We all know how much fun pickleball can be. Going to the field after work or on the weekend, joining your team for a friendly game and enjoying some natural vitamin D. It doesn't get any better than that! However, there's another secret benefit that we may not often think about, and that’s the health benefits that pickleball offers us, both physical and mental!
It gets the heart rate up!
Throughout the workout, my average heart rate ranged from 137 bpm to 150 bpm, the absolute upper limit of physical strain! These numbers are well worth it when you're in a hate contest with your best friend and won't let you forget that they just handed you an L! According to Harvard Health, "Heart rate is important because the function of the heart is so important. The heart circulates oxygen and nutritious blood throughout the body. When it's not working properly, almost everything suffers." There are a million different ways to get your heart rate up, but none are more fun (in my opinion) than earning bragging rights and winning epic dinky battles. Here is the recommended heart rate chart for healthy adults when exercising
Target heart rate when exercising
Age (years) Minimum-maximum heart rate (BPM = beats per minute)
15-19 123-164 BPM
20-24 120-160 BPM
25-29 117-156 BPM
30-34 114-152 BPM
35-39 111-148 BPM
40-44 108-144 BPM
45-49 105-140 BPM
50-54 102-136 BPM
55-59 99-132 BPM
60-64 96-128 BPM
65-69 93-124 BPM
70-74 90-120 BPM
75-79 87-116 BPM
Burn calories, burn!
Once your heart starts beating and sweat drips off your forehead, you know the calories are melting! pickleball is an exercise that burns a lot of calories in a relatively short amount of time. In my four workouts, I burned 1013, 1177, 1327 and 1163 calories respectively. Why is this important? The most important thing is that I get a free burger on the way home! :) But just as important, burning calories forces your body to gain energy stored in the form of fat. According to Pickleball's Facebook Post 2014, playing pickleball can burn 250 calories in 30 minutes if you weigh 150 pounds, and 335 calories if you weigh 200 pounds. If you play more aggressively, you can burn about 360 calories in 30 minutes if you weigh 150 pounds, and 475 calories if you weigh 200 pounds."
Simon says, “touch your toes!”
One of the lesser known benefits of this crazy game is that because of the mechanics of the sport, we maintain flexibility and mobility. I definitely recommend stretching before and after the game, feeling the ability to stay limber is a natural benefit of the pickle. Personally, I have always liked dynamic stretching before exercise and then static stretching.
Stretch your body, sprint 100+ times for those well-placed dinks, or stretch to your limit to regain your opponent's drive - flexibility is an important part of our sport. According to Harvard Health, "regular stretching keeps muscles trim, slim and flexible," which means exerting force "without exerting too much force on the muscles themselves. In short, flexibility is a key factor in preventing injury. So, do as Simon says and touch your toes!
Play hard, feel good!
Mental health has never been a more prominent topic of discussion than it has been in years past. The importance of sports for maintaining or improving mental health has been well documented for decades, but research continues to prove that the health benefits of sports go beyond physical improvements. Physical activity causes the release of endorphins, a natural pain-relieving chemical that your body produces when your heart rate increases and your blood starts to flow. The release of endorphins causes your body to respond positively both physically and mentally. "Nine heavens above" is the best way I can put into words a burst of endorphins!
Regular exercise can also lower blood pressure, relieve anxiety and help with depression. Knowing how popular the Pickleball community is, being part of the tight-knit group of Pickleball players adds greater confidence and happiness than participating in other sports!
I can always write about the physical and mental benefits of this great pickleball sport. But I'd rather you play on the field! If we can help in any way, please feel free to contact us at 发送电子邮件到cs@beivespickleballs.com and don't forget to follow us on Facebook and the internet for product releases, pickleball news and some plain old fun! Remember, at BEIVES, we're always here for you!