Pickleball is an incredibly dynamic sport that combines elements of tennis, badminton, and table tennis, providing tennis players with a full-body workout that caters to various fitness levels.
The benefits of playing pickleball are numerous; it engages multiple muscle groups, promotes cardiovascular health, improves agility and coordination, and delivers a solid calorie-burning experience.
Its rapid rise in popularity and appeal to a wide range of ages can be attributed to its entertaining, low-impact nature, low impact sport which promotes an active and healthy lifestyle.
Let’s explore the type of exercise that play pickleball offers and break down how it impacts different parts of the body. We’ll also dive deeper into how many calories are burned based on the intensity and duration of the play pickleball.
1. Cardiovascular Exercise
Pickleball is primarily an aerobic exercise, meaning it gets your heart rate up and increases oxygen flow to your joints and muscles throughout, highlighting the health benefits of pickleball.
During both singles and doubles matches, you’re required to perform quick, short bursts of running, lateral movements, and rapid direction changes.
The sport plays pickleball’s stop-start nature mimics high-intensity interval training (HIIT), which is known for being an efficient way to burn calories and improve cardiovascular endurance.
Casual Play: If you’re playing casually with lower intensity, pickleball provides moderate cardiovascular benefits, burning around 300-400 calories per hour for a 150-pound person.
High-Intensity Play: In competitive or faster-paced games, your heart rate stays elevated, improving heart health while burning approximately 500-600 calories per hour for a 150-pound player. For someone weighing 200 pounds, the calorie burn jumps to 600-700 calories per hour.
The cardiovascular benefits help improve stamina and endurance over time, which is particularly valuable as pickleball players age, since pickleball is often enjoyed by a wide range of age groups, including older adults.
How Many Calories Are Burned Playing Pickleball (Casual vs. Competitive Play)
Here’s a chart to visualize the difference in calories burned by tennis players during casual and competitive play across different player weights.
Average Calories Burned Playing Pickleball
Now that we’ve covered the factors influencing calorie burn, let’s take a look at some average numbers to give you an idea of how many calories you might burn while playing pickleball.
These figures are based on average weights and assume that pickleball players are engaging in either casual or competitive play.
1. For a 150-Pound Player
Casual Play: During a casual game with a moderate level of movement, a 150-pound player can expect to burn between 300 to 400 calories per hour. This would include light jogging, moderate volleys, and less intense action.
Competitive Play: When the intensity of play increases, with faster volleys and more dynamic movement, the calorie burn also rises. A competitive game can burn between 500 to 600 calories per hour for a 150-pound player.
2. For a 200-Pound Player
Casual Play: A heavier player will naturally burn more calories even in a relaxed game. A 200-pound player can expect to burn approximately 400 to 500 calories per hour in a casual session.
Competitive Play: If the game becomes more intense, the 200-pound player may burn between 600 to 700 calories per hour, especially when engaged in quick reflexes, fast rallies, and strategic positioning.
3. For a 250-Pound Player
Casual Play: A 250-pound player will likely burn 500 to 600 calories per hour in a low-intensity game. This player’s higher body mass demands more energy to keep moving.
Competitive Play: For a 250-pound player in a fast-paced, competitive match, calorie burn can reach 700 to 800 calories per hour.
2. Strength Training
Pickleball might not look like a traditional strength-training workout, but it engages many muscles throughout your body, building functional strength. Key areas include:
Legs: Frequent side-to-side movements, sprints, and lunges work the quads, hamstrings, calves, and glutes. Even though the court is smaller than a tennis court, these constant movements strengthen the lower body. Lunging to return balls also tones the legs and increases flexibility.
Core: Rotating your torso while hitting shots or reaching for wide balls activates your core muscles (abdominals, obliques, and lower back). Your core is engaged throughout the game to maintain balance and stability, especially when performing quick lateral movements and lunges.
Arms and Shoulders: The swinging motion of the paddle targets the muscles in your arms and shoulders. Every forehand, backhand, volley, and overhead smash works your biceps, triceps, and deltoids, helping to tone and strengthen the upper body.
Additionally, playing pickleball helps maintain healthy bones by reducing the rate same amount of bone loss and preserving bone tissue, making it beneficial for older adults and those concerned about osteoporosis.
While pickleball injuries not a weightlifting session, pickleball contributes to muscle endurance and toning, especially when paddle sport is played regularly.
3. Agility and Coordination
Pickleball significantly enhances your agility and hand-eye coordination. If you’re wondering, “is pickleball good exercise?” the answer is a resounding yes.
The sport requires you to react quickly to the the tennis ball, often in unpredictable directions, improving reflexes and sharp footwork. The following movements make it a great workout for your agility and coordination:
Footwork: Moving across the court, anticipating the ball, and positioning yourself to make a play improve foot speed and coordination.
Reaction Time: At the kitchen line, players need to react to fast exchanges, which trains hand-eye coordination. This sharpens reflexes, particularly during dinking rallies and volleys.
Balance and Stability: The frequent lateral movements and changes in direction require good balance and stability, which engage smaller muscles that improve overall agility.
By constantly changing speeds and directions, playing pickleball also keeps the mind and body sharp, which is particularly beneficial for older adults or anyone looking to maintain coordination and balance.
4. Anaerobic Benefits
Pickleball also involves anaerobic activity, especially during short bursts of high-intensity movement, such as quick sprints to the net or jumping for overhead smashes, which are part of the overall pickleball health benefits.
This type of exercise engages fast-twitch muscle fibers, which are critical for power, speed, and agility. Anaerobic exercises like pickleball can help your health this help:
Build explosive power: Jumping, quick lunges, and sudden directional changes in pickleball work on explosiveness and power.
