Is Pickleball Good Exercise? (Should You Do It To Stay In Shape)

Taking part in sports to stay fit and healthy isn’t just fun; it’s also an effective way to workout. Any sport that involves physical activity automatically strengthens your body. 

However, what about a pickleball exercise? This exercise has gotten a lot of attention these days. Many people have started doing it as a workout to be in shape. But the question is, Is pickleball good exercise?

Is pickleball good exercise?

Pickleball is definitely a good cardiovascular exercise that increases your heart rate and helps it take in more oxygen. However, compared to other exercises, it might not be as effective.

To find more information about the Pickleball game, ensure you make it till the end of this article. 

What’s Pickleball?

Pickleball is a quite famous sport that combines the elements of badminton, table tennis, and tennis. Pickleball aims to hit the ball over a net and land it within the boundaries on the other side of the court. 

You can play it as singles (one-on-one) or doubles (two-on-two). It’s all about teamwork, strategy, and having a good time. One of the neat things about pickleball is that it’s accessible to people of different ages and skill levels. 

The best thing about this sport is that you don’t need to be experienced at it; even if you’re a beginner player, you can still play it. The court is smaller, so you don’t have to run as much as in tennis, which makes it less tiring. But don’t get me wrong, it still gets your heart pumping and makes you break a sweat!

Pickleball isn’t just fun; it’s also good for your health. You can keep moving and increase your heart rate, which is great for cardiovascular fitness and also works on your muscles. You swing that paddle and hit the ball with your arms, shoulders, and core muscles. In addition, running around the court and reacting to the ball will make you more coordinated and agile.

Is Pickleball Good Exercise?

Pickleball is a good exercise, although it is not as effective as other exercises. Canadian researchers found that you take half as many steps playing pickleball for hours as you do walking briskly.
But this doesn’t make this exercise bad, as it’s still an easy-to-do exercise that you can consider doing. If you want to get the best results from pickleball games for your health, then you’ll have to do it for 4-5 hours a week.

What Type of Exercise Is Pickleball?

Why is pickleball a cardiovascular exercise? You use your whole body strength and move in all directions, which requires endurance and hand-eye coordination.  Because of these activities, your heart rate goes up and then down, which helps you take in more oxygen.  And any exercise that increases your heart rate and helps you take in more oxygen is a cardiovascular exercise.

Does Pickleball Burn Calories?

The answer to this question is yes. Pickleball does burn calories. But the number of calories that you burn by doing this exercise depends on factors like your weight, the time of the workout, your health, and the workout’s intensity. It burns about the same amount of calories as running.

When smartwatches and Apple started adding pickleball trackers to their devices, it became very easy for people to track how many calories they were burning per hour or per minute by playing this game. 

So, when people tried out Pickleball exercises while tracking their calories on the trackers along the way, they found that they burned from 400-00 calories per hour. Some users say you can burn up to 8-10 calories per minute by doing pickleball exercises. That’s a good number of calories. Isn’t it?

How Do You Play Pickleball?

Now many of you must be willing to learn how to play this amazing game. The first thing you need is a pickleball court, which is like a badminton court but smaller. It’s divided into two halves by a net, just like tennis courts. Depending on how you’re playing, you can play singles (one-on-one) or doubles (two-on-two). 

If you’re playing doubles, each team member stands on one side of the court, and the opposing team does the same on theirs. Depending on how you play, you can play singles or doubles.

During the first serve, the serving team serves the ball diagonally across the net, aiming for the opposing team’s service box. To win, the serve has to clear the net and land in the diagonal service box on the other side.

When the ball bounces, the receiving team needs to hit it back with their paddle, trying to keep it in play and landing it within the opponent’s court’s boundaries. A shot must clear the net and land within the court boundaries to be counted.

When the ball is returned, the teams keep it alive by hitting it back and forth over the net. It’s important to remember that if the ball is served correctly, each team must let it bounce once before hitting it.

What Equipment Do You Need For This Game?

If you want to play a Pickleball game, you must have the following equipment. 

