The Wonders of Playing Pickleball: One of My Passions

By Barbara Day, M.S., R.D.

Who knew chasing a little plastic ball could become one of the best parts of your day?

Pickleball is the sport where you laugh a lot, make new friends, get a great workout, and somehow still wake up wondering, “Why do muscles I didn’t know I had suddenly hurt?”

But here’s the amazing part—you’ll be back on the court tomorrow, smiling, paddle in hand, ready to do it all over again!

Pickleball isn’t just a game…its exercise disguised as FUN. 

Pickleball is more than just a game—it’s a fun way to stay active, improve your health, and connect with others. Whether you’re a beginner or a seasoned player, every match helps strengthen your heart, muscles, balance, and mind. Best of all, it’s an activity that people of all ages can enjoy together. Grab a paddle, get moving, and discover why millions of Americans have fallen in love with pickleball!

Sometimes the smallest things can make the biggest difference.

A paddle, a ball, a court, and a willingness to play can lead to stronger muscles, a healthier heart, new friendships, and countless smiles.

Every game is an opportunity to move your body, challenge your mind, and enjoy the gift of being active. It doesn’t matter if you’re keeping score or just having fun—the real victory is investing in your health and making memories along the way.

Life is meant to be lived with energy, laughter, and purpose. So, grab your paddle, step onto the court, and discover the joy and wonder of playing pickleball!

“You’re never too old to learn, play, laugh, and live well.” – Barbara Day, M.S., R.D.

I have been playing pickleball for about 5 years. I started playing in the small town where I live after taking a few pickleball lessons. I never played tennis or really any other sports as am adults. I was a runner for 42 years and a cyclist for about 35 years until a foot surgery and a shattered wrist made me a walker and an indoor spinner on my spin bike.

I only play doubles because my running ability has been wiped out due to the foot surgery but I can stay in my pickleball ‘lane’. Finding pickleball partners to play sometimes has been a real challenge. There are 10 outdoor dedicated pickleball courts in Jasper, the small rural Indiana where I live. Depending on the time of day and the weather, finding a court available is easy at times.

About 3 years ago an indoor facility opened up about an hour from where I live in rural Indiana called Pickleball Euphoria. The facility has 9 indoor pickleball courts. Pickleball Euphoria has weekly pickleball mixers where you just pay a specified amount and you have a guaranteed partner. During the 2-hour mixer, we can play from 6-8 games. After each game, you switch courts and partners. I have met lots of fun people and it take the worry out of finding a partner.

About 4 years, I bought a Drill Pickle Magnetic Sign I put on my garage doors and practice. I can also put it inside my garage to practice indoors when it’s rainy or cold outside. It’s been very helpful for me to become more competitive.  But to be clear, I am not a hardcore competitive player. A good day is when I have fun, burn calories and don’t get injured. Injuries can happen very quickly and that’s always on my mind. I am 76 years old, suffer from osteoporosis but…

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Health Benefits of Playing Pickleball

Pickleball is one of the fastest-growing sports in America because it combines exercise, social interaction, and fun for people of all ages.

Heart Health

• Improves cardiovascular fitness
• Helps lower blood pressure
• Increases circulation
• Can reduce risk factors for heart disease

Weight Management

• Burns approximately 250–500 calories per hour depending on intensity
• Helps maintain a healthy body weight
• Supports metabolism

Strength & Muscle Tone

• Strengthens legs, hips, core, shoulders, and arms
• Improves functional fitness needed for everyday activities
• Helps maintain muscle mass as we age

Bone Health

• Weight-bearing activity helps support bone strength
• May help reduce age-related bone loss
• Supports balance and stability

Brain Health

• Requires quick decision-making and hand-eye coordination
• Challenges the brain while exercising the body
• May help maintain cognitive function

Balance, Agility & Coordination

• Improves reaction time
• Enhances coordination
• Helps reduce fall risk in older adults

Mental Health Benefits

• Reduces stress and anxiety
• Boosts mood through endorphin release
• Provides a sense of accomplishment and enjoyment

Social Benefits

• Encourages friendships and community involvement
• Helps reduce loneliness and social isolation
• Great activity for couples, families, and grandparents with older grandchildren

Better Sleep

• Regular physical activity can improve sleep quality
• Helps people fall asleep faster and sleep more soundly

 

Why It’s Great for Older Adults

Pickleball is easier on the joints than many sports because the court is smaller and there is less running than tennis. It provides a vigorous workout while being adaptable to different fitness levels.

