Is Pickleball One of the Best Exercises for Your Heart?

Pickleball is everywhere. Chances are, most people know someone who cannot stop talking about it. The courts at the local park are full. The paddles are flying off store shelves. And the games seem to go on for hours.

So what is behind all the buzz? And more important, is pickleball actually good for a person’s health? The short answer from doctors and researchers is yes.

Why everyone is talking about pickleball

Pickleball has been the fastest-growing sport in the United States for five years running. More than 24 million Americans played in 2025, according to the Sports and Fitness Industry Association. That is nearly six times the number who played in 2020.

The reasons are simple. The game is easy to learn. It works for almost any age. And it brings people together.

What pickleball does for the heart

Pickleball is a moderate-intensity workout. That means it raises the heart rate and keeps it up during play. Points come in short bursts, with quick steps, side-to-side moves, and reaches for the ball. This start-and-stop pattern is a lot like interval training.

The American Heart Association (AHA) recommends at least 150 minutes of moderate activity each week. A few pickleball games can help meet that goal without feeling like a chore.

The heart benefits are real. One study found that middle-aged and older adults who played one hour, three times a week, for six weeks lowered their blood pressure and cholesterol and improved their heart and lung fitness. That is a meaningful change in about a month and a half.

“I have a lot of patients in their 70s and 80s who use pickleball as their exercise,” said Brandie Williams, M.D., a cardiologist and physician on the medical staff of Texas Health Stephenville and with Texas Health Heart and Vascular Specialists, a Texas Health Physicians Group practice.

“They may play for two hours, and they may not get as intense cardio as they would riding a bike or on an elliptical, but they are getting their heart rate up, and it’s definitely better than sitting and watching TV.”

More than a heart workout

The benefits do not stop at the heart. A one-hour game can burn roughly 350 to 475 calories, close to a brisk walk. The sport also builds leg and core strength and improves balance, which helps prevent falls later in life.

There is a mental side too. Research has linked pickleball to better mood, higher life satisfaction, and lower stress. Much of that comes from playing with others. Most games are doubles, so there is always someone to talk to and laugh with.

AHA notes that pickleball is easier on the joints than tennis. That makes it a good fit for older adults, though players of every age enjoy it.

One of the most accessible sports around

Part of the appeal is the low cost. A starter paddle can cost less than $20. A pack of balls runs only a few dollars. A good pair of court shoes and a willing friend round out the list.

Public courts are easy to find. Many community parks and recreation centers have added them, and open play is often free. Skill level is no barrier either. Beginners can rally within minutes, while stronger players can push for a real competitive match.

Fun for the whole family

Pickleball also brings families together. The rules are simple enough for children and grandparents to share the same game. Matches are short and social, which makes them easy to fit into a weekend afternoon. For many families, it has become a new way to bond, stay active, and spend time outside.

A few smart steps before playing

Pickleball is safe for most people, including many with heart conditions. Even so, it is wise to check with a doctor before starting any new sport, especially for those managing a health condition. A short warm-up, plenty of water, and rest between games all help.

“I’ve definitely seen some people get injuries from stopping and starting playing pickleball, which is true of any racket sport,” Dr. Williams said.

The quick stops and changes of direction are worth respecting. Easing in and warming up first can help prevent strains. And since many players head to a restaurant after a match, choosing healthier food and drinks keeps the heart benefits going.

For a sport that is easy to learn, easy on the wallet, and good for the heart, pickleball has earned its moment.

Pickleball Points: Health Reasons to Grab a Paddle

• Good for the heart. The game raises the heart rate and counts toward the 150 minutes of weekly activity doctors recommend.
• Easy on the joints. Pickleball is lower impact than tennis, which makes it kinder to knees and hips.
• Burns real calories. A one-hour game can burn roughly 350 to 475 calories, about the same as a brisk walk.
• Builds balance and strength. Quick steps and side-to-side moves work the legs and core and help prevent falls.
• Lifts the mood. Most games are doubles, so players get exercise and social time in one.
• Easy on the budget. A starter paddle costs less than $20, and many community courts are free.
• Fits every age and skill level. Kids, parents, and grandparents can all play the same match.

Want more information about how to improve your heart health?

Texas Health can help. With primary care providers and cardiologists across North Texas, we can help you find the care you need. Find a cardiologist online at texashealth.org, take a free heart health assessment or call 1-877-THR-WELL (847-9355).