Pickleball Cardiovascular Health Benefits: Pickleball is quickly becoming one of the most popular sports worldwide. It combines elements of tennis, badminton, and table tennis into one exciting game. Certified personal pickleball trainer Simran Kaur says this fast-growing sport is not just fun, but also good for heart health. She explains that pickleball can improve stamina, build strength, and serve as a great alternative to traditional cardio workouts.
A New Kind of Cardio for Everyone
It is gaining attention as a less intense, more enjoyable cardio option. Simran Kaur, a certified health coach with the American Council on Exercise and the International Sports Sciences Association, says the sport helps people stay active without feeling drained.
“Traditionally, people hate doing cardio, as it ends up making them feel exhausted. So introducing them to something new that’s not very intense, like pickleball, which can be played among their social circle and you don’t need special training to play it,” said Simran Kaur.
She added, “As a fitness coach, I think anything that makes people move, pain-free, and makes them enjoy doing it rather than taking it as a punishment (which I know a lot of people feel like), is a great cardio option. Whereas high-intensity training routines can’t be done by many people. On the other hand, pickleball can be played by anyone, providing a good source of movement each day. So the fact that it’s joint-friendly, not very intense and needs no prior professional training to learn makes it a good and effective choice as a cardio.”
How Pickleball Helps the Heart
Pickleball can improve the body’s oxygen use and help blood flow better. This supports a healthier heart and stronger circulation. As pickleball players move more during a game, their heart rate increases, offering solid cardiovascular benefits.
Simran Kaur shared, “Any movement which you do consistently over time will end up giving you more stamina and endurance. I have clients who have noticed the changes in their endurance and stamina within the first 10–12 days of playing pickleball regularly. Now they enjoy 30 minutes in the court, as earlier even climbing to the 2nd floor used to make them breathless.”
She encourages people to start playing right away: “You are going to love it, as it will end up releasing happy hormones in the body.”
Full-Body Movement and Muscle Use
Pickleball helps the entire body stay active. It tones major muscles and improves coordination. Legs, arms, and core all play key roles during a game.
“While playing pickleball, you need your legs working, your quads, hamstrings, glutes, every muscle is involved, then of course, your core for that stability and arms and shoulders for all those smashes! And interestingly, it’s not just physical muscles that get involved. It helps in improving our mind-muscle connection, too. People end up with better coordination, better focus and better reflexes. It helps make people more agile, resulting in stronger bones,” said Kaur.
Safe for All Ages and Fitness Levels
According to Simran Kaur, pickleball is ideal for people of all ages, including those with joint pain or limited movement.
“Absolutely, that’s the beauty of this game. There is no eligibility criterion. It’s open and safe for people who are dealing with joint pain or are older but want to do something that keeps their body active and is not boring,” explained Kaur.
Small courts and lightweight paddles make the game less tiring. Players don’t have to run fast or jump hard, which helps reduce the risk of injury.
Starting Your Pickleball Routine
It’s important not to overdo it at the start. Beginners should ease into the game and build up gradually.
“To start with, you don’t have to be very rigid with the routine, start with two sessions a week,” advised Kaur.
She also reminds players to warm up and cool down to avoid soreness and injuries.
Balance Cardio with Strength Training
While pickleball is great for the heart, Kaur stresses that strength training should not be skipped.
“Strength training sessions are a must, no matter which form of cardio you do,” she said.
As stamina improves, players can add more pickleball sessions to their weekly schedule. But they should listen to their bodies and progress at their own pace.
Kaur concluded with a reminder that enjoying your workouts is key: “Do things that you enjoy, because it’s the only way to stay consistent and get sustainable results!”
News in Brief: Pickleball Cardiovascular Health Benefits
Simran Kaur, a certified trainer, says pickleball is a great heart-healthy sport for all ages. It improves stamina, boosts circulation, and builds muscle without putting stress on the joints. Easy to start and fun to play, it’s a smart way to stay active and enjoy cardio.
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