Safety Tips

• Warm up before playing.
• Wear supportive court shoes.
• Stay hydrated.
• Use proper technique to avoid shoulder, elbow, or knee strain.
• If you have osteoporosis, heart disease, recent surgery, or joint replacements, check with your healthcare provider before starting.

Bottom Line: Pickleball is an excellent way to improve cardiovascular fitness, strength, balance, brain health, and social connection—all while having fun. For many adults, it is one of the most enjoyable ways to stay active and healthy.

 

Equipment do You Need to Play Pickleball

Essential Equipment

Pickleball Paddle

• Graphite, carbon fiber, or composite paddles are the most popular.
• Choose a comfortable grip size and a weight that feels easy to swing.
• Beginners often do well with a midweight paddle (about 7.5–8.5 ounces).

Pickleballs

• Outdoor balls: Harder plastic with smaller holes; designed to handle wind.
• Indoor balls: Softer plastic with larger holes.

 

Court Shoes

Regular running shoes are not recommended because they don’t provide enough side-to-side support.

Look for court shoes with:

• Good lateral stability
• Non-marking soles
• Cushioning
• Good traction

Pickleball Net

If you’re playing on dedicated courts, the net is already provided. Portable nets are available for driveways, gyms, and parks.

I bought a home pickleball net so I could play with my grandkids.  We have a flat wide driveway. It was perfect. I got it on Amazon. The net came with 4 wood paddles but I ended up buying better paddles for them. We had lots of fun playing but…they are older now and go to one of the outdoor pickleball courts with their friends.

Helpful Accessories

• Pickleball bag
• Water bottle
• Hat or visor
• Sunglasses for outdoor play
• Sunscreen
• Sweat towel
• Electrolyte drink for long matches
•  Compression sleeves or knee brace (if needed)
•  Sports watch or fitness tracker

Optional Comfort Items

• Grip overwraps for better paddle control
• Cooling towel
• Ball holder
• Portable chair
• Small first-aid kit

 

Best Warm-up Exercises Before Playing Pickleball

Great Pre-Pickleball Dynamic Warm-Up

 High Knees

• 20–30 seconds
• Improves hip mobility
• Increases heart rate
• Activates core and leg muscles

Modification for adults 70+:
March with high knees rather than running.

Butt Kickers

• 20–30 seconds
• Warms up quadriceps
• Increases circulation
• Prepares legs for quick court movement

Modification:
Walk forward while bringing heels toward your glutes.

Walking Lunges

Lunge

• 8–10 per leg
• Activates glutes, quads, and hips
• Improves balance and stability

Hold onto a fence if balance is an issue.

Hamstring Kicks (Straight-Leg Kicks)

Sometimes called “Frankenstein Walks.”

• Walk forward
• Kick one leg straight out
• Reach opposite hand toward toes

Excellent for:

• Hamstring flexibility
• Hip mobility
• Lower back comfort

My Favorite Pickleball Warm-Up for Adults 60+

1. Walk briskly – 2 minutes
2. High-knee march – 30 seconds
3. Butt kickers – 30 seconds
4. Leg swings – 10 each direction
5. Hamstring kicks – 10 each leg
6. Walking lunges – 8 each leg
7. Bodyweight squats – 10 reps
8. Side shuffles – 30 seconds each direction
9. Arm circles – 10 forwards, 10 backward
10. Easy dinking for 2–3 minutes

One Exercise I Wouldn’t Skip

For pickleball players over 60, side shuffles may be the single most important warm-up exercise because they mimic the lateral movement used constantly on the court and help reduce groin, knee, and hip injuries.

