How Pickleball Helps Promote Healthy Aging

Over the last few years, pickleball has exploded from a niche hobby into a popular (and professional) sport. A cross between tennis and ping-pong, pickleball appeals to people of all ages, with around 20% of regular players being 55 and older.

Miguel Arce Rentería, PhD, is an assistant professor of neuropsychology at the Columbia University Vagelos College of Physicians and Surgeons and an expert in the science of aging. His research focuses on factors influencing Alzheimer’s and other degenerative diseases in Latinx communities in the U.S. and abroad.

With the days getting warmer and many of us heading outside, Dr. Arce Rentería discusses the many ways an activity such as pickleball supports healthy aging.

To start with the basics, what does healthy aging mean?

For me, healthy aging means living independently, both physically and intellectually, for as long as possible. By that, I mean we’re still able to accomplish our daily activities, including the basic things and the activities that bring joy to our lives.

What benefits does an activity like pickleball provide older participants?

There are several benefits that activities such as pickleball can offer older adults. Primarily, the aerobic exercise related to the fast pace of playing pickleball is great for the cardiovascular system. Several studies have shown that heart health is crucial for brain health, so any regular aerobic activity that gets the heart pumping is great for overall health.

In addition, reducing sedentary time, meaning time spent sitting around, is very good for one’s health. Studies have shown that more time spent in a sedentary state comes with greater mortality risk. So, regardless of how hard you might play pickleball, the fact that you’re not spending that time sitting at home or sitting at the office, but instead you’re out and about, moving, is a huge improvement.

Lastly, the social benefits of a group sport are tremendous, as well. Various studies have shown how social engagement is important for late-life brain health. In fact, the surgeon general recently stated that loneliness and social isolation are detrimental to one’s health. Regrettably, older adults are more likely to be affected by social isolation.

I’m excited about seniors embracing pickleball. It can foster wonderful social interactions during the match but also before and after, helping older adults create new social bonds or strengthen their established social network.

How can pickleball be especially beneficial to underserved populations?

Underserved populations, such as communities of color, face multifaceted barriers to aging. First, aging healthily requires access to appropriate medical care, which includes annual checkups with an emphasis on preventive medicine. Underserved populations are less likely to have adequate health insurance, less likely to have providers who speak their language, and less likely to have providers with the cultural sensitivity and training to encourage healthier behaviors.

Second, underserved populations often face greater social disadvantage throughout the life course, which increases the likelihood of worse health outcomes. By ‘social disadvantage,’ I’m referring to limited educational or occupational opportunities, reduced access to healthy food options, limited access to green spaces, and greater exposure to environmental contaminants.

Not to mention personal experiences of racism and discrimination. For all these reasons, exercise opportunities that are healthy and accessible, like pickleball, can be especially helpful to these communities.

Pickleball does not require much equipment, lessons, or a lot of space. Do you see it as a potential boon to seniors?

Definitely. If we want to increase physical activity and social engagement among older adults, we need to reduce or eliminate as many barriers as possible. I love that pickleball is relatively easy to pick up and play, and I think that explains why a lot of older adults are willing to give it a try.

Sometimes engaging in various sports requires a bit of out-of-pocket expense. But given that the equipment required for pickleball is only a racquet and a pair of sneakers, I think it’s an excellent opportunity to draw participants from varying socioeconomic backgrounds into a shared experience.

As for where to play, I’ve seen sections of school playgrounds and local parks repurposed for pickleball. And since a pickleball court takes up only a quarter of the area of a tennis court, it’s not hard to imagine numerous locations where a couple of pickleball courts bring together many neighbors.

What about younger players? Might there be long-term benefits of taking up pickleball as a teenager, young adult, or in a person’s middle years?

I’m glad you mentioned this. Exercise is always a good thing, no matter what age you are. Various studies have shown how important midlife health is in predicting late-life health, especially midlife cardiovascular health. People with chronic conditions such as high blood pressure, diabetes, or obesity in midlife are more likely to have cognitive impairment and possibly dementia later in life.

Luckily, an aerobic physical activity such as pickleball can improve people’s cardiovascular health. And yes, it’s better to start earlier in life. But it’s never too late. People need to know that they can, to a great degree, shape their future health outcomes.