Why Pickleball is the Perfect Activity for Healthy Aging

Granda Jack from Bread & Butter

The Aging Population and the Need for Movement

By 2030, the U.S. will have over 70 million adults aged 65 and older, with adults over 85 becoming the fastest-growing age group. As our society shifts, so must our focus on helping people age with vitality, health, and joy. Too often, the later years are spent managing illness, pain, and isolation. But it doesn’t have to be this way, just ask Grandma Jack.

The key? Regular physical activity. Not a new idea.

Why Exercise Matters More Than Ever

Even moderate exercise can dramatically improve physical and mental health with minimal risk of side effects. Despite this, by age 75, one-third of men and half of women engage in no physical activity at all. Many age-related declines, like balance issues and weakness, are more often symptoms of inactivity rather than aging itself.

Proven Physical Benefits:

• Reduces risk of cancer, heart disease, and diabetes
• Improves balance, muscle strength, and bone density
• Helps manage arthritis and joint pain
• Boosts cardiovascular function and metabolic health
• Extends life expectancy

Mental and Emotional Perks of Staying Active

Exercise isn’t just for the body—it’s for the brain and soul too.

Mental and Emotional Benefits:

• Preserving memory and cognitive function
• Protecting against dementia and Alzheimer’s
• Easing anxiety and depression
• Boosting mood and sense of purpose

Social connection also matters. Loneliness in older adults increases the risk of dementia by 64% and raises mortality rates by nearly 30%. Group activities like pickleball offer both physical and emotional health boosts.

Why Pickleball Stands Out for Older Adults

Pickleball is a fast-growing sport with a massive 65+ player base. It offers the perfect combination of physical movement, cognitive challenge, and social interaction.

Key benefits:

• Low-impact and easy on joints
• Improves hand-eye coordination, balance, and agility
• Highly social and welcoming
• Accessible to beginners and competitive players alike

A 2017 study from the Journal of Positive Psychology found that pickleball players aged 51–85 who were more engaged in the sport had a more positive view on aging and reported higher life satisfaction.

How Much Exercise is Enough?

According to the CDC, adults over 65 should aim for:

• 150 minutes/week of moderate activity (e.g., walking, doubles pickleball)
• 2 strength-training sessions per week

This can be broken into manageable chunks—like 20-minute sessions, or two 10-minute walks daily. Pickleball meets these recommendations while keeping things fun and social.

Moderate activities:

• Walking
• Water aerobics
• Dance classes
• Biking on flat ground
• Canoeing
• Doubles pickleball

Vigorous activities:

• Singles pickleball
• Hiking uphill
• Fast swimming or biking
• Jogging
• Martial arts

Strength exercises:

• Resistance bands or light weights
• Focus on arms, legs, back, and core

Health Benefits of Racket Sports Like Pickleball

While there are limited studies on pickleball specifically, tennis—another racket sport—has been widely studied.

Tennis studies suggest:

• Higher cardiovascular fitness
• Lower body fat percentages
• Improved cholesterol profiles (especially HDL)
• Positive effects on diabetes management
• Increased bone density in hips and spine

Given pickleball’s similarities, these benefits likely apply to pickleball players too.

Comparison Table: Pickleball vs. Other Senior Sports

Sport

Impact on Joints

Cardiovascular Benefit

Social Component

Accessibility

Pickleball

Low

High

Very High

Easy to Learn

Tennis

Moderate

High

Moderate

Moderate

Golf

Low

Low-Moderate

Moderate

High

Swimming

Very Low

High

Moderate

High

Walking

Very Low

Moderate

Low-Moderate

Very High

Getting Started with Pickleball: A Senior’s Guide

Consult your doctor before beginning any new exercise routine.

Start gradually:

• Begin with 30-minute sessions twice a week
• Slowly increase duration as your fitness improves

Pickleball gear you’ll need:

• Shoes: Wear court shoes designed for lateral movement
• Paddle: Choose a midweight graphite or composite paddle (avoid wood)
• Ball: Indoor and outdoor versions are available

Check out our How To Choose a Pickleball Paddle Guide to get started.

Warming Up and Cooling Down

Warm up before playing:

• 5–10 minutes of light cardio (marching, jumping jacks)
• Dynamic stretches: leg swings, arm circles, side bends

Cool down after games:

• Static stretches: neck, arms, sides, quadriceps, calves
• Hold each stretch for 30 seconds, breathing deeply