Pickleball & Heart Health: How the Game Strengthens Your Cardiovascular System

February is American Heart Month, which means there’s no better time to talk about keeping your heart in top shape. And guess what? Pickleball isn’t just fun—it’s a solid way to boost heart health, improve endurance, and lower your risk of heart disease.

How Pickleball Keeps Your Heart Happy

You don’t need to run marathons to keep your heart strong. Pickleball brings the best of cardio workouts without feeling like a chore. Here’s how it helps:

1. Gets Your Heart Pumping (In a Good Way!)
   Pickleball keeps your moving - quick pivots, lunges, and fast-paced volleys all get your heart rate up.  A 2022 study in the Journal of Aging and Physical Activity found that pickleball players (average age of 62) hit an average heart rate of 112 beats per minute during a game. That’s solid cardio, especially for a sport that’s as fun as it is social.

2. Lowers Blood Pressure & Cuts Heart Disease Risk
   Regular pickleball play has been shown to improve blood pressure and cholesterol levels. A study from Western Colorado University found that  playing one hour, three times a week helped middle-aged and older adults lower their blood pressure, improve cholesterol, and boost overall heart fitness in just six weeks.

3. Builds Endurance & Lung Strength
   Ever notice how you can play for longer and longer without feeling wiped out? That’s because pickleball improves cardiovascular endurance. A report from the Apple Heart and Movement Study showed that regular players hit 70% of their max heart rate during games, a sweet spot for keeping your heart in shape.

4. Helps Prevent & Manage Heart Conditions
   Heart health isn’t just about prevention - staying active reduces the risk of heart attacks, atrial fibrillation, and heart failure. If you’ve got a heart condition, pickleball could be a great way to stay active, but check with your doctor first to be safe.

5. Gets You Moving - But Watch the Post-Game Snacks
   One of the best parts of pickleball? The social side. One of the trickiest parts? The social side. Post-game meetups at bars and restaurants can make it easy to stray from heart-healthy choices. We’re all for a celebratory drink, but maybe mix in some smart choices too - your heart will thank you. 

What You Can Do for Heart Health Month

Besides getting on the court, here are some other ways to show your heart some love:

• Wear Red to raise awareness.

• Join a Heart Walk or fundraising event.

• Volunteer or become a heart health advocate in your community.

• Get a heart check up - a calcium scoring test can catch risks before symptoms show up. 

• Learn CPR (because you never know when you might need it).

• Eat something heart-friendly - think lean protein, whole grains, and plenty of veggies.

Your Heart Will Thank You

At the end of the day, pickleball is an easy and accessible way to stay active and support heart health.