Looking for a sport that’s addictive, flexible, and surprisingly intense? Pickleball might be your next obsession.
For many of us, saying that we don’t make the effort to prioritise exercise is a sincere admission.
We have various excuses for passing on a much-needed workout, some of them valid – especially if we’re in the middle of demanding schedules—and others…a little less so (hello, procrastination).
But for to Mr Goh (name changed for privacy), a 63-year-old shift worker, the key is to exercise with friends who are constantly jio-ing you into a workout session, and to make sure the activity is fun for everyone. Even if that means regularly jumping from one sport to another.
“We try to get together at least twice a week, but that’s the only constant. The activities we decide on never stay the same for more than a few months because we get bored,” he states.
He even seems a little proud of that fact. And why not? The types of sports his group members – aged 61 and up – have exposed themselves to over the last seven years is long and impressive, running the gamut from long distance cycling and rock climbing, all the way to water sports like kayaking.
And their most recent game of choice? Pickleball.
Their sessions have actually been fully occupied by this sport for almost a year, and Mr Goh attributes their unusual commitment to it as a result of ageing.
“I think we’re all very fit for our age! But many of us have also been slowing down a bit. We wanted to try a sport that was still very fun and active, but also not so heavy on our joints,” he elaborates.
Prior to that, the group had been engaged with tennis. Transitioning to pickleball felt natural – similar techniques, lighter equipment, and a far lower impact on the knees and elbows.
“Pickleball was perfect for us,” he muses.
Interestingly, he’s not the only one who feels this way about the racquet sport.
The Rise of Pickleball
There was a time when the world didn’t know pickleball was even a thing, but no longer.
These past years have witnessed its explosion into popularity, with the investments of high-profile athletes like LeBron James and Patrick Mahomes pushing this oddly-named sport into superstardom.
But outside of its celebrity status, there are multiple reasons why more people have been picking it up, one of those being it’s easy-to-learn nature.
Part of its mass appeal lies in its accessibility. It’s a hybrid of tennis, badminton, and table tennis, played on a smaller court with lightweight paddles and a plastic ball. It’s easy to pick up, forgiving for beginners, and offers enough strategy to keep players engaged.
And because people can quickly become decent at the game, the pickleball community is also a pretty open and welcoming bunch, as even newcomers can eventually maintain a bit of a rally with longtime players.
In addition to its ability to promote social interactions, pickleball is also versatile. You can play in any court, indoors or outdoors, and in either singles or doubles. You can even tweak the rules, making it a fairly flexible sport.
Ultimately, its accessibility is what makes pickleball so attractive for people of all backgrounds.
Health Perks Beyond the Court
While pickleball is a relatively low-impact sport, it doesn’t mean it’s low in intensity.
A game can get pretty fast-paced and sweaty, and since adults need at least 150 minutes of moderate intensity exercise per week, a bout of pickleball every few days can be all you need to preserve your overall wellbeing.
But the benefits go beyond the physical. It’s a full-body workout that is also highly engaging for the brain, as you need to continuously analyse and change your strategy according to your opponent and the situation. This can have a profound impact on cognitive health, and can also lead to better balance, coordination and agility.
Moreover, as a social activity that happens to be distinctly physical, pickleball can be a real mood-booster, even going as far as warding off loneliness and depression.
The One Thing to Watch Out For – Injury
However, like any physical activity, pickleball comes with the risk of injuries.
Typical injuries include sprains, strains, and a particularly common overuse injury known as tennis elbow.
“Tennis elbow or lateral epicondylitis occurs when there is an injury to the outer (lateral side) tendons in your elbow.” explained Dr Scott Xu, an Associate Consultant from the Department of Sport and Exercise Medicine at Changi General Hospital.
“This tendon attaches your forearm muscles (muscles in the front part of your arm, before the elbow) to the elbow joint, and it helps to control movements of the wrist.” He elaborated.
And because racquet sport players are repetitively swinging their arms around, many tend to be afflicted by it.
As pickleball is a low-stakes recreational activity for most of us, what can be done to prevent such injuries from interfering with our long-term enjoyment of it?
Keeping the Fun While Playing It Safe
What’s something we’re strongly encouraged to do before exercising?
Warm-ups.
Here’s a handy guide for you (Via Viatris Malaysia)
Take five to stretch your whole body, from your arms and legs to your core, so that it’s sufficiently prepped for a few rounds of pickleball.
Don’t skip the cool-down either – having one can be immensely helpful for fending off the post-game aches.
If you want to incorporate pickleball into your regular workouts, consider building on some muscle mass to enhance the strength of your shoulders, arms, legs, and core.
Additionally, make sure that the grip size of your pickleball paddle is right for you. A grip that is too small or too large forces your forearm muscles to overcompensate, increasing your injury risk. There will be less strain in your arm if you don’t have to hold your paddle too tightly.
But above all, remember the reason you started.
“Exercise isn’t just about staying in shape,” Mr Goh jokes, patting his beer belly. “It’s about the action and the excitement involved.”
And he has a point – mindset matters when it comes to sustaining our motivation for staying physically fit. Why see exercise as a drag, when you can choose to make it so fun that all you want to do is do it again?
External References
- Adcox, S. (2024, November 14). What to Know About Pickleball. WebMD. Retrieved from: https://www.webmd.com/fitness-exercise/what-to-know-about-pickleball
- Fahlström, M., & Zeisig, E. (2022). Management of tennis elbow in racket sports – a literature review. International Journal of Racket Sports Science, 4(1). Retrieved from: https://journal.racketsportscience.org/index.php/ijrss/article/view/65
- Godman, H. (2023, September 1). How to avoid this common pickleball injury. Harvard Medical School. Retrieved from: https://www.health.harvard.edu/staying-healthy/how-to-avoid-this-common-pickleball-injury
- Golden, J. (2023, January 5). Pickleball popularity exploded last year, with more than 36 million playing the sport. CNBC. Retrieved from: https://www.cnbc.com/2023/01/05/pickleball-popularity-explodes-with-more-than-36-million-playing.html
- HealthXchange. (n.d.). Tennis Elbow: How to Prevent and What to Do If You Have It. Retrieved from: https://www.healthxchange.sg/bones-joints/shoulder-elbow-hands/tennis-elbow-how-to-prevent-what-to-do
- Mohan, M. (2023, March 25). Not just for seniors: Pickleball growing in popularity among younger people in Singapore. CNA. Retrieved from: https://www.channelnewsasia.com/sport/pickleball-popular-singapore-players-3351526
- The Bronfenbrenner Center for Translational Research. (2024, September 4). Pickleball Could Extend Your Life. Psychology Today. Retrieved from: https://www.psychologytoday.com/us/blog/evidence-based-living/202409/pickleball-could-extend-your-life
