Want to Get In On the Pickleball Craze?
These tips can help you safely enjoy this popular sport
Pickleball, which combines elements of badminton, Ping-Pong, and tennis—it’s essentially about using a paddle to get a ball over a net—has two characteristics that make it a good choice for older adults. It’s slower than other racket sports, and it’s easier to learn.
With a play area about a quarter the size of a tennis court and a plastic ball that doesn’t bounce as high or as fast as a tennis ball, you don’t have to run as much or as quickly. The paddles are lighter and shorter than tennis rackets, making them easier to swing and control. There are fewer rules than tennis.
Plus, pickleball is more social than many types of exercise—and it’s fun. In one study, participants rated pickleball 150 percent higher for enjoyment than walking. "People are finding it’s not a chore," says Cedric Bryant, PhD, chief science officer at the American Council on Exercise, who has played pickleball for more than 20 years. "It’s not something they’re doing just because they should, but because they enjoy it and want to do it."
Enjoying the Health Benefits
Pickleball is an effective workout, and, like walking, you can adjust the intensity to your preference. A friendly doubles match can qualify as moderate-intensity aerobic exercise. A competitive singles match is likely to be more vigorous.
Set Aside Time to Warm Up
"Don’t just hit the court and go right into having a game," Bryant says. "We can’t go from 0 to 60 like when we were in our 30s." A warm-up is the best defense against injury, so take at least 5 minutes to prep your body.
Try doing 10 to 20 jumping jacks or half-jacks (stepping one leg at a time out to the side instead of jumping). Also, do several side-to-side steps to the right and then to the left, and some high-knee jogs or marching in place. Finish with 2 to 3 minutes of easy volleys.
Take 4 Smart Steps
- Wear court shoes. Running and walking shoes are designed for forward, not lateral, movement. Court shoes, including those for tennis, provide more stability as you move side to side, to minimize the risk of rolling your ankle. They also have treads designed for quick starts and stops.
- Check the court. Benches, garbage cans, or cracks on the court can lead to a collision or slip. Wet courts can be slippery, so if your play area seems to be damp, it’s best to reschedule your game.
- Communicate clearly. A simple "I’ve got it" when you’re going for a ball can prevent you from crashing into your teammate while playing doubles.
- Never move backward. To get a ball that’s overhead, turn and run toward it. Backpedaling, or moving backward, is a common cause of falls.
Pick the Right Pickleball Paddle
Check our review of the best pickleball paddles. And remember to:
- Consider the weight. A light paddle (under 7.3 ounces) is easy to control and puts little stress on elbows and shoulders. If you like to hit the ball hard, a midweight paddle (7.3 to 8.4 ounces) will give you sufficient power without over-taxing your arm like a heavier paddle can.
- Check the grip. You want no more than an index finger width between your thumb and other fingers when you grip the handle. The wrong size could lead to wrist or elbow pain.
- Go for a wide paddle. These give you more power with less effort—because of their bigger sweet spot—and more control.
Editor’s Note: A version of this article also appeared in the June 2023 issue of Consumer Reports On Health.
