ALL ABOUT PICKLEBALL
Song: ‘Eye of the Tiger’- Survivor
I think most people have heard about Pickleball but many don’t really know what the game is all about.
Pickle ball has been around since the 60’s and in the last three years it has been named the fastest growing sport in America and trending the same in Australia, Canada and Europe.
It is a game that initially and still does attract many of the Baby Boomer generation as it much easier on the joints however, it is now popular with younger age groups. It is also a game where a 20 year old can play a 70 year old as it less about power and more about strategy and ‘dinking’ (soft shots). I played on a cruise ship with a mum, dad and a 12 year-old and it was so much fun!
The game is played on a court less than half the size of a tennis court and using a lightweight plastic ball and a small bat called a paddle. Having never been much of a ball sports person I found it easy to learn, it is very addictive, so much fun, very social and a fantastic physical workout. It can be played indoors or outdoors. Many purpose build courts are springing up due to the high demand and many tennis courts are being converted to Pickleball courts
PHYSICAL BENEFITS
Even though it is a smaller court it is a fast paced game with constant movement that gets the heart rate up, great for aerobic capacity and with regular play can help to lower blood pressure and improve overall heart health.
The game requires eye hand coordination and improves balance, agility and functional stability.
As it is a smaller court there is less strain on knees and ankles and the serving isn’t overhead like tennis so less shoulder or rotator cuff injury.
Pickleball is excellent for maintaining muscle and developing ‘functional strength’. During a game you are often in a semi squat position which strengthens quads, glutes and hamstrings. It is a great game to strengthen core stability, obliques and transverse abdominis.
Pickleball can also become a muscle builder. To increase muscle mass eat some high quality protein such as a kefir based smoothie or eggs after playing . This will repair and grow muscles. And by adding some resistance training using bands or weights, and a few reps of wall sits and lateral lunges this will increase muscle mass. Pickle ball is one of the best sports for building lean, functional muscle that can keep you strong for years to come.
Before a game fuel up with some complex carbohydrates about 1-2 hours before playing. Some examples are oatmeal with fruit, whole grain toast with peanut butter or Greek yoghurt with berries.
After a game some great recovery foods include kefir smoothies, eggs, or grilled lean meat, chicken or salmon. Plus don’t forget to rehydrate. Plain water with a pinch of sea salt and a squeeze of lemon will replenish electrolytes.
Creatine Monohydrate has become popular and can benefit muscle maintenance and recovery. New research suggests it also supports brain health. You need to take it consistently, 3-5 grams and drink plenty of water but check with your doctor before starting a new supplement.
So far I have found pickleball to be inexpensive and I usually pay between $7 and $12 for two hours. ( my local recreation centre and PCYC) . Some of the new purpose built facilities are more expensive but they are lovely and airconditioned.
You don’t need any special equipment just a paddle and some good shoes. Court shoes or pickleball shoes are better than running shoes as running shoes due to their design can cause you to roll an ankle. There is no dress code just comfortable and breathable. I like a pocket so I can keep a spare ball in it. If you are playing outside don’t forget sun screen, and a hat or visor.
And a water bottle to keep yourself hydrated when playing indoors or outdoors.
Lastly and importantly there are some key mental health or cognitive benefits. Pickle ball is a game where you need to make split second decisions aiding quick decision making and multitasking. It provides social connections as you laugh, interact and meet new people plus, a sense of belonging and purpose when you turn up at each game.
It releases endorphins to help with stress reduction and is a form of active meditation. ( I once played feeling very down but after I started playing I totally focused on the game and forgot my worries. Afterwards I was able to think clearly and calmly work through my worries.) Plus just learning a new skill helps keep the brain resilient against cognitive decline.
If you want to find out about Pickleball in your area go to
- Pickleball Australia (the national governing body)
- Pickleball NSW
- Pickleheads – for travellers and global reach
- OpenSports app.
- Check with local tennis clubs as many now include pickleball
If you, like myself are focused on healthy aging and longevity and wanting to start a new physical activity I recommend giving pickle ball a go. It has so many benefits both physically and mentally. At 68 I wasn’t sure if I would be even able to hit the ball and surprised myself how easy it is. I don’t want to be a competition player but what I enjoy is that it is a fun way to get exercise, meet new people and have a good time.
So till next time ‘Keep on Rocking and Rolling’
Kim