How Pickleball Helps Improve Balance in Seniors

It’s normal for our sense of balance to decline as we age. That loss occurs for several reasons, including changes in the inner ear’s vestibular system that plays a crucial role in balance, vision changes, proprioceptive changes (our body’s ability to sense its position in space), muscle weakening and nervous system changes.

However, while a degree of decline is inevitable, older adults can take action to slow the change. One activity that helps is pickleball.

This article explains how playing pickleball regularly empowers older adults to improve their balance while enjoying some friendly competition.

Pickleball and Balance Enhancements in Seniors

The advice to “use it or lose it” applies to our sense of balance. Changes in various body systems drive the decline, but being sedentary can accelerate it. The flip side to that loss and the increased risk of falls and injuries it poses is staying active and retaining more of your balance.

Playing pickleball, with the many types of movements it requires, challenges our sense of balance and, in doing so, improves it. As a pickler, you’ll need to:

• Move effectively forward, backward and laterally. These movements, which you make continuously throughout a pickleball match, strengthen muscles in your legs, hips and core, creating greater stability.
• Develop good hand-eye coordination and proprioception. Tracking the ball and meeting it with the paddle — plus getting your body into a position that enables you to do so — improves your awareness of your physical orientation and your ability to make adjustments to maintain your balance.
• Shift your weight rapidly to chase shots. If you watch professional tennis players, you’ll notice they tend to shift their weight subtly from side to side as they await and then react to their opponent’s shots. The same action is common in pickleball, and those movements help strengthen core muscles that are vital to balance.
• Focus. Paying attention to your partner’s and opponents’ movements, the ball’s flight, etc., increases your ability to focus, promoting better balance on the pickleball court and during your everyday activities.

In addition, all these actions stimulate your vestibular system, helping improve its function and your sense of balance.

Beyond Balance: Other Ways Pickleball Benefits Seniors

While your pickleball outings are enhancing your balance, they’re also benefiting you in other ways. For example, elevating your heart and breathing rates during a match improves your cardiovascular fitness. The workout also strengthens your muscles and increases their flexibility — especially if you stretch before and after every match, as you should.

Pickleball’s welcoming culture also promotes strong social connections among players, and those friendships support better mental health and can improve your overall sense of well-being.

Talk With Your Healthcare Provider About Playing Pickleball

Pickleball is a sport that people of any age or ability can play. If you’re considering giving it a try, it’s wise to talk with your healthcare provider first. They can confirm you’re healthy enough to play.

You can use our online directory to find a provider if you don’t have one.

It’s also a good idea to start slowly. Playing pickleball can improve your balance and provide other health benefits, but it will take some time to see those improvements. Playing for shorter periods at a slower pace initially and extending from there incrementally will help prevent injuries and maximize your enjoyment of the game.

Next Steps and Helpful Resources