Pickleball, which is one of the fastest growing sports in the US, is a paddle sport that combines elements of badminton, tennis and table tennis. Suitable for people of all ages and fitness levels, this sport can be played both indoors and outdoors, depending on where you find a court. Some people even repurpose tennis courts to play pickleball.

Pickleball is especially popular among middle-aged and older Americans because it is low impact and easy on the joints. But it’s also a popular addition to school gym classes because the game is easy for youngsters to learn. Plus, you can’t beat the fact that pickleball also offers a number of health benefits.

“Playing (pickleball) makes you better flexibilitylowers blood pressure and builds strong muscles,” Josh York, CPT, a certified personal trainer and the founder and CEO of GYMGUYZ, said Health. “It also improves your cardiovascular health and hand-eye coordination.”

Read on to learn about these benefits and more. You’ll also find information on how to get started playing pickleball and how to stay injury free.

Perhaps one of the most attractive aspects of pickleball is that it provides a low-impact workout suitable for most people, regardless of their age or fitness level. Melissa Zhangsaid the director of communications for USA Pickleball Health. And while there is a risk of injury in any sport, the risks with pickleball are relatively low, she said.

This could explain why so many adults play the sport. In fact, the Association of Pickleball Professionals (APP) reported that nearly 50 million US adults play pickleball, with 70% of participants between the ages of 18 and 44.

“Because pickleball is a low-impact sport that’s easy on the body, it’s a great way to get exercise and keep your bones, joints and muscles healthy.” Kelli Kopach, EdDsaid a fitness instructor at Lifetime Fitness and an educator at Deer Path Middle School Health.

Pickleball is a whole body, cardiovascular training that has a positive impact on your overall health and well-being. In fact, one study found that people who played pickleball three times a week for an hour at a time for six weeks showed improvements in cardiorespiratory fitness. cholesterol levelsand blood pressure.

Another study found that playing pickleball can have more of an impact on your health than walking. Researchers found that middle-aged players burned 40 percent more calories during a 30-minute game of pickleball than during 30 minutes of walking. They also increased their heart rate at moderate intensity levels more effectively.

According to Zhang, pickleball not only provides a way to get outside and get some fresh air, but also makes a lot of friends and connections when playing. These types of interactions help offset the negative impact of social isolation, which has been shown to increase risk of dementiadepression and premature death.

In fact, one study found that pickleball players over the age of 65 who maintained friendships and social relations did playing pickleball — even during the pandemic — had more life satisfaction and less loneliness. Meanwhile, those who gambled less often or stopped gambling reported more loneliness and less satisfaction with their lives.

Research has shown that exercise can boost mental health— and pickleball is no different. In fact, a review of 13 studies found that playing pickleball can positively impact a number of psychological markers and improve overall mental health. For example, researchers found that people who played pickleball reported improved well-being, greater life satisfaction, fewer cases of depression, less stressand more happiness.

Meanwhile, another study found that older people who competed in pickleball tournaments reported lower levels of depression. Playing pickleball competitively can also help people find purpose and set goals—two components that can ease people into their retirement years.

Your cognitive abilities may decline as you age. But finding ways to maintain or even improves knowledge it is essential for functional independence, especially as you age. Displaying good functional skills will help you continue to live independently, drive safely, manage your finances, and take your medications as directed.

And playing pickleball can combat—or slow—the natural decline of cognitive skills. In fact, researchers at Utah State University found that a six-week pickleball class not only improved the health outcomes of older adults, but also boosted their cognitive abilities. The researchers also noted that participants reported less pain and could jump higher.

Fortunately, if you want to try pickleball, you don’t have to make a huge investment to get started, York said. “All you need is a quality racket, some balls and a place in your community to play.”

You should also wear breathable clothing, moisture wicking socksand non-slip flat-soled shoes that provide quality arch support, he says. Also consider whether you will be playing indoors or outdoors as this will affect your paddle and ball selection.

“A beginner should start with a lighter weight paddle to maintain proper form and avoid injury,” Kopach said. “Once you (become) more skilled, then (you can) invest in more advanced equipment.”

To learn the basics of the game, consider taking a lesson or two, enrolling in a class, or watching online videos. In fact, USA Pickleball offers a website where you can learn some of the basic rules of the game.

Once you’re ready to hit the ground running, browse local groups on social media or at your local gym, Zhang said. Another option is to contact a local USA Pickleball Ambassador. You can find ambassadors in your area by going to our website, clicking on the Ambassador tab and entering your zip code into the Ambassador database.

Kevin Stone, MDsaid an orthopedic surgeon and president of the Stone Research Foundation Health that he has seen an increase in pickleball-related injuries. For example, he notes that the bending, reaching, and overhead hitting that occurs in pickleball can damage tissues unusual with these types of strains.

Knee injuriesin particular, it can occur when you lunge, pivot, and twist, and shoulder injuries sometimes happen when you do repetitive punches, he says. There is also the risk of sprained ankles, tendonitisand wrist injuries.

To stay safe while playing pickleball, talk to a healthcare provider to make sure it’s the right sport for you. Also consider stretching and warming up before the game. Wearing supportive shoes, staying well hydrated, and wearing a pair of goggles or safety glasses can also help reduce unintentional injuries. You might even be able to mitigate your risk by engaging in strengthening exercises regularly, Dr. Stone said.

“If an injury occurs, it’s important to address and treat it immediately, as opposed to ‘wait and rest,'” he added. “We want to make sure we can use interventions that will speed healing and prevent arthritis.”

Pickleball is one of the fastest growing sports in the US, with over 50 million adults playing the sport each year. Not only is it a fun and social game, but it also offers a number of health benefits. In fact, playing pickleball might help burn caloriesimproves blood pressure, improves heart health and lowers cholesterol. Other potential benefits include improved flexibility, mental health and cognitive abilities.

If you’re interested in playing pickleball, all you need is a pair of supportive shoes, a paddle and some balls. You should also talk to a healthcare provider to make sure this is the right sport for you; and take steps to reduce your risk of stretch injury by doing strengthening exercises, staying well hydrated, and wearing protective gear.