Pickleball Health Benefits for Seniors: Pickleball is not only America’s fastest-growing sport but also offers significant physical and mental health benefits, especially for older adults. Experts say it improves heart health, builds muscle, supports bone strength, sharpens coordination, boosts mood, and fosters social connections, making it a well-rounded activity for all ages.
A Growing Sport with Big Benefits
According to the Sports and Fitness Industry Association, pickleball’s popularity has surged by 311 percent over the last three years. People over 65 make up 15 percent of players, showing its appeal among older adults. Orthopedic trauma surgeon Lisa K. Cannada, M.D., from the University of North Carolina, says the sport is easier on the joints and helps with balance, bone density, and coordination. The underhand serve is gentle on shoulders, and the smaller court size benefits those with limited mobility.
Sandra Webber, a physical therapy professor at the University of Manitoba, says the social aspect keeps many older players active.
“I fully appreciate how much pickleball creates community,”
she says. A 2024 review of 27 studies confirmed that pickleball promotes physical activity, social interaction, and overall well-being.
1. Improves Heart Health
In a 2022 study in the Journal of Aging and Physical Activity, Webber tracked steps and heart rates of older adults playing singles and doubles. Singles players averaged 3,322 steps per hour, while doubles players averaged 2,791. Both groups maintained an average heart rate of 111 beats per minute, staying in the moderate-to-vigorous range for over 70 percent of play time.
Webber notes that playing for four and a half hours a week meets the recommended 150 minutes of moderate-intensity exercise. A 2018 report also found pickleball can improve heart and lung health, helping prevent heart disease. However, she advises adding strength training to round out a fitness routine.
2. Builds Muscle Tone
Pickleball rallies require quick movements and strong muscle contractions. Webber explains that competitive players often add weight training to improve performance. Building muscle is important for maintaining mobility and preventing age-related muscle loss.
3. Supports Bone Health
Webber is currently leading a study to see how pickleball affects bone strength. Weight-bearing movements like jumping and changing direction may help maintain bone density.
“We don’t have the final results on that yet, but it’s looking very encouraging,” (Sandra Webber).
4. Improves Balance, Coordination, and Cognitive Skills
A 2021 study on players aged 50 to 75 found that pickleball improved brain function, muscle performance, and reduced pain. J. Mica Guzman, Jr., M.D., of The University of Texas at Austin, says the game trains the vestibular system, which is essential for balance and fall prevention. It also sharpens hand-eye coordination and spatial awareness.
“It’s all integrated, and so this is fantastic for getting that entire system coordinated and for refining it,” (J. Mica Guzman).
5. Boosts Mood and Mental Health
Guzman adds that pickleball is “fantastically great for social engagement,” helping reduce anxiety, stress, and depression. The mix of friendly competition and social connection keeps players returning to the court.
Preventing Injuries
Webber warns that while pickleball injuries are common due to its rising popularity, most are minor. Protective eyewear, warm-ups, and strength training can reduce risk. Guzman advises new players to consult their doctor before starting.
Why It Matters
Pickleball offers a unique combination of physical exercise, mental engagement, and community connection. For older adults, it can support heart health, muscle tone, bone strength, balance, and mood—all while being fun and accessible. Its growth suggests more people will benefit from its health advantages in the coming years.
News in Brief: Pickleball Health Benefits for Seniors
Pickleball’s rapid growth brings health benefits like improved heart health, muscle tone, bone strength, coordination, and mood. Experts Lisa K. Cannada, M.D., Sandra Webber, and J. Mica Guzman, Jr., M.D., say it’s ideal for older adults, offering both exercise and social connection, with precautions to prevent injuries.
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