What inspires you to head to the pickleball court?
Is it the camaraderie you feel with the other players you compete with and against? Is it the sense of accomplishment you feel when you win a match or execute the perfect dink? Or is it the feeling of peace you get when you step on the court, sunshine on your face, as the worries and stresses of everyday life melt away?
If you’re like us, all of those reasons keep you picking up that paddle day after day. Here’s one more to add to your list: Pickleball can have a big impact on your overall health.
When you’re breaking a sweat on the pickleball court, you’re doing your heart a big favor. Here’s why your time on the pickleball court is an investment in heart health.
How Much Exercise Does an Adult Need Each Week?
The U.S. Department of Health and Human Services recommends regular exercise for people of all ages, with specific guidelines based on your age. For adults, the organization recommends between 150 to 300 minutes per week of moderate activity or 75 minutes to 150 minutes of vigorous activity, according to its Physical Activity Guidelines for Americans.
A brisk evening walk or a Saturday morning spent mowing the lawn is considered moderate activity, along with things like biking or swimming. A neighborhood run, aerobic dance class, or lap swimming session at the pool is considered a vigorous activity.
Is Pickleball Considered Moderate or Vigorous Exercise?
Pickleball provides a mix of light, moderate, and vigorous exercise, according to an article published by the Washington Post. The article, published in 2022, detailed a study from researchers at the University of Manitoba. The group studied pickleball players and found that pickleball players spend approximately 40 percent of their time on the court in the moderate zone and 30 percent in the vigorous zone, making it a great way to meet health guidelines.
Why Exercise is Good for Your Heart
Heart disease kills more people worldwide than any other illness, according to the American Heart Association. Several risk factors increase someone’s chance of developing heart disease, including high blood pressure, high cholesterol, and obesity.
Regular exercise can make a huge difference. Meeting physical activity guidelines can help lower your blood pressure and cholesterol and, when paired with a healthy diet, reduce your chance of obesity.
The Heart Benefits of Playing Pickleball
Sure, pickleball isn’t quite as intense as, say, completing a triathlon or fast-paced bike ride. But it is a great workout that provides many health benefits, and researchers are constantly trying to learn more about the benefits. Thanks to fitness trackers like the Apple Watch, studying the impact of pickleball is easier than ever.
In 2023, Apple shared The Apple Heart and Movement Study, in which researchers used Apple Watch data to learn more about how playing pickleball improves heart health.
Let’s take a closer look at a few of the things they learned.
Pickleball Improves Overall Cardiac Fitness
Your cardiac fitness is a measurement of your heart health. It measures how your cardiovascular system transports and uses oxygen during a workout.
Moderate activities like pickleball can help improve various aspects of your cardiac fitness, like VO2 max and insulin resistance.
Pickleball Helps With Endurance
The Apple study was particularly interested in comparing the exercise benefits of pickleball to the benefits of tennis since both activities share some similarities. Though tennis matches are slightly more intense than pickleball, pickleball matches are longer.
Pickleball sessions often lasted at least 90 minutes, meaning players needed to play just twice a week to meet exercise guidelines.
Pickleball Reduces Stress
Chronic stress can cause an increase in blood pressure and lead to heart disease, according to the American Heart Association. Exercise can help, the Apple study found.
Participants could opt into a mental health survey. The survey used a tool called the Patient Health Questionnaire-2 to screen participants for depression.
The survey found that pickleball players had a lower distribution of PHQ-2 scores, even lower than tennis players. This benefit could be due to the social aspect of pickleball, as well as increased endorphin production.
Consider This Your Permission Slip to Hit the Pickleball Court
Time spent on the pickleball court is never wasted. In fact, it could be adding more years to your life! Every minute you spend on the court is an investment in your health, so grab your pickleball bag, call your closest pal, and hit the courts. Your heart will thank you!
