Is Pickleball a good workout? Amazing Health Benefits 

Pickleball has exploded in popularity over the last few years, becoming one of the fastest-growing sports in America. But is pickleball a good workout? Can pickleball provide health benefits and help You get fit? 

Smash Fitness Goals With Pickleball Good Exercise: The Health Benefits of Pickleball

In this comprehensive guide, we’ll dive into everything you need to know about the exercise and health benefits of playing pickleball, and help you decide if it’s a good addition to your exercise routine. 

What is pickleball? A Quick Intro To This Fun Sport

For those unfamiliar, pickleball is a racket sport that combines elements of tennis, badminton, and table tennis. It’s played on a badminton-size court with a slightly modified tennis net, using solid paddles and a plastic ball with holes (similar to a wiffle ball). 

The game is usually played as doubles, with two players on each side of the net. The small court size allows for quick rallies and frequent volleying near the net. Players score points when the opposing team fails to return the ball or commits a fault.

Pickleball can be played in singles or doubles. The doubles version, which is most common, tends to involve more moderate-intensity exercise as players alternate hitting the ball. 

So:

• Played on a small badminton-sized court 
• Uses solid paddles and plastic perforated ball
• Usually played in doubles format
• A fun, social game that combines elements of tennis, badminton and ping-pong

Now let’s look at why so many people are flocking to this addictive paddle sport.

Why is pickleball growing so fast?

In 2022, the USA Pickleball Association reported there were approximately 5 million pickleball players in the U.S. Just two years ago, there were only 3.5 million. 

The sport is growing exponentially throughout North America, with thousands of new pickleball courts being built. 

Here are some of the main reasons why this racket sport is booming:

It’s fun and easy to learn. Many people find pickleball more enjoyable and less technically demanding than tennis. The smaller court and paddle make it easier to play longer rallies and keep the ball in play.

It provides a good workout. As we’ll explore later, studies show pickleball can provide a moderate level of cardiovascular exercise and burn over 200 calories per hour.

It’s social. Pickleball is often played in doubles format, which gives it a fun, social atmosphere. Many new players are drawn to the community aspect.

Accessible for all ages. Pickleball is popular among older adults but is also played by people of all ages. The smaller court makes it more manageable than tennis.

In summary, pickleball is exploding for a few main reasons: it’s fun, social, easy to learn, and provides a decent workout for players of all ages. Now let’s look at the exercise and health benefits.

Exercise and Health Benefits of Playing Pickleball

So what kind of workout can you get playing pickleball? Here are some of the key exercise and health benefits of regular play:

Provides A Moderate Cardio Workout

Studies show pickleball can provide a moderate cardiovascular workout – burning over 200 calories per hour. While not as strenuous as tennis, the game still elevates the heart rate for an extended period.

One study by the [Cooper Institute] tracked 49 recreational pickleball players ages 18–71 using fitness trackers. They found:

Players burned an average of 222 calories per hour
Heart rates averaged 62% of max during play in the cardio zone
The game reached a “vigorous” level of activity for younger players

So while less intense than tennis, regular pickleball play can definitely improve cardio fitness and endurance. Particularly among older adults, it provides a moderate workout that gets the heart pumping.

Enhances Hand-Eye Coordination: Health Benefits of pickleball

The frequent volleys and rapid exchanges in pickleball require quick reflexes and hand-eye coordination. This makes pickleball an excellent sport for developing balance and reaction time.

Some studies even show pickleball can help reduce falls among seniors by improving their control, agility and balance during physical activity.

Provides Good Workout: Pickleball is good for weight loss

The continuous nature of pickleball provides light to moderate “aerobic” exercise. This improves lung capacity and endurance by elevating breathing and heart rate.

For older adults who find high-intensity workouts challenging, pickleball offers an easier aerobic activity to improve cardiovascular fitness.

Burns Calories and Aids Weight Loss

Depending on the intensity of play, studies show an hour of pickleball can burn around 200–250 calories. While less than tennis, this can still help you burn extra calories and lose weight.

Pickleball is an enjoyable way to sneak more activity and fat-burning exercise – without feeling like a hardcore workout.

 Improves Mobility and Flexibility 

The dynamic motions required in pickleball side stepping, reaching for shots, moving forward and back help improve mobility, flexibility, and range of motion. This makes it a great sport for seniors focused on mobility.

Strengthens Core Muscles 

To be effective at pickleball, players need good balance, stability and rotational power from the core. The constant motion and changing direction work the abdominal and back muscles. Strong core muscles also improve control and accuracy.

So in summary, regular pickleball play provides some great exercise benefits:

• Moderate cardio workout that elevates heart rate
• Improves aerobic fitness and endurance 
• Burns calories to help lose weight
• Enhances hand-eye coordination 
• Strengthens core muscles
• Increases mobility and flexibility

For older adults, it’s an easier way to get a moderate cardiovascular workout. But it also helps improve balance, coordination, strength, and agility.

