How Pickleball Boosts Heart Health and Cardio Fitness

Performance Pickleball
May 9
3 min read

Could pickleball be the new cardio prescription? If you're looking for a fresh, enjoyable way to stay active and protect your heart, it might be time to grab a paddle.

Basic Heart Health Benefits

Pickleball is more than just a game – it’s a full-body workout that supports key cardiovascular health markers. Here’s how:

1. Strengthens the Heart

Pickleball involves constant movement, quick bursts of speed, and short recovery periods, which mirrors interval training. This keeps your heart rate in a healthy zone, improving endurance and strengthening your heart muscle over time.

2. Lowers Blood Pressure and Improves Circulation

Aerobic exercise like pickleball improves blood flow, reduces arterial stiffness, and can help lower high blood pressure—one of the leading risk factors for heart disease.

3. Helps Control Weight

A single hour of recreational pickleball can burn between 400 to 600 calories, depending on the intensity of play. Regular games can support weight loss or maintenance, easing the load on your heart and lowering risk for conditions like diabetes or high cholesterol.

4. Boosts Mood and Lowers Stress

Exercise is a natural stress-reliever, and the social, interactive nature of pickleball makes it especially uplifting. Reduced stress and better mood can help lower your risk for stress-induced heart issues like high blood pressure and arrhythmia.

A woman playing pickleball at Performance Pickleball — PHOTO: PERFORMANCE PICKLEBALL

Pickleball vs. Walking or Jogging

Compared to walking, pickleball generally offers a higher level of intensity. A brisk walk may elevate your heart rate modestly, but pickleball involves quick bursts of movement, lateral agility, and continuous engagement, which helps improve cardiovascular endurance more efficiently.

Compared to jogging, pickleball tends to be lower impact. Jogging can put significant strain on the knees, hips, and ankles—especially for older adults or those recovering from injury. Pickleball offers many of the same cardio benefits as jogging, but with shorter sprints and built-in recovery periods, making it easier on the joints.

In short, pickleball strikes a balance: it’s more dynamic and heart-pumping than walking, but more joint-friendly and sustainable than jogging. That makes it an ideal choice for anyone looking to get moving and stay heart-healthy.

Tips for Safe, Heart-Healthy Play

Whether you're new to exercise or a weekend warrior, keeping your heart safe during physical activity is key. Here’s how to play pickleball in a heart-smart way:

Start with a Warm-Up: Spend 5–10 minutes doing dynamic movements like arm circles, leg swings, or a light walk around the court to prepare your heart and muscles.
Listen to Your Body: If you feel dizzy, overly short of breath, or experience chest discomfort, stop playing immediately. Don’t ignore warning signs—your heart is your best guide.
Hydrate Regularly: Dehydration can increase strain on your heart. Sip water before, during, and after play, especially in hot weather.
Ease In if You’re a Beginner: If you’re just starting out or have a heart condition, begin with shorter sessions and gradually build endurance. Even 20-minute games offer benefits when done consistently.
Wear the Right Footwear: Supportive court shoes help with balance and reduce impact on your joints, protecting you from falls and injuries that could sideline your progress.