Pickleball is like tennis but uses a different court, paddle, ball, and set of rules.

The game requires quick movements and fast decision-making, keeping you active and engaged.

1. Improves Heart Health

Current physical activity guidelines recommend at least 150 minutes of moderate-intensity exercise per week, which means working at around 50% of your maximum effort. Pickleball is an excellent way to meet these guidelines. A study of mature over 50 showed that more than 70% of their playing time was spent in the moderate to vigorous heart rate zone.

2. Enhances Muscle and Bones Strength

Sports like pickleball place stress on your muscles and bones, prompting your body to strengthen them in response. Regular play helps to:

1. Increase muscle strength

2. Prevent osteoporosis, a condition that weakens bones and raises the risk of fractures

3. Improves Balance and Coordination

Balance is an important aspect of physical fitness, and good balance helps prevent falls—a serious risk for older. Exercise is one of the best ways to improve balance. In pickleball, you’re required to:

1. Move forward, backward, and side-to-side

2. Navigate the “kitchen” (the no-volley zone)

3. Place shots strategically

4. React quickly to incoming balls

These movements enhance the coordination between your body, brain, and eyes. With time, you’ll notice improved balance and better coordination.

4. Boosts Brain Health

Regular exercise doesn’t just improve your body—it also supports brain health. The cognitive benefits of consistent physical activity include:

1. Better sleep

2. Improved cognition (memory, thinking, and processing)

3. Reduced risk of depression and anxiety

The social element of pickleball is also key. The interaction between players enhances overall quality of life. In fact, research shows pickleball players report greater happiness, life satisfaction, and well-being.

5. Lengthens Lifespan

Exercise has been shown to increase life expectancy. A study of people aged 40 to 85 found that even small increases in physical activity can reduce annual mortality rates. Just 10 extra minutes of daily exercise could prevent 110,000 deaths each year. Other studies indicate that regular exercise, such as playing pickleball, is linked to longer life expectancy.

In fact, tennis players enjoy nearly 10 more years of life compared to those who don’t engage in regular physical activity. Social sports, in particular, show the most significant impact on longevity.

6. Pickleball Injuries

As pickleball grows in popularity, so do injuries. The increase in injuries isn’t because pickleball is more dangerous, but because more people are playing. The most common injuries include:

1. Overuse injuries like tendonitis and joint inflammation

2. Sprains (ligament injuries)

3. Strains (muscle injuries)

Because pickleball involves quick movements, lunges, and arm swings, injuries often affect the:

1. Ankles

2. Back

3. Elbows

4. Knees

5. Shoulders

7. How to Prevent Pickleball Injuries

You can reduce the risk of injury by taking a few precautions:

Don’t overdo it: While it’s tempting to play every day, your body needs rest. If you experience soreness, use ice and take a break until the pain subsides. Stretching on rest days can aid in recovery and boost flexibility.

Care for your body: Eat a healthy diet, drink enough water, and get adequate sleep to support optimal performance and recovery. A well-rested body is less prone to fatigue, which can increase injury risk.

Warm up and cool down: Start with a 3- to 5-minute warm-up to get your blood flowing. After playing, cool down gradually and stretch your major muscle groups to prevent injuries.

Wear the right shoes: Court shoes are ideal for pickleball, as they offer the support needed for quick lateral movements. Avoid running shoes, which are better suited for forward motion but lack stability for complex movements on the court.