  • Pickleball Paddle: The first thing you need to play this game is a pickleball paddle. This is the start of the game, and you can’t play it without it.  Pickleball paddle is a small solid racket made of lightweight materials such as graphite or any composite. The paddle face is solid, without strings, and has a grip for you to hold onto. There are various paddle shapes, sizes, and weights, so you can choose one that feels comfortable in your hand.
  • Pickleball Balls: In pickleball, you use plastic balls that have holes instead of regular tennis balls. Pickleball balls are designed to have a slower speed and a bit less bounce, so they’re perfect for the game. Pickleball balls come in all shapes and sizes, from indoor to outdoor balls. Just make sure you pick the right ones based on where you’re playing.
  • Court: Pickleball courts aren’t very common, so you must find one. They’re smaller compared to tennis, so they have specific dimensions. The court usually has boundary lines, a net in the middle, and a non-volley zone (the “kitchen”) near the net. Pickleball courts can be found in tennis or badminton courts that have been converted.

These are the most important things that you’ll need to play pickleball. Even so, to make your playing experience better, you can consider getting good aesthetic pickleball shoes, protective eyewear, and, of course, a water bottle. But these things are optional. So, it’s okay if you don’t have any of these.

Pickleball Pros and Cons

Now, it’s time for us to talk about the pros and cons of the Pickleball game. 


  • Staying active while socialising is easy with pickleball.
  • It’s gentler on the body than tennis.
  • Indoors or outdoors, it’s flexible.
  • Pickleball is a fun and engaging sport for everyone.
  • You’ll improve your cardiovascular health, balance, and coordination by playing pickleball.


  • Although pickleball is generally easier on the body, it can still cause strains and injuries, especially from frequent bending down.
  • Some individuals may not enjoy the sound of the ball hitting the paddle in pickleball.
  • The age group of players in pickleball tends to be older, which may not attract younger players.
  • The drop serve technique in pickleball has drawbacks, such as being less deceptive for advanced players and introducing more room for mistakes.
  • The light and bouncy nature of the ball in pickleball may affect gameplay and not be preferred by some individuals.

Now, it’s time to talk about all the health benefits you get from pickleball exercises. Let’s dive into all of them.

13 Health Benefits of Pickleball

Now, it’s time to talk about all the health benefits you get from pickleball exercises. Let’s dive into all of them.

Cardiovascular Fitness

Is pickleball good exercise for seniors? if you are aged, pickleball benefits you in the following ways:

  • Getting your heart pumping with pickleball improves your cardiovascular health.
  • Your heart and lungs will get stronger thanks to the game’s constant movement and fast-paced nature.
  • Playing regularly can help you lose weight and reduce your risk of heart disease.

Muscle Strength and Endurance

What muscles does pickleball work? The gameplay allows several muscles to work together to provide the following benefits:

  • In pickleball, you engage your arm, shoulder, and core muscles, so you get stronger and more energised.
  • It develops muscle tone and improves muscle fitness because it’s repetitive.
  • In addition to improving your performance on the court, stronger muscles also reduce the risk of injuries.

Joint Mobility and Flexibility

  • Pickleball improves joint mobility and flexibility with its dynamic movements and range of motion.
  • Playing regularly can improve shoulder, hip, and ankle flexibility, enhancing overall movement and reducing joint-related problems.
  • Despite its low-impact nature, this sport is suitable for people with joint conditions, allowing them to stay active and maintain joint health.

Balance and Coordination

  • With pickleball, you develop quick reflexes, agility, and hand-eye coordination.
  • Reacting to the ball’s trajectory and maintaining proper footwork enhances your body’s balance and stability.
  • Having better coordination not only helps you on the court but also reduces your risk of falling.

Is Pickleball Good Exercise for weight loss?

  • If you play pickleball regularly, then it’ll help you lose weight. Is pickleball good for weight lose? Yes, it is.
  • The combination of aerobic exercise, muscle engagement, and calorie burn during gameplay supports weight loss and body composition goals.
  • Pickleball provides a fun and engaging way to burn calories and maintain an active lifestyle.

