Chiropractors and other healthcare providers often encourage patients to sit less and move more, as an active lifestyle not only reduces the risk of early death and chronic disease but also helps seniors maintain their independence longer. Many aging adults are drawn to accessible forms of physical activity such as yoga, golf, Pilates, tai chi, and walking, but one that’s rapidly growing in popularity is pickleball.

Pickleball combines elements of tennis, badminton, and ping-pong using special paddles and a perforated plastic ball. With unique rules for underhanded serves, mandatory bounces after serving, and a non-volley zone near the net (known as “the kitchen”), the game fosters fun rally exchanges and is typically played in single or double formats. According to USA Pickleball, over 18,000 new courts were installed in the United States in 2023 alone, bringing the total to 68,458—clearly demonstrating the sport’s growing popularity.

A recreational match can last anywhere from 15 to 25 minutes, which means playing six to ten matches a week may be enough to meet general physical activity guidelines of 150 minutes of moderate-to-vigorous exercise a week. Beyond its physical benefits—including improved balance, which is especially important for older adults—pickleball is also a great way to relieve stress and socialize. A systematic review of 63 studies found that pickleball can positively impact personal well-being, life satisfaction, and mood in older adults. Researchers even suggest it could serve as a new tool to support both mental and physical health.

Of course, as pickleball is a physical activity that may result in fast movements and sudden changes in direction, there is a risk for injury. This is especially true for those who are new to exercise or have been sedentary. It’s best to start at a lower intensity and gradually increase your activity level as your body adapts. Be sure to wear proper footwear, stretch before playing, stay hydrated, and wear sunscreen, a hat, and/or sunglasses when playing outdoors.

Regardless of age, if you’re looking for a fun way to stay active, pickleball might be a great option. And if aches or pains are holding you back, visit your chiropractor. A few targeted adjustments and some personalized home exercise recommendations could be all you need to get out on the court and enjoy the game.