Can pickleball help with physical exercise?

Pickleball: Healthy and Fun at the Same Time

Pickleball's popularity has skyrocketed in recent years, especially among older athletes. Its appeal lies not only in its low barrier to entry, but also in the great workout it offers. In this article, we'll explore why Pickleball is an excellent workout option, compare it to other sports, and share some tips for preventing sports injuries.

Why Pickleball is a Good Workout Option

Exercise is defined as “any activity that requires physical effort to maintain or improve health and fitness.” Regardless of your fitness level, playing Pickleball is a great way to increase your workout.

How many calories do you burn playing Pickleball?

While data from different sources varies slightly and individual factors need to be taken into account, the PPA Circuit states:

“A person weighing 150 pounds can burn an estimated 250-350 calories while playing a recreational or leisure game. In a moderate-intensity match with more movement, faster pace and longer rounds, the same person will burn approximately 350-450 calories in an hour.”

Today, most smartwatches can track your exertion, and many offer Pickleball workouts that can be activated during a race. Of course, calories are just one way to measure the health benefits of Pickleball.

Weight Loss Through Pickleball

Many stories of people who have lost weight by playing Pickleball are widely circulated. I can attest to this transformation from my own personal experience. I lost 130 pounds through Pickleball as my primary workout. Not only can I now easily chase a high ball, but I can also walk through the zoo with an infant in my arms without having to take a break every 20 minutes.Pickleball is a great way to stay active and lose weight, which is a huge win in itself.

More Benefits of Playing Pickleball for the Long Term

Pickleball stands out as a sport because it offers unique cardiovascular, muscular, and psychological benefits that may outweigh traditional exercise.

Cardiovascular Health

According to the Cleveland Clinic, playing Pickleball can increase your heart rate and provide an excellent cardiovascular workout. A study of adults over the age of 50 found that more than 70 percent of the time the game was played they were in the moderate to high intensity heart rate zone. This zone is ideal for those who want to exercise but not overdo it. It improves cardiorespiratory fitness and weight management.

Improved Muscle Strength

While you can't win a bodybuilding competition by playing Pickleball alone, it can help increase or maintain muscle strength by forcing you to use your forearms, biceps, triceps, back, hamstrings, and quads. The swinging motion helps build upper body strength, while the quick footwork builds lower body and core muscles.

Increased Flexibility

Movements in Pickleball such as lunges, stretches, and quick changes of direction help improve flexibility and balance. This is especially beneficial for older players looking to maintain range of motion.

Mental Health and Social Benefits

There are not only physical benefits to playing Pickleball, but there are also mental benefits.

Stress Reduction

Like many physical activities, Pickleball helps reduce stress. The social interaction and sheer fun of the game produces endorphins, a natural mood enhancer.

Cognitive Enhancement

Pickleball is not just a physical game, it's also a brain game. Players need to strategize, anticipate their opponents' moves and make quick decisions, all of which contribute to cognitive health. According to a Harvard doctor, Pickleball and tennis can “boost your overall cognitive level,” help improve “memory and recall,” and “slow down the rate of cognitive impairment. “.

Social Interaction

Another oft-overlooked benefit of Pickleball is its social aspect.CNBC interviewed three Pickleball players over the age of 70, and each mentioned the friends they've made through Pickleball. “I've made more friends and good company through Pickleball in the last six or seven years than I've ever made in my life.” - Ryo Shinagawa. modern medicine may eventually see Pickleball as a way to treat mental health problems like depression and stress.

Is Pickleball as beneficial as other sports?

Critics may say that Pickleball's lower intensity means it's not as beneficial as other sports. However, an Apple study showed that people tend to play Pickleball for longer periods of time - 90 minutes compared to 81 minutes for tennis - meaning that even though tennis provides a higher peak heart rate, Pickleball can maintain a beneficial cardiovascular zone for a longer period of time. Additionally, as we age, we naturally can't play certain sports as much as we used to, and one of the advantages of Pickleball is that many of us can still participate even if we lose some mobility. So while playing four quarters of soccer or running a half marathon may burn more calories, not everyone is able to do these things-especially not throughout their lives. For many people, playing Pickleball is more fun than running on a treadmill at the gym and burns more calories than playing 18 holes of golf. Any activity that gets you off the couch and more active is the perfect activity.

How to Prevent Injuries During a Pickleball Workout

Of course, with any workout there is a risk of injury or wear and tear on the body. Over the past year or two, many news reports have mentioned a spike in Pickleball injuries. Whether you're starting a new fitness program at the gym or heading to the playing field to play Pickleball, you should always do what's right for you and your body, and be careful not to go beyond your capabilities.

Warm up and cool down properly

Warming up before a game and cooling down after a game is critical to preventing injury and maximizing performance. To fully warm up, spend at least 10 minutes on light cardio and dynamic stretching. After the race, focus on static stretching to aid in muscle recovery. Even consider investing in a massager to help you recover faster.

Improve Technique to Reduce Injury Risk

Improving your technique will not only improve your Pickleball, but it will also help prevent injuries. Practice proper footwork, grip, and swing technique to ensure that you're not putting extra stress on different parts of your body or causing problems that can be easily prevented. Taking lessons can help you improve in all areas and keep you on the court longer.

If injured, take a day or two off

If in doubt, rest. If certain parts of your body hurt or you experience unexpected pain, take a day or two off to recover. This can be frustrating, especially if you're used to playing multiple times a week, but if you injure yourself further, you could miss weeks or even months of play.

Combine Pickleball with Other Forms of Exercise

No matter what sport you play, there are always ways to round out your fitness by combining it with other forms of exercise. For example, you can add a strength training program to build muscle, or improve flexibility through yoga. Improvements in these areas will also help you improve your Pickleball and may help you prevent injuries.

Get out and enjoy the Pickleball game

For many, Pickleball is more than just a game; it is a powerful tool for maintaining and improving physical and mental health. Whether you're a seasoned athlete or new to fitness, Pickleball offers a fun, engaging way to stay active. With its multiple health benefits, community spirit, and potential for lifelong enjoyment, it's no wonder Pickleball's popularity continues to grow.

FineAny Pickleball: Enjoy the Fun of Hitting! Play Your Best!

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