Increase metabolic rate: The high-intensity intervals raise your metabolic rate, allowing you to burn calories even after your game ends (known as the “afterburn effect”).
The combination of aerobic and anaerobic health benefits also makes pickleball an ideal workout for both endurance and explosive power.
Calories Burned Over Time
The following chart shows how calories burned in pickleball increase with the time spent on the pickleball court for players of different weights:
Comparisons With Other Sports
To understand how effective proper form of pickleball is in burning calories, let’s compare it to other popular sports. This will help you see how pickleball stacks up against other common forms of exercise.
Tennis: Often compared to pickleball due to its similar gameplay, tennis burns about 400 to 600 calories per hour for a 150-pound person. This puts it in line with the calorie burn of competitive pickleball.
Basketball: A full-court basketball game burns between 500 to 700 calories per hour for a 150-pound player. Like competitive pickleball, basketball involves constant movement, quick reflexes, and a high level of intensity.
Jogging: A slow jog at a pace of around 5 mph burns approximately 300 to 400 calories per hour, which is similar to the calorie burn of a casual pickleball session.
Cycling: Moderate cycling at a speed of 12-14 mph burns around 500-600 calories per hour for a 150-pound person, which is comparable to a competitive pickleball match.
5. Low-Impact Workout with Longevity Benefits
One of the reasons pickleball is fastest growing sport appeals to players of all ages, particularly seniors, is its low-impact nature.
The smaller court size and underhand serves place less strain blood pressure on the body compared to sports like tennis, reducing the risk of injury. Here’s why pickleball is considered a great low-impact exercise:
Joint-Friendly Movements: The sport doesn’t involve heavy, pounding movements, making it easier on the knees, hips, and ankles. However, players still get plenty of movement without the risk of long-term wear and tear on joints.
Flexibility Improvement: The quick lunges, pivots, and stretches during gameplay help increase flexibility over time, which is crucial for maintaining mobility as you age.
This makes pickleball an ideal exercise for seniors looking to stay active while minimizing the risk of joint or back injuries.
It is always advisable to consult a healthcare provider before starting pickleball to ensure it is safe based on your health conditions.
6. Mental and Health Benefits of Pickleball
Physical activity is great for the body, but it’s also important for the mind. Pickleball provides mental benefits and well being, by promoting:
Focus and Mental Agility: Quick decision-making, strategizing shots, and reacting to fast volleys keep your brain sharp, enhancing cognitive function.
Stress Relief: Like other forms of exercise, pickleball releases endorphins, which reduce stress and improve mood. The social aspect of the game also fosters a sense of community, which can help alleviate feelings of loneliness or anxiety.
Coordination: Repeatedly timing your shots and positioning your body properly strengthens the brain’s coordination skills, which translates into benefits for other daily activities.
A physician assistant who plays pickleball advocates for its health benefits, emphasizing the the sport’s popularity and appeal to older adults as a low-impact activity that promotes social interaction and well-being.
7. Social Benefits of Pickleball
Pickleball is more than just a physical activity; it’s a social experience that brings people of all ages together.
Whether you’re a seasoned player or just getting started, the social benefits of pickleball are plentiful and can significantly enhance your overall well-being.
Meet New People: One of the most exciting aspects of playing pickleball is the opportunity to meet new people. Local pickleball clubs, community events, and tournaments are fantastic venues to connect with fellow enthusiasts. These interactions can lead to lasting friendships and a supportive network of players who share your passion for the game.
Make Friends: The camaraderie built on the pickleball court is unique. As you play, you’ll bond with teammates and opponents alike, creating friendships that extend beyond the game. The shared experiences and mutual love for pickleball foster a sense of belonging and community.
Connect with Others: Pickleball’s social nature allows you to connect with people from various backgrounds and skill levels. Online communities, local tournaments, and pickleball events provide platforms to engage with others, exchange tips, and celebrate each other’s progress.
Improve Mental Health: The social interactions in pickleball can have profound mental health benefits. Engaging with others, sharing laughs, and enjoying the game can reduce stress, anxiety, and feelings of isolation. The sense of community and support can significantly enhance your mental well-being.
Build Community: Pickleball has a unique way of bringing people together to build a sense of community. Joining a local club, participating in community events, or even volunteering to help build a pickleball court can strengthen community ties and create a supportive environment for all players.
Learn New Skills: Beyond the physical benefits, pickleball offers opportunities to develop essential life skills. Teamwork, communication, and strategic thinking are integral parts of the game. Learning from more experienced players can also help you improve your skills and enjoy the game even more.
Have Fun: Ultimately, pickleball is about having fun. Whether you’re playing with friends, family, or colleagues, the game provides a joyful and engaging way to stay active. The memories you create on the court will be cherished for years to come.
The social benefits of pickleball are undeniable. So, grab a paddle, find a court, and start playing pickleball today.
Not only will you enjoy the physical and mental health benefits, but you’ll also make new friends and become part of a vibrant and welcoming community.
Pickleball Fitness as a Full-Body Workout
Pickleball offers a balanced workout that combines cardiovascular exercise, strength training, agility work, and mental stimulation.
Whether you’re started playing pickleball casually with friends or competing in a high-level tournament or skill level, pickleball challenges your body in ways that promote health, longevity, and overall fitness.
For a casual game played pickleball, expect to burn between 300-500 calories per hour, depending on your weight.
In a competitive or high-intensity pickle boat game, you can burn anywhere from 500-800 calories per hour, making pickleball a great way to stay active and fit.
With its combination of physical, mental health, and social benefits, pickleball truly stands out as a fun, effective, and accessible form of exercise that can be enjoyed by players of all ages and fitness levels.