For you, as a 75-year-old active walker and pickleball player, I’d emphasize:

• High-knee marching
• Hamstring kicks
• Leg swings
• Side shuffles
• Calf raises

These target the area’s most commonly injured in older pickleball players: calves, hamstrings, hips, and Achilles tendons.

Injury Prevention When Playing Pickleball

1. Warm Up First (5–10 Minutes)

• Walk briskly before play
• Arm circles and shoulder rolls
• Gentle leg swings
• Dynamic stretches (not long static stretches)

2. Wear Proper Court Shoes

• Use shoes designed for tennis or court sports
• Avoid running shoes, which can increase ankle injuries
• Replace worn-out shoes regularly

3. Build Strength

Focus on:

• Legs (squats, chair stands)
• Core muscles
• Shoulders and upper back
• Grip strength

Stronger muscles help protect joints and improve balance.

4. Improve Balance

• Stand on one foot while holding a chair
• Practice heel-to-toe walking
• Consider tai chi or yoga

Good balance reduces falls and ankle injuries.

5. Stay Hydrated

• Drink water before, during, and after play
• Older adults may not feel thirsty even when dehydrated
• In hot weather, consider an electrolyte beverage

6. Use Proper Technique

• Avoid overreaching for balls
• Bend your knees instead of your back
• Learn proper serving and volley techniques
• Take lessons if you’re new to the game

7. Increase Playing Time Gradually

• Start with shorter sessions
• Avoid jumping from no activity to several hours of play
• Increase intensity over several weeks

8. Protect Your Shoulders & Elbows

Common pickleball injuries include:

• Rotator cuff strain
• Tennis elbow
• Wrist strain

Stop if pain develops and address it early.

9. Listen to Your Body

• Soreness is normal
• Sharp pain is not
• Rest when needed
• Don’t play through injuries

10. Cool Down After Playing

• Walk for 5 minutes
• Stretch calves, hamstrings, hips, shoulders, and back
• Helps reduce stiffness the next day

Most Common Pickleball Injuries

✅ Ankle sprains
✅ Knee strains
✅ Tennis elbow
✅ Shoulder injuries
✅ Achilles tendon injuries
✅ Falls and fractures

Barbara Day’s Pickleball Safety Tip

“The goal isn’t just to play pickleball today—it’s to keep playing for years to come. Warm up, wear proper shoes, build strength, and listen to your body.”

When asked about my goals when playing pickleball are: Have fun.  Burn Calories. Don’t get injured.

 

Best Post Pickleball Exercises

Post-Pickleball Recovery Routine

1. Walk for 3–5 Minutes

Don’t stop abruptly.

Benefits:

• Lowers heart rate gradually
• Helps clear metabolic waste products
• Reduces stiffness

2. Calf Stretch (30 Seconds Each Side)

Stand facing a wall.

• One leg back
• Heel flat on floor
• Lean forward

Helps:

• Calves
• Achilles tendon
• Plantar fascia

 

3. Hamstring Stretch (30 Seconds Each Side)

Place heel on a low step or bench.

• Keep back straight
• Lean forward slightly

Helps reduce:

• Lower back tightness
• Hamstring soreness

 

4. Hip Flexor Stretch (30 Seconds Each Side)

Half-kneeling lunge position.

Helps:

• Tight hips
• Lower back discomfort
• Better mobility

 

5. Quad Stretch (30 Seconds Each Side)

Standing:

• Hold ankle behind you
• Pull heel toward buttocks

Helps:

• Front thigh muscles
• Knee comfort

 

6. Figure-4 Glute Stretch

Sit in a chair.

• Cross ankle over opposite knee
• Lean forward gently

Excellent for:

• Glutes
• Piriformis
• Hips

 

7. Chest & Shoulder Stretch

Place forearm against wall.

• Turn body away slowly

Helps:

• Shoulder mobility
• Chest tightness from repeated swings

 

8. Wrist & Forearm Stretch

Extend arm straight.

