April is National Pickleball Month, and it gives us a good incentive to encourage participation in this heart-healthy sport.
Borrowing elements of tennis, badminton and ping-pong, pickleball is one of the most popular new sport trends to sweep the nation. In 2022, the Sports & Fitness Industry Association (SFIA) reported that pickleball is America’s fastest-growing sport for the second year in a row.
Pickleball was founded in 1965 by three Seattle-area dads who needed a new summertime activity to enjoy. Since then, the popularity of the sport has exploded. Experts estimate there are now more than 4.8 million pickleball players in the United States and the average player age is 38. Meanwhile, this hybrid sport is also especially popular with folks who are age 55 and up. In fact, according to the SFIA, 60 percent of core pickleball participants (those who play eight times or more per year) are age 55-plus.
What is Pickleball?
By incorporating simple rules and using a badminton-sized court (smaller than a tennis court), pickleball is easy to learn, requires less running than tennis and, therefore, offers a more accessible workout for all ages and skill levels. However, it is still a great source of exercise and creates the opportunity for fun and socialization with friends and neighbors. It can even develop into something that is more fast-paced and competitive, depending on each player’s preference.
The pickleball net is a modified tennis net, and the sport is played with a paddle, which is smaller than a tennis racquet, and a plastic ball with perforated holes, similar to a wiffle ball. It can be played indoors or outdoors by singles or doubles – doubles being the more popular method. Pickleball can even be played in your driveway.
Games are about one hour long, and the sport is often appreciated for being low-impact on knees and joints, and causing less muscle strain. This comes from the smaller court, reduced amount of running and underhand serve method that is always used.
The Cardiovascular Benefits of Pickleball
While the sport may seem pretty simple, pickleball provides a great form of moderate intensity exercise. And, we know that any activity that gets your heart pumping can help combat, control or lessen your risk of developing heart disease by:
- Decreasing blood pressure
- Regulating healthy cholesterol levels
- Supporting blood sugar regulation
- Reducing your chances for developing hypertension
Moderate exercise can also reduce your chances for heart attack and stroke. Additionally, because pickleball is considered an easier sport to learn – with less intimidating requirements and a foundation that is rooted in fun and socialization – people of all ages are more likely to try it out and get hooked. Any physical activity that becomes a consistent life habit is more likely to lead to physical benefits, especially those that improve cardiovascular health.
“Playing pickleball is a fun way to get moderate-intensity aerobic activity, and it’s great for all ages and levels of athleticism,” explains Frances Wood, MD, FACC, WakeMed Heart & Vascular. “I thoroughly enjoy the game myself as it’s a good way to meet people and stay active. I highly recommend this type of low-impact sport that is interactive, easy to learn, and has a positive impact on cardiovascular health.”
Study Shows Pickleball’s Healthy Heart Connection
The case for pickleball contributing to a decreased risk for heart disease was investigated by the International Journal of Research in Exercise Physiology during a 2018 study. It followed 15 middle-age and older adults who played one hour of pickleball, three days per week for six weeks. At the conclusion of the study, the participants showed improved blood pressure, cholesterol and cardiorespiratory fitness levels. The cardiorespiratory fitness level is the level at which the heart, lungs and muscles collaborate during exercise for an extended amount of time, and it actually shows how physically fit and healthy a person is.
The study findings support the claim that pickleball is a great alternative to traditional exercise for middle-age and older adults due to its moderate intensity and positive modification of risk factors for cardiovascular disease.
Pickleball’s Other Health Benefits
In addition to cardiovascular health, pickleball can have a positive impact in numerous other areas of your physical health, all of which can help improve quality of life and longevity.
- Improved hand-eye coordination
- Improved agility
- Improved muscular endurance
- Strengthening of forearms, biceps, triceps, hamstrings and quads
- Decreased risk of depression
- Creation of more opportunities for socialization, leading to reduced feelings of loneliness
- Improved immunity to illness and disease
- Better sleep at night
Pick Up a Paddle & Find a Court Near You
Pickleball may be the new best answer for making your exercise routine more fun and accessible, while creating life-long physical benefits. The sport is almost guaranteed to be available in your community or somewhere close by.
Local Parks & Recreation Departments
YMCA of the Triangle
Or, visit the USA Pickleball “Places 2 Play” page online to learn more. Additionally, visit usapickleball.org for basic tips and strategies on how to play.
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