Everyone’s playing pickleball – should you play too?
An informed perspective on enjoying the benefits while minimizing the risks

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A few weeks ago, I shared the tough-to-digest news of my shoulder arthritis and used it as an example of why you should be selective about your physical activity.

Although chronic physical limitations incurred from playing sports (and their potential to affect the rest of your life) are a very real thing, today I’d like to balance that with a more positive (but still informed) perspective on why you should play sports.

And yes, even if you’re older and never really felt like much of an athlete, I’m talking to you!

With that in mind, we’ll focus on pickleball.

As a tennis player, it pains me to promote pickleball. But pickleball has become quite popular and has a much shorter learning curve. So, it arguably has more relevance here.

(If you do, however, end up really liking pickleball, at least give tennis a try. I could write a long, but heavily biased list of reasons why I think it’s better.)

Here are the three most important reasons why you should consider playing pickleball (or a similar sport):

Reason 1: Doing something explosive

You’re probably thinking “Explosive?!?! That sounds extreme and dangerous.”

It’s not either of those, mainly because explosiveness is relative. In fact, instead of being extreme or dangerous, it’s very important for your physical health, particularly in your last few decades of life. 

Explosiveness, more technically referred to as power, is the ability to apply force quickly.

For a young athlete, an example would be sprinting down a field or court, making quick cuts to evade defenders, and jumping two or three feet in the air to catch or block a ball. 

That’s probably the type of example you’re thinking of when you see the word “explosive.” 

But in your last few decades of life, “explosive” becomes much simpler, like quickly adjusting your step while walking to avoid an obstacle you didn’t see, or quickly repositioning and bracing your leg to regain your balance and avoid falling. 

These are still acts of explosiveness because they require a rapid application of strength. 

The ability to be explosive (at an age-appropriate level) is very important for two main reasons:

1. After age 65, falling is a leading cause of death (not because of the fall itself, but because of the downward spiral of decline that typically follows)
2. Power is the physical attribute that declines the most rapidly and significantly with age, even more so than strength. Loss of power is therefore a major contributor to frailty and loss of physical independence.

But let me be clear – pickleball (or any other sport) is NOT your power training. 

You should be following a structured fitness program that emphasizes power training to an extent that’s appropriate for your current ability. This should be considered a prerequisite for playing pickleball.

Neglecting this is one of the things that could make pickleball dangerous. Instead of playing pickleball to get fit, you should be getting fit to play pickleball. (Or more precisely, you should be getting fit, period – regardless of pickleball.)

The beneficial explosiveness that pickleball provides is supplemental to structured fitness training – not a replacement for it.

Pickleball forces you to move much more explosively (again, relatively speaking) than typical daily activities. And the random, full-body nature of this is what makes it a great supplement to structured training. But without a basic foundation of general fitness, it’s also what can make pickleball more dangerous than beneficial. 

Reason 2: Cognitive stimulus

Dementia is awful, and for many reasons.

If you have kids, you probably don’t want them to know how it feels for you to not know who they are or have to care for you 24/7. (Even though I knew it was coming, there are few things I remember as clearly as the first time my dad said, in complete surprise, “You’re Vincent?”)

You probably also don’t want any part of the early decline – when your cognitive function is still functional, but bad enough to know what’s coming. 

There are many things you can do to preserve your cognitive function and lower your dementia risk. Pickleball is one of them.

Visually tracking a moving ball and coordinating your body to chase it down and hit it is collectively an intense cognitive stimulus – one that can help maintain and even improve your brain function. 

And even though pickleball is pretty simple, there’s still technical skill involved. Developing this skill is an additional mental stimulus that can help keep your cognitive function fresh.

Even the basic parts of the game, like keeping score and knowing where to be on the court, keep you thinking and, in turn, can further contribute to keeping you mentally sharp. 

But, just like the explosive aspect of pickleball, the cognitive stimulus should be regarded as a supplement rather than foundational support.

The real foundation for cognitive health should include:

• A high-quality diet that provides the essential nutrients most important for brain health and minimizes excess inflammation, which can accelerate cognitive decline. 
• A structured exercise program emphasizing both strength and aerobic training, which facilitates the development and wiring of new brain cells (contrary to the old belief that the adult brain doesn’t produce new cells).
• Frequent engagement in mentally stimulating activities, like learning and problem solving, which can improve overall cognitive function.

Reason 3: Strengthening your social network

The strength and quality of one’s social network can be huge determinants of happiness, overall mental wellness, and even disease risk. 

Simply put, having a common interest creates potential for friendship. (A large portion of my friends are people I’ve met through ski racing, tennis, and golf.) 

Pickleball is popular and easy to play, making it a convenient choice for strengthening existing friendships and cultivating new ones. It’s also easy to get involved – it shouldn’t be hard to find a local “learn to play” program and/or a group of beginners who play regularly.

And because socializing is a mentally stimulating activity, the social nature of pickleball is another way in which it can help support your cognitive health (in conjunction with the more foundational habits mentioned earlier).

Putting it all together – should you play?

For better or worse, I tend to be pretty direct, and I think this is a good time for it.

If you’re not already:

• exercising consistently with clear and meaningful purpose,
• paying close attention to what you’re eating,
• prioritizing your sleep, and 
• effectively managing stress and other negative emotions,

then you’d be fooling yourself to think that pickleball lessens the importance of addressing any shortcomings in these areas. 

Also know that the more you play pickleball (or any other similar activity), and the more you expect it to take the place of structured fitness training, the more likely it becomes that the risks (degeneration, pain, and injury) will outweigh the benefits.

And one final caveat I’ll add is that pickleball can be tough on your knees and hips since it’s played on cement, and can be hard on your back since it requires simultaneous bending and twisting. So, be cautious if you tend to have trouble with any of these areas.

Otherwise, with a solid foundation in place and appropriate expectations, get out and play! 🏓

To being an athlete,
Dr. Vin