Pickleball health benefits and what to know before you play

(Aging Untold) — Pickleball is the fastest-growing sport in the United States, according to the Sports & Fitness Industry Association, and millions play.

Health benefits

Pickleball offers broad physical benefits, including increased blood flow, circulation, oxygenation, movement, equilibrium and balance, Dr. Rhea Rogers, a board-certified physician and Aging Untold co-host, said.

While there are health benefits, Rogers said players who have been sedentary should ease into the activity gradually.

“If you’ve been sitting down for 10 years, you can’t get up and go run a mile,” she said.

Aging expert and Aging Untold co-host Amy O’Rourke urged new players to approach the sport carefully.

“To get the most benefits, please, please, please don’t jump in with a bunch of pride, a bunch of competition,” O’Rourke said. “Go slow. Try to put your pride down. Try not to beat everybody on the court so that you can really enjoy the socialization, the interaction and then some healthy competition that will be experienced without injuring yourself.”

Injury risks and safety tips

Aging-well coach and Aging Untold co-host Katherine Ambrose urged people to play against opponents of a similar level.

“Make sure that people are going to kind of play at your level because there are some older women out there that, they shoot rockets at you, and so you might need goggles, because there’s really serious injuries,” Ambrose said.

Recommended safety steps included warming up before play, stretching, performing squats and building arm strength.

Gerontologist and Aging Untold co-host Sam Cradduck noted that competitive instincts can increase injury risk, pointing out that pro athletes typically retire in their 30s as their bodies slow down.

“There’s a reason why pro athletes typically retire in their 30s. You know, our bodies don’t do what they used to do,” Cradduck said.

Tips for beginners

Ambrose has recommendations for players who are new to the sport:

• Play doubles or with three to four people rather than singles.
• Take lessons.
• Learn the rules, which can initially be confusing but manageable.

Pickleball has a cross-generational appeal and courts often bring together players of multiple age groups.