Playing pickleball is definitely fun and exciting. The sport has more action than a regular ping-pong match but slightly less than the entire tennis gameplay. Hence, many people ask— how many calories do you burn playing pickleball?
You can lose 8-11 calories per minute of playing pickleball. It matches the calories burned when you do a minute of running. So, pickleball is a good alternative cardiovascular exercise for you.
In this article, we will discuss everything you need to know about how healthy playing pickleball game is. Let’s get started!
How Long Should You Play A Pickleball Match?
According to the United States of America Pickleball Association (USAPA), it is recommended that an official tournament will include the best of two out of three games, each game won by 11 points.
This format can be played for 50 minutes. Hence, if you play a full game of pickleball, you will be playing for 1-hour minimum. If you plan to play two sets, that would be a 2-hour game.
However, it’s important to note that the level of play will affect how many calories you burn. If you’re playing with a friend, your heartbeat will remain slow and calm. However, if you’re in a competitive match, expect your heartbeat to pump faster and more calories will burn.
Calorie Burning In Tennis And Pickleball Compared
Of course, playing a full game of tennis will burn more calories. The size of the court greatly affects the calories burned. In fact, you can fill in four pickleball courts in just one tennis court.
Statistics show that a 150-pound player can lose up to 414 calories in mid-level tennis. Meanwhile, a 160-pound player can lose 250 calories in 30 minutes of a pickleball game.
Moreover, a 200-pound player can lose up to 524 calories by playing tennis simultaneously, while a 200-pound player can lose 475 calories by playing a pickleball game.
Overall, playing casual pickleball with friends for one hour is equivalent to having 4,000-5,000 steps, while playing it aggressively is equivalent to 6,000-7,000 steps.
How Many Calories Do You Burn Playing Pickleball?
Based on the given stats above, an hour of playing a standard 3-setter pickleball can burn 500 to 700 calories. Again, this will vary based on the level of intensity you play.
A 150-pound person can burn approximately 11 calories in a minute of running. The lowest intensity of play in pickleball can burn around 8 calories per minute. Playing a higher intensity of pickleball can go beyond the calories you can burn when running per minute.
Hence, if you want to burn more calories, you can play with higher intensity. Play with people who are competitive in the sport.
How Many Times A Week Should You Play Pickleball?
Playing pickleball weekly will give you enough exercise for your body. However, playing pickleball daily is not recommended, especially if you are beginning to play or exercise.
You can generally play pickleball for at least 30 minutes per day. It is recommended that you play not more than 3 times per week. This will allow your body to have enough rest and avoid being exhausted.
What Are The Benefits Of Playing Pickleball?
Playing pickleball does not only guarantee you fun and enjoyment. It also has a lot of health benefits for your body. Here are the top 5 health benefits that you can get from playing pickleball:
1. It Boosts Mental Health
Sports, in general, can be therapeutic. And playing pickleball can improve and boost your mood to avoid anxiety and stress. Stable mental health leads to a more productive and happy life.
When you play pickleball, your blood pressure levels are also improved. This allows feel-good hormones and endorphins to be released into your body. When released, it enables us to enjoy and forget our worries.
Pickleball is also a sport played by other people. Hence, you can also improve your social skills when you enjoy the sport with a friend or a new person. Overall, pickleball enhances your mental health and social life.
2. It Can Help On Losing Weight And Burning Calories
As discussed above, playing pickleball allows you to burn an ideal amount of calories. It is a perfect aerobic exercise for those people who look for exciting ways to burn calories. It is also a good option for older adults seeking more moderate exercise.
A pickleball game is similar to ping pong, tennis, and badminton but on a smaller court. The game involves moving around, running, and swinging arms. This allows your body to burn fat as you play the sport.
If you consistently play the game, pickleball can contribute to your weight loss journey. Overall, playing pickleball is not only fun, but it can also help you maintain or improve your weight.
3. It Enhances Your Strength And Balance
Playing pickleball also enhances your strength and balance. As you regularly play the game, you will find yourself developing strength and balance. Pickleball involves aerobic exercises that improve the overall body system, mobility, and control.
Moreover, playing pickleball improves your muscles. As your muscles become stronger and more flexible, the blood flow inside your body will also be enhanced. This will result in many health benefits, such as a stronger heart, mind, and body.
Having a stronger body will also allow you to perform more tasks without needing the assistance of other people.
4. It Makes You More Agile And Flexible
To be more flexible, your joints should always be exercised. And since playing pickleball involves movement of the whole body, it can guarantee more flexible joints.
This also makes the support very beneficial for older adults, as the sport is not as aggressive as tennis, but it still provides enough body movement to regulate the body. Playing pickleball prevents several joint problems, such as arthritis.
Pickleball also helps you tone your muscles which leads to better agility.
5. It Improves Your Over All Well-Being
The not-so-aggressive type of game, pickleball, allows those with injuries to enjoy the game still. Playing pickleball can burn 40% more calories compared to walking alone. It is among the best cardio exercises, especially for older players.
The sport is also popular among older adults as the sport helps prevent the risk of heart attacks and stroke. Consistently playing pickleball maintains good heart health.
What Should I Eat When Playing Pickleball?
Eating the proper food before, during, and after playing pickleball can improve the calorie-burning process. Hence, knowing what to eat each time definitely matters.
What To Eat Before Playing?
Before playing, you should consume high-carbohydrate snacks. Remember that you should have this 30 minutes to 1 hour before you play. Providing yourself with energy is your best option before the game.
Make sure that you don’t eat right before you play. This will allow your body to avoid wasting energy by burning calories and digesting food. Before playing, you can try a bowl of cereals, low-fat muffins in small sizes, and even a smoothie made with fruits.
What To Eat During The Game?
During the game, it is not recommended to eat anything heavy. You don’t want the food to sit in your stomach, for this will result in problems when you start playing. Instead, water is your best friend when you are in play.
You lose a lot of fluid in playing pickleball because of sweating. About ⅔ of your muscle tissues are composed of water, so drinking water to rejuvenate the water gone is very important.
You can also bring a banana with you as it is not too heavy on the stomach. It will also help you to replenish electrolytes in your body. Keep yourself away from food as much as possible unless you’ve been through intense games in a row. Listening to your body should still matter at the end of the day.
What To Do After The Game?
After playing, your arms and legs will be the most exhausted. Hence, nourishing your muscles with the right food is important.
Replenishing the carbohydrates in your body will prevent energy levels from plummeting excessively. You can try eating some yogurt with fruit toppings after playing. Drinking water is always important after exercising.
Finally, avoid quick-fix snack bars, as your blood sugar levels can also plummet. Having a chocolate drink will avoid the temptation of having that chocolate bar instead.
Final Thoughts
Playing pickleball gives your body a lot of health benefits. It is good aerobic exercise for those who want to burn calories. Pickleball is a good alternative to walking or running.
Pickleball is also a good sport for older adults. Given that it’s not as aggressive as tennis, they enjoy a more moderate exercise while their whole body moves.
Overall, pickleball is not only a fun sport but a game that can improve your health and well-being.
