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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
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.
About Dennis Rodriguez
Pickleball Portal Contributor
Dennis Rodriguez is a contributor to Pickleball Portal, sharing insights and expertise to help players of all levels improve their game.
12 comments from our community
These comments were originally posted on our WordPress site and have been preserved here. New commenting coming soon.
Competition for older adult??
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.
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.
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.
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!
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.
