Pickleball vs Yoga: Which One Boosts Your Body & Mind More?

While yoga has long been championed for flexibility and mindfulness, pickleball is quickly catching up as the go-to fitness trend in Singapore. Let's break down how these two compare and which one may be your new wellness routine.

PHOTO: THE NUTRITION SOURCE, HARVARD UNIVERSITY

1. Physical Benefits: Cardio vs. Flexibility

If you're looking for a workout that gets your heart rate up and helps improve overall stamina and strength, pickleball delivers. Pickleball is an active, heart-pumping sport that improves cardiovascular endurance through quick bursts of movement, muscle strength in the legs, arms, and core, as well as your coordination and agility through fast reflexes and court movement

On the other hand, yoga shines when it comes to building a strong, flexible body with long-term joint health in mind. It focuses on flexibility through deep stretches and lengthening movements, balance and core strength, as well as joint mobility and posture.

2. Mental Focus & Mindfulness in Motion

Both pickleball and yoga engage the mind, but in different ways.

Yoga is well known for encouraging mindfulness and inner calm, reducing anxiety and stress through breathwork and meditation, as well as enhancing body awareness and mental clarity. It’s a moving meditation, designed to bring you into the present moment and help quiet mental chatter.

Pickleball, although more fast-paced, still trains the brain as it requires quick decision-making and concentration, which helps to improve reaction time and hand-eye coordination. It offers a mental escape, focusing your attention fully on the game and away from outside stressors!

3. Social Engagement: Solo Practice vs. Group Play

Pickleball is inherently social. Whether you're playing doubles or chatting between matches, it’s built for community. You’ll find opportunities to meet new people, engage within a team-oriented atmosphere and discover a fun and friendly way to stay active with others

Yoga tends to be more solitary—even in a class setting. It’s about going inward. While you may share space with others, the focus is personal and introspective. That said, there are many opportunities for social connections to develop when attending classes for any sport, dependent on the individual!

So on balance, pickleball is better suited for extroverts or those craving social connection as there is an inherent socialising factor to the sport. On the other hand, yoga is ideal for both extroverts and those who prefer solo, reflective practice alike!

4. Calorie Burn & Weight Management

If calorie burn is your goal, both have something to offer—but pickleball has the edge.

A typical hour of pickleball burns between 400–600+ calories, depending on intensity.
It keeps your heart rate up and incorporates dynamic movements that torch fat and improve metabolic health.

Yoga, particularly gentle or restorative types, burns fewer calories—around 200–300 per hour. However, more vigorous styles like power yoga or vinyasa can offer a better burn, in the 300–500 range.

Still, yoga supports weight management through stress reduction, hormonal balance, and building lean muscle over time. If you’re looking for intensive higher calorie burn and fat loss, pickleball wins. But for long-term wellness and body balance, yoga is a great ally.

5. Which Is Right for You Based on Fitness Goals

When deciding between pickleball and yoga, the right choice comes down to what you want out of your fitness routine. Each activity offers unique benefits—so the best option depends on your personal goals, preferences, and lifestyle.

Choose Pickleball if you want to:

Improve cardiovascular health
Burn calories and manage weight
Build strength and endurance
Enjoy competitive, fast-paced workouts
Stay motivated through social interaction

Choose Yoga if you want to:

Increase flexibility and mobility
Reduce stress and improve mental clarity
Enhance balance and posture
Support recovery or injury prevention
Cultivate mindfulness and body awareness

Still can’t decide? Why not try both! Many athletes and fitness enthusiasts find that combining pickleball and yoga offers the perfect blend—energizing cardio and strength from the court, balanced by the calming, restorative power of the mat.