration – exercising in hot outdoor courts can cause fluid loss and electrolyte imbalances if players aren’t staying hydrated.
Heart concerns – while aerobic exercise has cardiovascular benefits, intense play could increase risk in those with existing heart conditions. Checking with your doctor first is advised.

Proper preparation, smart play, and moderation are important to remain injury-free. Don’t try to move too aggressively and risk slamming into the net or barriers. Stay hydrated and listen to warning signs from your body.

Overall, pickleball is much lower impact than tennis, but overdoing it can lead to sprains and strains. Play at your appropriate intensity level and build up gradually especially if new to racquet sports.

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Tips for Maximizing the Exercise Benefits of Pickleball

Here are some tips for getting the most exercise benefit from your pickleball games:

Play singles when possible – less standing around compared to doubles
Use lower lofted paddles – they require more swing speed
Take games seriously – move energetically and don’t just go through motions
Practice drills – repetitively hit balls without stopping point play
Enter tournaments – more vigorous play against better competition
Play longer sessions – exercise 60+ minutes to sustain elevated heart rate
Wear a fitness tracker – monitor your effort levels with heart rate data
Increase paddle weight – heaver paddles require more muscular force
Focus on footwork – train agility and movement patterns off the court
Cross-train – supplement with strength training, yoga, cardio exercises
Warm up and cool down – properly prepare muscles and prevent injury

Selecting more challenging players, using game simulations, and adding CrossFit style exercises can also intensify your pickleball workout. Just remember to build up gradually and play within your fitness capabilities.

Where to Play Pickleball

One great thing about pickleball is that you can find places to play in most major cities across North America. Here are some options to find pickleball courts near you:

Local community rec centers – increasingly have designated pickleball courts and offer lessons. Great low-cost option.
Public tennis courts – many parks paint pickleball lines on some tennis courts for multi-use.
YMCAs and gyms – offer indoor pickleball courts and leagues. May need membership.
Retirement communities – frequently have pickleball facilities to keep seniors active.
Dedicated pickleball centers – commercial indoor venues catering specifically to the sport.
Tournaments – play competitive matches against better players from other cities.
Meetup groups – join fellow picklers passionate about the sport and arrange games.
Your driveway – you can chalk or tape makeshift pickleball lines!

So chances are there are some decent options for places to play in your area. Apps like Place for Pickle can help find courts near your location.

Equipment Needed to Play

One advantage of pickleball is the relatively low cost to get started. Here is the essential equipment:

Paddle – $50-150 for a quality composite paddle. Choose your grip size.
Balls – Wiffle-style balls cost $10-20 for a multi-pack.
Court shoes – any comfortable athletic shoe with good traction.
Comfortable clothing – stretchy athletic wear allows free movement.

Optional extras include elbow braces, ankle supports, paddling gloves, ball hoppers, and gear bags – but not essential. High-end composite paddles give better control but you can start with basic wooden ones.

Overall the affordability makes pickleball easy to pick up. After getting a paddle you can immediately start playing at local courts for very little investment.

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The History and Origin of Pickleball

Pickleball has an origins story almost as quirky as its name. The sport was invented in 1965 by three dads near Seattle, Washington – Joel Pritchard, Bill Bell, and Barney McCallum.

They designed the game to provide light activity the whole family could play together, on their property’s badminton court during the summer.

The first games used ping pong paddles and a perforated plastic ball – supposedly Mr. Pritchard’s wife calling it “pickleball” after their dog Pickles who loved chasing the ball.

Pickleball gained popularity in the Pacific Northwest over the following decades, before seeing exponential growth nationally throughout the 2000s. Much of this growth came from retiring baby boomers looking for ways to stay active.

By 2017 pickleball had reached 2.8 million players in the US. Today it is one of the nation’s fastest growing sports, with courts and tournaments popping up everywhere.

While invented in the USA, pickleball now has enthusiasts worldwide. The USA Pickleball Association is continually promoting growth through clubs, ambassadors, and tournaments.

Thanks to its fun, social nature that allows for competition while remaining accessible to all ages, pickleball seems poised to become a new global phenomenon in the decades to come.

The Current Popularity and Growth of Pickleball

Pickleball has absolutely exploded in popularity over the last decade. Here are some statistics that demonstrate the incredible growth:

38% average yearly increase in players from 2010 to 2020
4.2 million pickleball players in the USA as of 2020
12.8% of households with a pickleball player in 2021
9,000+ indoor and outdoor courts in the USA in 2021
1,500+ locations added newly striped pickleball lines from 2019 to 2020

Driving this growth is pickleball’s appeal as a fun way for aging baby boomers to stay active that is easier on the joints than tennis. Communities and gyms are rushing to meet demand by building dedicated pickleball courts and facilities.

Celebrity players like Bill Gates, Kim Kardashian, and Larry David have also boosted pickleball’s visibility and popularity. It’s seen as the trendy new hobby sweeping retirement communities.

Tournament participation is rapidly expanding. Even national TV coverage of pro tournaments by CBS Sports now brings pickleball into mainstream sports media.

While the recent growth has been most pronounced in North America, pickleball is catching on worldwide in countries like India, Spain, France, New Zealand, and Thailand.

Thanks to this momentum, some projections estimate pickleball will soon be the third most popular sport for recreational play in the US after golf and tennis.

The future is undoubtedly bright for this quirky little sport with the funny name!

Predictions for the Future of Pickleball

What does the future hold for the sport of pickleball? Here are some likely predictions:

Continued rapid growth in participation, especially by older adults over 55.
More dedicated pickleball courts and facilities as cities invest in infrastructure.
Larger pro tournaments with expanding broadcast deals and more prize money to attract elite talent.
Higher-tech paddles, balls, shoes, and gear incorporating latest innovations.
Growth in minority and inner city participation through community development programs.
More competition between young athletes as popularity expands beyond just retirees.
Creation of pickleball varsity college athletic programs and increased youth participation.
Greater global expansion through ambassador initiatives and partner programs abroad.
Possible inclusion in Olympic Games towards end of the decade as it emerges onto world stage.
Partnerships with major sports brands like Adidas, Nike, Wilson to meet demand for equipment.
Continued innovation of rules, gear, technology to enhance professional competitive play.

Pickleball has all the ingredients – accessibility, affordability, fun factor – to become a mainstream recreational activity and serious competitive sport at all levels. The 2020s will likely cement its place as a fixture of the global sporting landscape.

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Conclusion: Pickleball Provides a Fun, Social Workout

In summary, pickleball absolutely can provide a solid workout with meaningful health benefits for players, especially middle-aged and older adults.

The aerobic activity, muscle engagement, balance work, and coordination practice deliver well-rounded physical exercise. Plus the social nature and accessibility for all ages makes it easy to sustain long-term.

However, competitive athletes and those already in excellent shape may need to supplement with more vigorous training like CrossFit, weightlifting, interval runs if pickleball alone is not enough of a workout.

Overall, pickleball is perfect for aging adults starting to slow down or anyone needing a new hobby to integrate more physical activity into their routine. It offers a fun way to get moving while building a community of new friends who share a quirky passion.

So get off the couch and give pickleball a try for refreshing workout that doesn’t even feel like exercise! Just don’t take it too seriously, or you might find yourself chasing that little yellow ball just like Pickles did those many years ago.

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