Serving Up the Health Benefits of Pickleball

Ready to grab a paddle and join the fastest-growing sport in the country? Whether you’re serving up aces or rallying at the net, pickleball is the ultimate game for fitness. From improving agility to boosting overall health, this fast-paced sport provides a full-body workout with a touch of friendly competition.

Pickleball is more than just a fun pastime—it’s a powerful workout that blends cardio, coordination, and strength. Suitable for all ages and skill levels, this dynamic sport targets key areas of your body and mind, offering a wide range of health benefits that extend far beyond the court.

Increases Movement

Pickleball encourages aerobic exercise, strength training, and flexibility. The fast-paced nature of the game delivers a cardiovascular workout that boosts heart health. Regular play improves blood circulation, lowers blood pressure, and enhances overall heart and lung health.

“Pickleball is considered a non-contact, low-impact activity,” says J. Mica Guzman, Jr., MD, MBA, DABFM, CAQSM, a board-certified sports medicine specialist and the Primary Care Clinical Director for UT Health Austin’s Sports and Injury Clinic within the Musculoskeletal Institute. “Unlike contact sports, such as football or martial arts, pickleball provides a vigorous workout with minimal risk of injury.”

“After a good session on the court, you may feel some muscle soreness,” cautions John Wickman, MD, MBA, an orthopedic surgeon in UT Health Austin’s Shoulder and Elbow Clinic within the Musculoskeletal Institute. “However, pickleball helps keep you agile and supports strength and function.”

Explore tips for staying healthy and safe so you can stay in the game.

<br>Builds Bone Health

As a low-impact sport, pickleball is perfect for maintaining bone health without placing excessive strain on your joints. “Pickleball helps strengthen muscles and bones while reducing the risk of injury,” explains Dr. Guzman. Regular play can even prevent osteoporosis, a condition that weakens bones and makes them prone to fractures.

For those managing joint pain or recovering from injuries, pickleball offers an alternative to more higher-impact activities such as running. “It minimizes the risk of strains while promoting bone health,” says Dr. Wickman. “This sport is ideal for anyone looking to stay active without increasing their risk of injury.”

Learn more about maintaining your bone health.

<br>Improves Balance and Coordination

“Pickleball is fantastic for joint health,” notes Dr. Wickman. “It improves balance, coordination, and agility while building footwork skills.” The game’s quick pace and swift response to opponents’ shots strengthen your body’s ability to stay balanced. These movements also enhance hand-eye coordination, keeping your reflexes sharp and cognitive functions engaged.

“Moving your body during the game helps maintain joint flexibility,” shares Dr. Guzman. “Pickleball strengthens muscles, improves movement control, and reduces the risk of falls.” The sport’s lateral movements further challenge your balance and agility, ensuring that your body stays strong and stable.

Explore common pickleball injuries and learn how to prevent them.

<br>Boosts Mood

Pickleball is not only great for physical health but also your emotional well-being. “Physical activity triggers the releases of endorphins, which are neurotransmitters that enhance mood and reduce stress and anxiety,” explains Dr. Guzman. “Playing outdoors boosts your vitamin D levels, which supports calcium absorption and is essential for maintaining strong bones and healthy muscle function.”

“Pickleball helps you disconnect from daily stressors, allowing you to focus on the game and be present in the moment,” adds Dr. Wickman. “The bursts of energy you experience on the court will leave you feeling rejuvenated and energized.”

View and download our Bone Health flyer.

<br>Enhances Mental and Emotional Well-Being

Although often played in doubles, pickleball is inherently social, promoting teamwork and camaraderie. Playing with friends, family, or teammates strengthens bonds and fosters a sense of community—important factors for mental and emotional health.

“Being part of a pickleball group or team provides support and encourages a sense of belonging,” notes Dr. Guzman. “It reduces loneliness and stimulates the mind through skill-sharing and learning.”

From boosting physical fitness to enhancing social connections, pickleball is a fun and effective way to stay active. Whether you’re joining a local league or enjoying a friendly match with friends, there’s no better time to get moving. Your body and mind will thank you!

For more information or to request an appointment with the Musculoskeletal Institute, call 1-833-UT-CARES (1-833-882-2737) or visit here.