Pickleball, once known to be a retirement sport, is now gaining a lot of popularity among fitness enthusiasts. A combination of tennis, badminton, and ping pong, this paddle game is becoming popular among all age groups for its entertaining, quick-paced action and unexpectedly good health benefits.
Regardless of whether you're trying to lose weight or get fit without putting too much strain on your body, pickleball is a comprehensive workout that's social and easy on the body. We consulted Dr Manoj A.G., Consultant Physician on Practo, Bengaluru, to learn why pickleball isn't just a fad – and how you can incorporate it into your fitness regime.
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Health Benefits Of Pickleball
Pickleball is not a pastime only; it is a full-body workout. It activates multiple muscles through rapid side-to-side motion, paddle strikes, and walking. "It has cardio, strength, and agility training in one game," added Dr Manoj. Since it is not like tennis with its compact playing court and the serve having to be made from an underhand stance, there's less risk of injury and hence it is accessible, even to newcomers or the aged.
The game also enhances coordination, reflexes, and balance, making it an excellent option for functional fitness. Its popularity lately is fuelled by its enjoyment, social nature, and ease of access. Indoor or outdoor, pickleball can be played in most environments, further contributing to its popularity.
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Can Pickleball Help With Weight Loss?
Yes, pickleball can burn between 300 and 500 calories per hour, depending on the intensity of play. Dr Manoj explained, “The sport’s stop-and-go movement pattern is similar to interval training, which helps boost metabolism.” Plus, the enjoyable and social atmosphere encourages consistent play, which is key for long-term weight management.
When paired with a nutritious diet, regular pickleball sessions can aid in fat loss and help tone the legs, core, arms, and shoulders. Its high repeat value and low intimidation factor make it easier for people to stay motivated and stick with their fitness goals.
Does Pickleball Improve Cardiovascular Fitness?
Pickleball naturally raises the heart rate due to a mix of aerobic rallies and anaerobic bursts—like quick dashes and sudden direction changes. “This type of movement improves cardiovascular endurance, supports heart and lung function, and enhances blood circulation,” said Dr Manoj.
Over time, regular play can lower resting heart rate and reduce the risk of heart disease and hypertension. For those looking for a cardio workout that doesn’t feel like a chore, pickleball offers a playful alternative.
Also Read: Climbing Stairs Or Walking: Which Burns More Calories and Why?
Is Pickleball Safe For People With Joint Problems?
In general, pickleball is considered a low-impact sport, especially when played on a cushioned surface. “The smaller court size and slower ball speed reduce stress on the knees, hips, and ankles,” Dr Manoj shared, adding that this makes it safer than high-impact sports like running or traditional tennis.
However, people with existing joint issues should take precautions, such as wearing proper footwear, warming up before play, and consulting a physiotherapist if needed. Supports or braces may also be helpful for added joint protection.
Conclusion
Pickleball isn’t just a trend; it’s a fitness-friendly sport that checks multiple boxes: cardiovascular health, muscle engagement, weight management, and joint safety. With its playful, social atmosphere and broad accessibility, it's no wonder more individuals are grabbing a paddle. Whether you're a beginner or seeking to mix up your routine, pickleball provides a clever and enjoyable means of remaining active.