Pickleball, a sport that combines elements of tennis, badminton, and ping pong, has been gaining popularity over the years. While it may seem like a casual game, pickleball is actually a highly beneficial activity for individuals of all ages. It has been recognized by the American Heart Association as a form of physical activity that can improve cardiovascular health. With its low-impact nature and social aspect, pickleball is not only a fun and enjoyable game but also a great way to improve your overall health and well-being.
Matt Devore's Inspiring Journey
Matt Devore, a 30-year-old from St. George, Utah, shares his incredible story of how pickleball helped him lose 117 pounds, going from 490 to 373 pounds. All his life, Matt had been the "funny big guy" who embraced the role. Despite weighing 365 pounds in his senior year, he remained active by excelling in football, basketball, and baseball. However, over the years, poor eating habits and a decline in activity led to weight gain.
Like many people who struggle with their weight, Matt tried various diets and exercise programs but couldn't stick with them long-term. It wasn't until he discovered his love for pickleball that he found the perfect combination of fun and fitness. Initially hesitant, Matt worried about keeping up with other players. However, as soon as he picked up the paddle, his worries disappeared.
As Matt played more pickleball, he noticed positive changes in his body and mental state. The weight began to come off, dieting became easier, and he felt more energized and confident. Although the first few sessions were challenging, with shortness of breath and aching joints, Matt persevered. Gradually, he built up his stamina and could play longer without exhaustion. He also felt a sense of pride in his accomplishments.
Now, Matt plays pickleball for over two hours at a time, four to five days a week. Pickleball became his escape from the stresses of everyday life, replacing comfort eating with the joy of hitting the court. As he continued to play, Matt also made changes to his diet and lifestyle, eating healthier and tracking his food intake. The combination of pickleball and these lifestyle changes had a profound impact on his health.
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After starting pickleball, Matt was shocked to learn that he had lost 117 pounds, going from 490 to 373 pounds in just eight months. Beyond weight loss, pickleball provided a supportive community. Matt currently plays 4.0-4.5 competition in numerous leagues in Southern Utah, and the friendships he's made through pickleball have been some of the most meaningful in his life.
Despite challenges along the way, pickleball has given Matt a new lease on life, with more energy, confidence, and joy than ever before. He encourages others to try pickleball, as it might just change their lives as it did his.
Pickleball as a Low-Impact, High-Intensity Sport
Pickleball is a low-impact sport with high intensity. The nature of the game involves quick movements, strategic shots, and constant engagement, providing a cardiovascular workout that can improve endurance and stamina. The low-impact nature of pickleball reduces the risk of joint strain and injuries, making it appealing for those with joint issues or older individuals. Pickleball promotes overall fitness and contributes to a healthy lifestyle.
Cardiovascular Health and Endurance
Regular participation in pickleball can significantly improve cardiovascular health and endurance. The fast-paced nature of the game requires constant movement, challenging the cardiovascular system and increasing heart rate. This strengthens the heart muscle, improves blood circulation, and enhances overall cardiovascular fitness. Players experience increased oxygen intake and improved lung capacity, leading to enhanced endurance and stamina over time. Pickleball helps to burn calories, lower blood pressure, and reduce the risk of heart disease.
Hand-Eye Coordination and Reflexes
Active participation in pickleball enhances hand-eye coordination and reflexes. The dynamic nature of the game requires players to react quickly to the movement of the ball, anticipating its trajectory and adjusting their position accordingly. This improves hand-eye coordination and promotes the development of quick reflexes. The repetitive nature of these movements can lead to improved reaction times and heightened coordination, which can have positive effects not only on the court but also in daily activities.
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Calorie Burning and Weight Loss
Playing pickleball burns calories and promotes weight loss. The fast-paced nature of the game requires constant movement, engaging multiple muscle groups and elevating the heart rate. This leads to a higher calorie burn, helping to create a calorie deficit necessary for weight loss. On average, playing pickleball for an hour can burn between 400-600 calories, depending on factors like intensity and body weight. The intermittent nature of the game can boost metabolism and enhance fat burning, contributing to a healthy weight management journey and overall improved health.