Next, let’s compare the intensity and calories burned to other sports.

Pickleball vs. tennis: How Does the Exercise Compare?

A common question amongst tennis players is how pickleball stacks up in terms of exercise benefits.

In general, studies show tennis provides a more intense workout than pickleball. Here’s a quick comparison:

Calories burned per hour: Approximately 400–500 in tennis vs. 200–250 in pickleball

Average heart rate: Over 70% max in tennis vs. around 60% max in pickleball

Peak heart rate: Typically 80-90% max heart rate in tennis vs. 70-80% max in pickleball

So while a competitive tennis match is typically a vigorous workout, recreational pickleball tends to provide light to moderate exercise. The smaller court and slower ball speed reduce the overall intensity.

However, as players advance and rallies intensify, the calorie burn and exertion during pickleball can approach levels similar to recreational tennis.

Some studies show competitive pickleball can burn over 400 calories per hour and reach the same peak heart rates as tennis. So at higher levels, pickleball can certainly rival tennis in terms of exercise intensity.

In general, singles tennis and competitive doubles tend to provide a strenuous cardiovascular workout. Pickleball offers a lighter cardio workout – but still enough to elevate the heart rate and burn substantial calories, especially for older players.

The Risk of Injury Playing Pickleball 

Unfortunately, with any physical sport there is some risk of injury. Some common pickleball injuries include:

Achilles tendonitis – irritation and inflammation of the Achilles tendon. Usually from overuse and quick stopping/starting.

Rotator cuff strains – repetitive overhead motions can lead to shoulder overuse.

Hamstring/calf muscle strains – quick acceleration when running for shots puts stress on leg muscles.

Ankle sprains – due to frequent lunging and side-to-side motions.

Tennis elbow/golfers elbow – overuse of the elbow joint and forearm muscles. 

Knee pain – excessive lunging and side-to-side movements can aggravate knee problems.

To help prevent injury, it’s important to use proper footwear, warm-up/stretch, stay hydrated, and listen to warning signs from your body. Progress slowly if you are new to the sport.

Rest days are also key – pickleball is an overuse sport, so muscles need time to recover between sessions. Paying attention to technique and posture can also reduce strain on the joints.

Overall though, studies show pickleball has a relatively low rate of injury compared to more intense court sports. The most common issues involve muscle overuse and can be prevented with smart training habits.

Pickleball for Weight Loss: Pickleball good exercise

Can regular pickleball play help you lose weight? Let’s look at some key points:

• An hour of doubles pickleball burns 200-250 calories on average. Faster play and singles can burn over 300 calories.
• While less than tennis, this is a decent calorie burn, especially for older players or beginners.
• Pickleball is fun and social, so it’s easier to play frequently and incorporate into your routine.
• Building muscle and cardio endurance through pickleball increases calories burned 24/7.
• The lighter intensity allows sustained play for weight loss, versus high-intensity training.

The more you play each week, the more calories you can burn. As little as 2-3 hours per week (4-6 games) can burn 500+ calories.

For most people, pickleball alone won’t produce dramatic weight loss. But combined with a healthy diet, it can create the calorie deficit needed to lose weight sustainably. The key is staying motivated by choosing exercise you enjoy – and pickleball checks that box for many people.

Getting Started With Pickleball – Quick Tips

Here are some quick tips if you’re looking to start playing pickleball:

• Find local pickleball courts through your city parks department or local community centres. Many tennis facilities now have dedicated pickleball courts too.
• Check sites like [Meetup](https://www.meetup.com/topics/pickleball/) and [Pickleball Connect](https://www.pickleballconnect.com/) to find local groups and events nearby. This makes it easy to meet players.
• Join local USA Pickleball Association chapter to connect with fellow players. Most cities have an organization.
• Consider taking a few lessons from a coach to learn proper technique early. This improves progression and reduces injury risk.
• Start slow by playing just 10-15 minutes to focus on keeping rallies going and avoiding fatigue. Build up endurance over time.
•  Bring a couple friends for your first games – it’s more fun and less intimidating as a group!

The great news about pickleball is that it’s an easy sport to learn. After just a few games you’ll have the basics down and be able to rally back and forth. 

Focus first on keeping the ball in play. As you get comfortable, you can progress to more intense play and advanced techniques like dinking, volleying, overheads and spin shots.

And remember – the social and fun aspect is a huge part of why pickleball is so popular. So don’t be shy about meeting fellow beginners to learn and improve together.

Wrapping Up – The Verdict on Pickleball as Exercise

So what’s the final verdict – is pickleball a good workout and worth adding to your exercise routine?

Based on the research, regular pickleball play can provide the following excellent health benefits:

• A moderate cardio workout that elevates the heart rate – especially for older adults
• An aerobic activity that enhances lung capacity and endurance
• Burns 200-250+ calories per hour – aiding weight loss and maintenance
• Improves balance, flexibility, agility and core strength 
• Works on hand-eye coordination, movement and reflexes
• Easy to sustain long rallies and avoid injury compared to tennis
• Fun, social atmosphere that makes exercise enjoyable

In summary, pickleball absolutely provides a solid, moderate workout – particularly for older players. While less intense than tennis, the lighter exercise intensity allows longer playing time for maximizing calorie burn.

