Why Pickleball Is the Best Fitness On-Ramp for Adults Over 40 Looking to Get Active Again

Adults over 40 are flocking to pickleball courts, and doctors say the sport delivers real cardiovascular, cognitive and social benefits when played safely. Here is what physicians and physical therapists want new pickleball players to know before they pick up a paddle.

Is pickleball good exercise for adults over 40?

Yes. Pickleball is an aerobic sport that gets the heart pumping and can be played well into older age when technique and pacing are respected.

“Pickleball can be a sport of a lifetime, meaning it can create enjoyment and physical benefit over long periods of time if you use proper technique and play in moderation,” said Todd Ellenbecker, a physical therapist with Banner Health. He noted that the sport is enjoying massive popularity, with access to courts and instruction at an all-time high. For adults returning to activity after 40, that combination of low equipment cost and moderate-intensity movement makes pickleball an approachable on-ramp back into fitness.

Aging

Why Doctors Say Ages 40 to 65 Are Critical for Preventing Stroke and Dementia

When it comes to health, sometimes it can feel like you’re racing against the clock to adopt the habits that support your wellbeing and longevity. But when so much depends on information you may not have had years ago, whether that’s learning the exercise routine or the eating habits that work best for your body, […]

What health benefits does pickleball offer people over 40?

Pickleball supports heart health, blood pressure, mood, sleep and immune function, according to clinicians who work with adult players.

Mike Zehner, a clinical exercise physiologist at Penn State Heart and Vascular Institute, said the sport “works to help dilate your blood vessels, and this effect can last up to two hours after exercise has ended.” He added that it “helps with hypertension, strengthens your immune system, supports mental health, helps regulate blood sugar, helps you sleep and the list goes on.” Christine Marschilok, MD, a primary care and sports medicine physician at Main Line Health, said the activity releases endorphins that “can improve your mood, boost energy levels and promote a general sense of well-being.”

How does pickleball improve brain health and coordination after 40?

The sport sharpens balance, coordination and cognitive function through its fast reaction-based movements and steady aerobic demand.

“These movements sharpen the connections between your body, brain and eyes,” physical therapist Jim Edwards, PT, DPT, told Cleveland Clinic. “Over time, you develop better balance and coordination.” Miguel Arce Rentería, PhD, an assistant professor of neuropsychology at Columbia University Vagelos College of Physicians and Surgeons, told Columbia University Irving Medical Center that several studies show heart health is crucial for brain health, so any regular aerobic activity that gets the heart pumping is great for overall health. Zehner said the running, jumping and lunging also increase blood flow to the brain, delivering more oxygen and nutrients.

Why are adults over 40 embracing pickleball as a social activity?

The social side of pickleball is a major draw for adults over 40, helping build friendships and combat isolation that becomes more common with age.

Deal of the Day

This Deep Conditioning Collagen Hair Mask for Has 4.9 Stars and Is 80% Off — Get It for $20! View Deal

“I’m excited about seniors embracing pickleball. It can foster wonderful social interactions during the match but also before and after, helping older adults create new social bonds or strengthen their established social network,” Arce Rentería said. He pointed out that the U.S. surgeon general has called loneliness and social isolation detrimental to health, and that older adults are more likely to be affected. Accessibility helps too. He said the only equipment needed is “a racquet and a pair of sneakers,” calling it “an excellent opportunity to draw participants from varying socioeconomic backgrounds into a shared experience.” He has also seen school playgrounds and park sections repurposed as pickleball courts.

Is pickleball safe for adults over 40 returning to exercise?

Pickleball is safe for most adults over 40 who can move comfortably, but doctors recommend a health check before starting and attention to injury risk on the court.

“Like other sports with reaction-based movements, you should be sure that you are healthy enough to engage in physical exercise before setting out to play pickleball,” Ellenbecker said. Edward R. Laskowski, M.D., an emeritus specialist in physical medicine and rehabilitation and sports medicine at Mayo Clinic in Rochester, Minnesota, said, “As long as you are able to move about the court comfortably, don’t have problems with balance, and are able to move your arms and legs without significant pain or restriction, you likely will enjoy pickleball safely.” Marschilok said safety “should always be a top priority when playing pickleball” and that following basic precautions minimizes the risk of injuries.