Staying Healthy While Playing Pickleball: Tips for Older Adults
Pickleball has emerged as America’s fastest-growing sport, with an astounding 311% increase in participation over just three years. The sport had 19.8 million players in 2024, representing a 45.8% jump from the previous year. It is especially popular among older adults because it is low-impact, provides social opportunities, and is fun for people of all skill levels.
But as with any sport, staying healthy on the pickleball court requires some attention to safety, especially for those aged 50 and up. Whether you’re a seasoned player or just picking up a paddle, these health-focused tips can help you stay active and injury-free.
Warm up and stretch – Before stepping onto the court, devote 5-10 minutes to gently warming up your body. Simple activities like walking, arm circles, and light stretches targeting your legs, shoulders, and back can increase blood flow, enhance flexibility, and help prevent strains.
Wear the right shoes – Pickleball players needs to wear court shoes that that are specific to playing on a court. Too many times, players starting to learn the game will use their running shoes, which do not support side motions. This can be dangerous for the player. Shoe stores sell pickleball court shoes, which are essential to staying safe.
Practice good technique – Pickleball’s relatively small court invites quick movements and sharp turns. Learning proper footwork and paddle grip will not only improve your game but can also reduce stress on joints. If possible, seek out instruction from a coach or experienced player.
Stay hydrated and protect yourself from the sun – Older adults are more prone to dehydration, especially during outdoor games. Bring a water bottle and drink frequently. Wearing a hat, sunglasses, and applying sunscreen will protect your skin during sunny matches.
Listen to your body – Pay attention to early signs of fatigue, soreness, or discomfort. Take breaks when needed and don’t hesitate to sit out a game if something feels off. Remember that consistency and enjoyment are more important than intensity.
Pickleball isn’t just a physical activity–it’s social too. Playing regularly can foster friendships and boost your mood, lowering depression and improving self-esteem. For older adults, this sense of belonging is as important for health as the exercise itself.
With the right approach, pickleball can be a safe, fun engaging way for you to stay active, connected, and healthy for years to come.
