Understand the fitness benefits of playing

Pickleball provides a moderate-to-vigorous whole-body workout. Research shows average heart rates around 111 bpm during play (roughly 70% of age-predicted maximum), qualifying it as meaningful cardiovascular exercise.

Documented Benefits

• Calories: 250–500 calories per 30-minute game depending on intensity. A study of middle-aged and older adults measured 355 calories per hour
• Cardiovascular: A 6-week study showed approximately 12% improvement in cardiorespiratory fitness. Each 10% improvement equates to 15% reduced cardiovascular disease mortality risk
• Balance and coordination: Regular play improves the vestibular system, helping prevent falls in older adults
• Mental health: A 2018 study of 153 tournament players found pickleball play is significantly associated with lower depression levels

Tips

• Pickleball burns 36% more calories than walking at the same duration
• The social component is a major health benefit — regular social interaction reduces isolation and stress
• A 2021 study found pickleball boosted cognitive function, muscle function, and reduced perceived pain in adults aged 50–75