• Pull fingers back gently
• Then downward

Especially helpful for:

• Pickleball elbow
• Wrist soreness

Best Recovery Exercises

Bodyweight Squats

10–15 repetitions

Promotes:

• Blood flow
• Joint mobility
• Faster recovery

Heel Raises

15–20 repetitions

Strengthens:

• Calves
• Achilles tendon

Glute Bridges

10–15 repetitions

Helps:

• Hips
• Lower back
• Core stability

Bird Dog Exercise

10 repetitions per side

Improves:

• Core strength
• Balance
• Spinal stability

 If You’re Sore

Consider:

• Foam rolling
• Light walking later in the day
• Gentle stretching before bed
• Warm shower or Epsom salt bath

 

Best Pickleball Nutrition Recommendations

For most recreational pickleball players, nutrition can make a noticeable difference in energy, endurance, recovery, and injury prevention.

Before Playing (1–3 Hours Before)

Choose a meal rich in carbohydrates with moderate protein and low fat.

Good choices:

• Banana with peanut butter
• Oatmeal with berries
• Whole-grain toast with eggs
• Greek yogurt with fruit

 Half a bagel with turkey

Hydration:

• Drink 16–24 oz of water during the 2 hours before play.

If You’re Playing Early Morning

Eat something light 30–60 minutes beforehand:

• Banana
• Applesauce
• Small protein shake
• Half an energy bar
• A few whole-grain crackers

During Play

Under 60 Minutes

• Water is usually enough.

60–120 Minutes

• Water plus an electrolyte drink if it’s hot or you’re sweating heavily.

Over 2 Hours

Refuel every 45–60 minutes with about 15–30 grams of carbohydrate.

Good options:

• Banana
• Orange slices
•  Grapes
• Pretzels
• Trail mix
• Low-sugar granola bar

After Playing (Within 30–60 Minutes)

Aim for:

• 20–30 grams of protein
• Healthy carbohydrates
• Plenty of fluids

Great recovery meals:

• Grilled chicken with sweet potato
• Cottage cheese with fruit
• Greek yogurt with berries
• Turkey sandwich
• Protein smoothie with fruit and milk

Best Foods for Recovery

• Tart cherries
• Blueberries
• Strawberries
• Kiwi
• Leafy greens
• Salmon
• Nuts
• Eggs

These foods provide antioxidants, protein, and healthy fats that support muscle recovery.

Stay Hydrated

A practical guideline:

• Before: 16–24 oz water
• During: 6–8 oz every 15–20 minutes
• After: Replace fluids lost with water and, if needed, electrolytes after long or hot sessions.

Barbara’s Top 10 Pickleball Performance Nutrition Tips

1. Never play on an empty stomach.
2. Stay hydrated before you feel thirsty.
3. Eat a carbohydrate-rich snack before playing.
4. Include protein after every game.
5. Choose whole foods over highly processed snacks.
6. Eat colorful fruits and vegetables daily.
7. Replace electrolytes after long or hot matches.
8. Limit alcohol before and immediately after playing.
9. Get enough calcium and vitamin D for bone health.
10. Aim for 20–30 grams of protein after play to support muscle recovery.

These recommendations are especially helpful for adults over 60, as good nutrition can help maintain energy, preserve muscle mass, reduce fatigue, and speed recovery between pickleball sessions.

Note: I used ChatGPT for the graphics and pulling this blog together for this topic, but I also check the information carefully to ensure the health information is correct. In order to get the right answers & the development of these health blogs when using ChatGPT effectively, you must know how to pose the correct questions.  

This content was generated with assistance from ChatGPT, an AI language model by OpenAI

 

 

 

Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net   

Barbara worked as a research nutritionist with the military’s tri-service medical school collaborating with Department of Defense, National Health Institutes (NIH), and also United States Department of Agriculture (USDA). Barbara worked as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast Navy SEAL Teams.  Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. 

She is the author of Fast Facts on Fast Food for Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.   

Barbara is the former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use and a TV segment on the Local ABC station called Barbara’s Right Bite.  

 

Barbara has over 50 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker, a pickleball player, a mother and grandmother to 13 grandchildren. 

 

Barbara also serves on the Leadership Team for Moms for America as the Grammy Grizzlies National Group Leader.  (www.momsforamerica.us).