The great thing about pickleball is that it doesn’t feel overly vigorous. you can play for an hour or more while still elevating the heart rate and working up a sweat.

So if you are looking for a fun way to sneak more exercise into your life, pickleball is a fantastic option. The social nature and ease of learning also makes it highly accessible.

Just 2-3 hours per week can provide great cardiovascular benefits while burning extra calories. It’s an enjoyable activity you can do for decades while improving fitness, coordination and mobility. Definitely consider adding pickleball to your exercise routine for better health!

 In Summary: Pickleball Good for Seniors 

• Pickleball combines elements of tennis, badminton and ping-pong and is played on a small court with paddles
• It’s one of the fastest growing sports due to being fun, social, easy to learn, and good exercise
• Studies show it provides a moderate cardio workout, burning around 200 calories per hour
• Pickleball works the heart, lungs and aerobic endurance, but is lower intensity than tennis
• It also enhances coordination, flexibility, balance and core strength
• Common injuries involve muscle strains and tendonitis from overuse
• Regular play can aid weight loss by creating a moderate calorie deficit  
• Pickleball is highly accessible thanks to its fun atmosphere and ease of learning basic skills
• For older adults especially, it’s a great way to stay active and get cardiovascular benefits

So in conclusion, pickleball offers a solid moderate intensity workout, with great social and accessibility benefits. It’s an enjoyable new activity for players of all ages to stay fit!

Conclusion: Pickleball a good workout

In summary, pickleball is an excellent moderate intensity workout, especially for older adults looking for an accessible aerobic activity. While less strenuous than tennis, it still provides great cardiovascular benefits and burns 200+ calories per hour.

Playing just 2-3 times weekly can enhance heart health, endurance, coordination, balance, strength and flexibility. The social atmosphere also makes exercise fun. Pickleball is a great way for players of any age to sneak more enjoyable activity into their routine and improve fitness. Just avoid overdoing it and allow rest days for proper recovery.

What do yo think? Have you picked up pickleball and noticed benefits? Share your thoughts in the comments!

Frequently Asked Questions

Here are some common questions about pickleball as exercise:

Is pickleball a good workout for seniors? 

Yes, studies show pickleball provides a moderate cardiovascular workout for older adults. The light to medium intensity allows seniors to sustain longer rallies and avoid injury versus higher impact sports. It helps improve balance, mobility and coordination too.

How many calories does pickleball burn compared to tennis?

Tennis generally burns about twice as many calories – approximately 400-500 calories per hour vs. 200-250 in pickleball. However competitive pickleball can approach tennis in calories burned.

 Is singles or doubles pickleball better exercise?

Singles pickleball will provide a more vigorous workout as players cover the whole court. Doubles enables longer playing time but is moderate intensity since players alternate hits. Both are great exercise.

At what age is pickleball recommended?

Pickleball can be played at almost any age. Kids as young as 6 can learn pickleball fundamentals. The paddle size and court size make it accessible for elementary aged children. It also provides great exercise for seniors into their 70’s, 80’s and beyond.

Is pickleball good exercise for weight loss? 

While pickleball alone may not create dramatic weight loss, it can support weight management by burning 200-300 calories per hour. Combined with a healthy diet, it provides a great cardio and aerobic workout to maintain a calorie deficit.

 How much exercise do you get playing pickleball for 1 hour?

Typically 1 hour of recreational doubles pickleball will provide around 30 minutes of moderate intensity cardio exercise. Heart rates average 60-70% of max, with intermittent peaks nearing the vigorous zone. This meets 25-50% of adult exercise guidelines.

What muscle groups does pickleball target?

Pickleball works the leg and core muscles from dynamic movements. It also utilizes the shoulder and arm muscles from swinging the paddle, and can improve grip strength. All-around it provides a good workout for improving balance, coordination, flexibility and reflexes.

Should I play pickleball every day?

It’s generally best to avoid playing pickleball daily since it’s an overuse sport. Take at least 1-2 rest days per week to allow muscle recovery and prevent injury. Listen to any warning signs like joint pain or sore muscles. Supplement with lower impact activities like stretching on off days.

Why is pickleball good exercise?

Pickleball provides a moderate cardio and aerobic workout, improving heart health and endurance. It also enhances coordination, balance and agility, while working various muscle groups. The social aspect and fun gameplay make exercise enjoyable. It’s lower impact than tennis while still elevating the heart rate.

 How hard should I play pickleball for a good workout?

To maximize exercise benefits, sustain a moderate intensity for much of the game – reaching about 60-80% of maximum heart rate. Periodic bursts of faster play and running for shots will spike intensity. Don’t exhaust yourself, but keep moving and try to avoid long periods of inactivity during a game.