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
Frequently Asked Questions
Q: Is pickleball safe for people with joint issues? A: Yes! Pickleball is a low-impact sport, making it easier on joints compared to running or tennis.
Q: Can I play pickleball if I’ve never played a sport before? A: Absolutely. Most beginners pick it up quickly and enjoy the social aspect.
Q: Are there indoor options for playing in extreme weather? A: Yes. Many community centers and gyms offer indoor pickleball courts, especially for senior players.
Q: What if I don’t know anyone who plays? A: Look for local pickleball meetups, senior clubs, or YMCA classes. Most groups welcome newcomers.
Competition for older adult??
Hi Suzanne,
Thanks for stopping by and leaving a comment.
If I understand your question correctly- are you looking for good places for older adults to compete?
If your local club doesn’t offer competitive play, you may want to check out this site, it has a schedule of upcoming senior tournaments- in case there is one in your area. Many states also have a “Senior Games” if you are looking to take the competition to the next level.
Hope that helps but if I didn’t answer your question please let me know.
Thanks- Matt
I have a question….I am 60+ in reasonable shape. Have played numerous sports over the years but have also had 6 surgeries on one knee…in particular ACL replacements twice….most raquet sports are a no no for me. Would Pickleball be a possibility? I am not asking for a medical answer, just a “good thing / bad thing” type of answer. Thanks in advance.
Hi Pam,
Thanks for the question.
I’d hate to be the one to tell you not to try pickleball but if you’ve been told to avoid racquet sports and have chronic knee trouble it’s probably not the best fit
although I have heard of people that had ACL surgery playing. As with many other sports, I think a lot depends on how the level of intensity you play at: some people play a slow strategic game mostly at the net while others are very competitive and are out to win every shot. When played competitively, pickleball has a lot of stops/starts, quick lateral movement and back and forth (not great on your knees). So if you are going to try it out I suggest finding recreational players who are interested in playing at your pace. I would take extra time to warm up, take it slow at first and make sure you are wearing proper footwear for pickleball.
Hope that helps.
-Matt
I am a type 2 diabetic and just started playing in November of 2017. I am over 60 years old. Since a started playing my aic dropped from 6.7-5.9. I have lost 6inches off my waist and have dropped almost 30 lbs. I do play 5-6 times per week and try to play at least 6 games of doubles. I have neuropathy in my feet so I have very limited mobility, but still enjoy playing.
Tod-
Thanks so much for sharing your story.
Your results are amazing!
It sounds like your health has improved greatly in part due to pickleball, but I know that apart from that it takes a LOT of hard work and dedication to get the kind of results you mentioned. My mother suffers from neuropathy so I know that’s an added challenge.
Congrats on a job well done – and best wishes for continuing good health!
-Matt
I’m not in my 50s or older but I have been playing for a few years. I use to weigh 265…I now weigh 160. I move faster, my hand eye coordination is superb, my mental focus has increased, gained muscle mass. I would say through my own experience pickleball is a fantastic sport to get or stay healthy! I will say I began to eat healthier on my pickleball journey. The sport got me motivated to eat better, get healthy, and show the guys it’s not just a Male sport.
Hi Amy,
Thanks for taking the time to comment and CONGRATS on the weight loss!!
That’s quite an achievement and takes a lot of dedication.
So cool that pickleball has been part of your journey to living a healthy lifestyle.
And I totally agree-pickleball is a great sport for all- men, women and all ages.
-Matt
I am quite surprised to hear that you would think pickle ball is a good exercise for older adults. Cudo’s to the ones who have the stamina to do it; however, my husband and I living in a 55 and older community have seen/heard of more injuries, one just yesterday, where a guy fell and his finger bone went right through the skin and his nose got all scrapped up!! It’s a very dangerous sport where you can easily fall and break your bones and hit your head! We all know as you age your bones aren’t as strong, especially for women. I believe any doctor will tell you the best form of exercise is walking!
Hi Donna,
Thanks for your comment.
I agree with you that pickleball is not for everyone.
I think it is worth pointing out that over 42% of active players pickleball are over 65 years old.
The sheer number of players over 65 that play seems to indicate that many of them find it a good match for their physical ability.
Many people switch to pickleball after years of playing tennis and other sports so this is also a factor to consider- they are athletic and have a good level of coordination before starting pickleball.
Of course, it’s very important to access ones physical ability before trying any new sport, especially if a person has trouble keeping their balance.
Unfortunately, there are injuries in every sport and, and as you point out, some players have broken bones due to falling on the court.
As you say walking it a safer option for people to keep active that find pickleball too intense.
Excellent all-around primer for someone new to pball! Will share!!! Hopefully, we can do more research on pball to support what we know intuitively. 😉 Just had my first doctoral student pass her dissertation proposal defense today! It’s an observational study but it’s a start.
Keep up the great work!
Ernie Medina, Jr.
Ambassador, Loma Linda, CA
Great research in the relationship of physical activity and cognitive development at an older age. I also agree that pickleball can be a great activity for life long fitness and the older population.