Is Pickleball Good for My Heart Health?
Key Takeaways:
Pickleball is a moderate-intensity cardiovascular activity that can support heart health for many adults when played sensibly. Research shows that pickleball often keeps players in a moderate-to-vigorous heart rate range while adding meaningful daily movement through walking, lateral movement, and short bursts of activity similar to interval training. Regular play may contribute to improved blood pressure, cholesterol levels, circulation, and overall cardiovascular fitness. However, people with existing heart conditions should consult a cardiologist before starting or returning to pickleball, especially after events such as a heart attack, stent placement, bypass surgery, arrhythmia, or advanced heart failure. With proper medical clearance, gradual conditioning, and common-sense precautions such as warming up, staying hydrated, and avoiding extreme heat, pickleball can be a safe and beneficial form of exercise that supports both cardiovascular health and overall physical well-being.
In recent years, pickleball has been the fastest growing sport in America. There are likely several reasons for its growing popularity. In addition to providing a great workout, it’s a sport you can play with friends, providing a social component that makes exercising a lot more fun. It’s also an activity that can be enjoyed by people of all ages, with individuals over the age of 65 comprising the second largest age bracket of pickleball participants.
Pickleball is generally an excellent moderate-intensity workout that provides heart health benefits if you don’t have significant cardiovascular disease and you approach the sport sensibly. If you have a heart condition, it’s important to consult with your cardiologist before taking up pickleball to ensure it is an appropriate activity for your condition.
Heart Health Benefits You’ll Experience from Pickleball
Pickleball provides a great cardiovascular workout. It combines sudden short bursts of running and lateral movements with frequent rest periods. This is a similar pattern of activity as you’ll experience with interval training, which has been found to improve overall heart health.
Research has demonstrated that pickleball delivers several important heart health benefits:
- Both singles and doubles pickleball keep players in a moderate-to-vigorous heart rate zone (70-85% of maximum heart rate) more than 70% of playing time
- Players take an average of 3,000 extra steps per day when they play pickleball
- Overweight older adult pickleball players lower their blood pressure by 5/2.5 points and their LDL (harmful) cholesterol by 4 points when playing for one hour, three times a week
- Players have average heart rates of 111 beats per minute during pickleball games
- Regular play (about 1-1.5 hours, 3 times a week) has been linked with lower blood pressure, improved cholesterol levels, better circulation, and a reduced risk of heart attack and stroke
Additional Health Benefits Associated with Pickleball
Pickleball benefits much more than just your heart health. You’ll also experience a variety of other health benefits, including:
- Improved muscle tone
- Improved bone health
- Improved balance
- Improved cognitive function
- Improved mental health (elevated mood and reduced stress)
- Minimal stress on your body, making it an excellent activity for individuals with arthritis
Can I Play Pickleball with a Heart Condition?
In many instances, you’ll be able to play pickleball with a heart condition. However, it’s important to understand that cardiovascular activities which raise your heart rate can potentially strain your heart if you overexert yourself. It’s critical to follow your cardiologist’s instructions and receive medical clearance before returning to pickleball after a cardiac event. This will ensure your condition is stable and your heart is able to handle the physical demands associated with pickleball.
In general, precautions should be taken when you have the following heart conditions:
- Recent Heart Attack, Stent Placement or Bypass Surgery – Only return to pickleball once your cardiologist confirms your heart function is stable and you’ve completed your cardiac rehab program.
- Significant Coronary Artery Disease or Reduced Left-Ventricular Function – Intense workouts can overstress the heart when you have one of these conditions. If your cardiologist clears you to play pickleball, you may need to limit the duration and intensity of pickleball games, and avoid playing during extreme heat.
- Uncontrolled Arrhythmias or Serious Valve Disease – Certain types of arrhythmia, such as an irregular or rapid heartbeat, must be stabilized before pickleball is safe. The same is true if you experience certain heart valve disorders. Make sure you receive clearance from your cardiologist before you play pickleball.
- Advanced Heart Failure – Moderate-intensity activities may need to be limited, modified or avoided when you have advanced heart failure. Always consult your cardiologist before returning to pickleball.
If you have any of the conditions discussed above, you may need to undergo an exercise stress test or a cardiopulmonary exercise test (CPET) prior to returning to pickleball. These tests will provide your cardiology team with important data regarding how your heart responds to exercise and determine whether any activity restrictions are needed that may limit your ability to play pickleball.
Tips to Optimize Heart Health When Playing Pickleball
Regardless of whether you have a heart condition, the following tips will help you enjoy pickleball safely and maximize the heart health benefits you receive:
- Warm Up Before Playing – Spend a few minutes stretching and performing light exercises such as squats, lunges and arm circles before playing. This will prepare your body for the workout by elevating your heart and breathing rates, loosening your joints, and increasing blood flow to your muscles.
- Avoid Playing in Extreme Heat – Schedule your pickleball session around the peak heat of the day. Playing earlier in the morning or closer to sunset will help minimize the strain on your heart caused by extreme heat.
- Hydrate – Drink plenty of water before, during and after your pickleball session to prevent dehydration.
- Avoid Excess Caffeine Before Playing – Caffeine can increase the strain on your cardiovascular system.
- Be Mindful of Nutritional Needs – If you have diabetes, bring snacks to manage your blood sugar as needed while playing.
If you have a heart condition, you should take the following additional safety precautions to manage the potential strain on your heart that can occur during pickleball:
- Talk to Your Cardiologist – Always consult your cardiologist to make sure pickleball is safe for your heart. If you receive medical clearance, follow any limitations or restrictions recommended by your cardiology team.
- Follow Your Medication Regimen – Make sure to take all heart medication as prescribed. Managing your heart condition is especially critical when engaging in moderate or vigorous exercise.
- Build Up Volume – When returning to pickleball after a heart condition, start slowly. Begin with a very short pickleball session consisting of light rallies that don’t involve full exertion. Then, you can gradually build back up to full pickleball sessions as your conditioning improves and your heart feels like it can handle the additional activity level.
- Seek Support from Playing Partners – Make sure your pickleball partners are aware of your heart condition and are willing to make any accommodations you may need, such as taking rest breaks, playing at a less intense pace, reducing session times or playing at a particular time of day.
- Listen to Your Body – Your heart health should always be your top priority. Stop playing right away and seek medical attention if you notice chest pain, unusual shortness of breath, severe dizziness or heart palpitations that don’t resolve quickly.
South Denver Cardiology Can Help
If you have a heart condition, South Denver Cardiology can help you enjoy pickleball and other athletic activities safely. We offer diagnostic testing to identify any conditions which may impact your heart health, and our comprehensive cardiology services can help you manage your condition. In addition, our medical fitness gym gives you access to certified exercise specialists who can design a customized workout program that is safe for your particular heart condition.
Contact us today to schedule an appointment. South Denver Cardiology serves patients in Denver, Littleton and the surrounding areas.
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