Bone Health

  • Having a physical impact and weight-bearing nature helps promote bone health.
  • Weight-bearing exercises like pickleball stimulate bone density, making them stronger and more resistant to fractures.
  • Especially in the older population, pickleball can boost bone health.

Stress Reduction

  • Engaging in physical activity like pickleball stimulates the release of endorphins, promoting happiness and reducing stress levels.
  • The game’s social aspect, with opportunities to connect and interact with others, further enhances the stress-reducing benefits.
  • Playing pickleball provides a fun and enjoyable outlet to unwind, relax, and alleviate stress.

Mental Sharpness

  • The fast-paced nature of pickleball, requiring quick decision-making and strategy, helps keep your mind sharp and engaged.
  • Regular play stimulates cognitive function, including memory, focus, and problem-solving skills.
  • The social aspect of pickleball also promotes mental well-being by fostering social connections and reducing feelings of loneliness.

Social Interaction

  • Pickleball is a social sport that provides opportunities to meet new people, make friends, and foster a sense of community.
  • Engaging in regular pickleball sessions can enhance social interaction and combat feelings of isolation.
  • The camaraderie and support from fellow players create a positive and inclusive environment, contributing to overall well-being.

Longevity and Quality of Life

  • Regular physical activity, such as playing pickleball, is associated with increased longevity and improved quality of life.
  • The combination of physical, mental, and social benefits offered by pickleball can positively impact overall health and well-being.

Moderate Intensity Exercise

  • The study found that both singles and doubles pickleball players spent about 40% of their time in the moderate heart rate intensity zone.
  • Engaging in moderate-intensity exercise has various health benefits, such as improved cardiovascular fitness, increased calorie burn, and enhanced overall stamina.
  • Regular participation in pickleball can help individuals maintain a moderate level of physical activity, contributing to their overall well-being.

Light Activity

  • The research revealed that pickleball players spent roughly 30% of their time in light activity.
  • While not as intense as moderate or vigorous exercise, light activity still provides benefits such as improved circulation, joint mobility, and mental relaxation.
  • Engaging in light activity during pickleball sessions can contribute to a more active lifestyle and support overall health and wellness.

Vigorous Exercise

  • It is estimated that pickleball players reach vigorous levels of activity about 30% of the time, although this is not common.
  • It increases calorie burning, improves cardiovascular endurance, and enhances muscular strength when you exercise vigorously.
  • It’s not as physically challenging for young people and people in good shape, but it’s still a good workout for recreational players.

Is pickleball good for you? These are all of the health advantages of the Picklbell game for you. Now, let me answer a few of your frequently asked questions.

10 health benefits of pickleball

Final Words

Is pickleball good exercise? Yes, it’s a good cardiovascular exercise that is quite easy to do and helps you burn many calories. Even though this exercise isn’t as effective as other exercises, it’s still a good exercise to do to stay in shape. It brings many health benefits, preventing heart diseases by increasing the overall blood circulation. So, playing pickleball regularly even 2-days in a week, brings several health benefits for a person.

Frequently Asked Question: Pickleball Good Exercise

Can I lose weight playing pickleball?

Yes,  playing pickleball can help you lose weight, as it helps you burn from 8 to 10 calories per 10 minutes and 400 to 700 calories per hour.

Does pickleball make you fit?

It does make you fit. It is one of the best alternatives to running, as it helps you burn as many calories as you do while running.

How many calories do I burn playing pickleball?

Playing pickleball can burn from 400 to 700 calories per hour and 8 to 10 calories per 10 minutes. 

Ameli Jame
Ameli Jame

Meet Ameli Jame, the Pickleball Maestro! With a paddle as her wand and the court as her canvas, Ameli has honed pickleball into an art form. Whether you're a seasoned player or a novice, Ameli's expertise and passion will elevate your game. Immerse yourself in the world of pickleball through her insights, strategic tips, and spirited stories. Get ready to smash, volley, and dink your way to pickleball glory under Ameli Jame's guidance. Let's score some points and have a smashing good time on the courts!

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