Mac McCune's story exemplifies this. After suffering a spinal stroke in 2018 that paralyzed his left leg, McCune discovered pickleball in 2020 at his local YMCA. Weighing 450 pounds, he began playing regularly and also hit the gym. He embarked on a low-carb, no-sugar diet, cut out junk food and fried food, and vowed to quit chewing tobacco if he could lose 100 pounds. While McCune’s weight loss is more drastic than most, thousands of pickleball players have lost those frustrating extra pounds with regular play being part of their lifestyle change.
Numerous studies have shown that a pickleball player who weighs 150 pounds and plays for an hour using light effort will burn about 215 calories; using moderate effort the number increases to 357 calories. A 150-pound player using maximum effort can burn 500 calories an hour. One study showed that pickleball increased heart rate and burned more calories than walking.
Social Activity and Mental Health
Engaging in social activities like pickleball benefits physical and mental health. Participating in group activities provides opportunities for social interaction, fostering a sense of belonging and connection with others. This can help combat feelings of loneliness and isolation, which are often associated with poor mental health. The friendly and supportive atmosphere of pickleball encourages teamwork, communication, and sportsmanship, all of which contribute to a boost in self-esteem and confidence. Regularly participating in this social activity can reduce stress levels, improve mood, and enhance overall mental resilience.
Getting Started with Pickleball
Pickleball is beginner-friendly, even if you have no experience with racket or paddle sports. The court is small, the paddle handle is short, and the ball moves slower than a tennis ball, making it easier to hit.
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Here's how to get started:
- Find a Pickleball Club or Group: Check your local community center or rec center, or use USA Pickleball’s Places 2 Play tool.
- Wear Appropriate Footwear: Court shoes or cross-trainers are recommended for the lateral movements you’ll make on the court.
- Wear Comfortable Clothing: Tennis-like outfits or athletic wear will work.
- Consider Purchasing a Paddle: Rec centers may have paddles to use, but you can purchase a pickleball paddle set for around $40.
- Protect Your Eyes: Wear eye protection to shield your eyes from any wayward balls.
- Talk to Your Doctor First: If you have a health condition, talk to your doctor before starting pickleball.
- Warm Up Before You Play: A short walk or light jogging and gentle vollying can help your body prepare for the activity ahead.
- Start Gradually: Slowly build up your activity to avoid injury.
Common pickleball injuries include lower leg muscle strains and back strains. It’s also possible to stumble and fall while running on the court or turning to pivot, which can cause ankle or knee sprains. Mild strains can be treated with RICE (rest, ice, compression, elevation) and pain relievers.
The Pickleball Player's Science-Based Guide to Sustainable Weight Loss
Pairing your court time with intentional movement throughout the day can seriously level up your results and overall health.
The Power of Daily Steps
Non-exercise activity thermogenesis (NEAT) can account for 15-30% of your daily calorie burn. Walking is the most accessible way to increase NEAT.
Benefits of increasing your step count:
- 7,000+ daily steps reduce all-cause mortality risk
- Each additional 1,000 steps burns approximately 40-50 calories
- Walking after meals improves glucose metabolism
Practical Strategies:
- Take a 10-15 minute walk after meals
- Use walking meetings or phone calls
- Park farther away or take stairs
- Set a weekly goal of 49,000+ steps (7,000 × 7 days)
Resistance Training: Your Metabolic Advantage
Strength training helps preserve muscle, boost metabolism, and enhance body composition. It’s essential during weight loss to prevent muscle loss.
Minimum Effective Dose:
- 2-3 full-body sessions per week
- 6-12 sets per muscle group weekly
- Focus on compound movements (squats, deadlifts, presses, rows)
- Progressive overload to continually challenge muscles
Pickleball-Specific Benefits:
- Improved power and stability
- Potential injury prevention
- Enhanced court reactivity and agility
Cardiovascular Training Strategy
Beyond pickleball, additional cardio supports heart health, endurance, and fat loss.
Guidelines:
- 150 minutes moderate intensity OR 75 minutes vigorous per week
- Pickleball sessions count toward this total
- Add 1-2 HIIT sessions weekly for time efficiency
- Include low-intensity activities like walking or swimming
Action Step: Schedule your training sessions like important appointments, and track your activities to ensure consistency.
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