Pickleball Health Benefits For Seniors: Pickleball is proving to be more than just a fun pastime. According to the AARP, the sport provides important physical and mental health benefits for people over 50. Research shows it strengthens the heart, builds muscle, protects bones, improves balance, and supports mental well-being.
Boosting Heart Health
A 2022 study by Sandra Webber, a physical therapy professor at the University of Manitoba, tracked heart rates and steps in older players. Participants, averaging 62 years of age, played for up to two hours at a time. Singles players averaged 3,322 steps per hour, while doubles players averaged 2,791 steps. Heart rates averaged 111 beats per minute and stayed in the moderate to rigorous zone for more than 70% of each session.
Webber said players would need to play four and a half hours weekly to meet the recommended 150 minutes of moderate exercise. The AARP noted that the sport’s fun nature helps people stay active and supports heart and lung health.
Building Muscle Strength
Pickleball involves constant squatting, shuffling, and running, which works key leg muscles such as calves, hamstrings, quads, and glutes. Swinging the paddle strengthens the core and arms, making it a full-body workout. This helps older adults maintain muscle mass, stay mobile, and improve longevity.
Supporting Bone Health
Sandra Webber is leading a new study to examine how pickleball impacts bone strength. She suspects the sport’s quick movements and frequent direction changes provide enough impact to help keep bones healthy.
“We don’t have the final results on that yet, but it’s looking very encouraging,” Webber said.
Improving Balance and Brain Function
A 2021 study of players aged 50 to 75 found that pickleball boosted cognitive function. Regular play strengthens the vestibular system, which supports balance and reduces the risk of falls.
Dr. J. Mica Guzman, Jr., an assistant professor of surgery and perioperative care at The University of Texas at Austin, said the game also improves 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,” Guzman said.
He added, “Lots of benefits outside of the court as well.”
Enhancing Mood and Social Connection
Pickleball encourages social engagement, which supports mental health as people age.
“Playing pickleball is fantastically great for social engagement,” Guzman said. Research shows that staying physically active can reduce anxiety, stress, and depression.
Webber added that learning new shots and strategies keeps players mentally engaged. “There are so many different shots to learn and progress your game,” Webber said. “Once you get beyond the beginner level, there’s a lot of strategy involved — that’s mentally engaging for people.”
A Healthy Choice for Aging Adults
While news reports often focus on injuries, experts say pickleball can also help prevent them by strengthening muscles and improving balance. Its mix of fun, fitness, and social interaction makes it easier for older adults to stay active and healthy.
News in Brief: Pickleball Health Benefits For Seniors
Pickleball helps older adults stay healthy by improving heart health, building muscle, protecting bones, boosting balance, and supporting mental well-being. Studies show the sport provides moderate to vigorous exercise while keeping players socially connected and mentally engaged, making it one of the best activities for aging adults.
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