When it comes to staying active after 60, most people think of walking or light stretching, but there’s a sport quietly taking over parks and community centers across the U.S., and it’s giving tennis some serious competition. It’s easy on the joints, fun to learn, and perfect for those who want to move, laugh, and socialize at the same time.
That sport is pickleball. Combining elements of tennis, badminton, and ping-pong, it’s a top activity for older adults who want exercise that’s energizing and gentle. Let’s look at how it works, why experts love it for seniors, and how you can get started safely and confidently.
Pickleball: the low-impact sport for seniors
Pickleball is played on a small court, about half the size of a tennis court, with a paddle and a lightweight, perforated ball. The smaller court and slower pace make it easier on the body while still giving players a solid workout. It’s fast enough to get your heart rate up but controlled enough to avoid the strain of running long distances or making hard stops.
Sports medicine experts often describe it as a perfect mix of cardio and coordination. According to the American Heart Association, players can burn hundreds of calories in an hour while strengthening their legs, arms, and core. The short rallies keep your reflexes sharp, and the quick, lateral movements help maintain balance and agility.
Beyond the physical perks, there’s a strong social component. Most games are played in doubles, meaning you’re constantly interacting with teammates and opponents. Many retirees say it’s one of the easiest ways to meet new people and stay connected, which becomes increasingly important with age.
And unlike tennis, you don’t need years of experience or expensive lessons to enjoy it. The rules are simple, and the pace can be as competitive or as relaxed as you want it to be. That accessibility is one of the reasons pickleball has exploded in popularity among Americans over 60.
How to start playing pickleball after 60
If you’ve never picked up a paddle before, don’t worry—it’s easier than it looks. Most community centers, YMCAs, and senior recreation programs now offer beginner sessions designed for older adults. Here are a few practical tips to get started:
- Gear up wisely: Look for a lightweight paddle and court shoes with good traction. Avoid running shoes, as their thick soles can affect balance.
- Warm up first: A few minutes of stretching and gentle movement can help loosen your joints and prevent stiffness.
- Start slow: Play short sessions at first to build endurance. Gradually add more time as you feel comfortable.
- Learn the basics: Focus on underhand serves, short rallies, and positioning instead of power shots.
- Join a local club: Playing with others keeps you motivated and makes the exercise feel more like fun than a workout.
Once you get into it, the game becomes almost addictive. The laughter, the movement, the quick points—it all keeps your mind and body active. And the best part is, you can play year-round, indoors or outdoors, at nearly any fitness level.