In space constrained Singapore, pickleball is becoming increasingly popular. Played on a small court with a paddle and a perforated plastic ball, it's easy to learn and accessible for all ages and skill levels. The game can be played in singles or doubles and involves a combination of strategic shots, including volleys, lobs and groundstrokes. Imagine a cross between tennis and badminton that can be as social or as competitive as one desires. That's pickleball.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
The Effect of Racquet Sports on Health
"Our comprehensive analysis of more than 270 000 older adults with a mean of 12 years of follow-up demonstrates the benefits associated with participating in any of these leisure time physical activity types for reducing mortality risk, including cardiovascular and cancer mortality, among older populations. Although all types of activities were associated with lower risks of mortality, participants who achieved 7.5 to less than 15 MET hours per week for racquet sports and running had the lowest all-cause mortality risk in comparison with those who participated in other activities...
The larger reduction in risk of mortality associated with running and racquet sports than for other activity types for older adults may be associated with the specific physiological demands and adaptations that occur with these sports. These activities both require synchronized action from many muscles for correct form, and racquet sports also require hand-eye coordination and intermittent bursts of very high intensity, which may additionally improve physical functioning."
Watts EL, Matthews CE, Freeman JR, et al. Association of Leisure Time Physical Activity Types and Risks of All-Cause, Cardiovascular, and Cancer Mortality Among Older Adults. JAMA Netw Open. 2022;5(8):e2228510. doi:10.1001/jamanetworkopen.2022.28510
While often associated with retirees and elderly players, no matter what your age, pickleball is no pushover when played hard. The very fact that it is on a small court can lead to intense sets that challenge mobility and fitness, especially in our tropical climate. Or the game can be played for fun, to keep a rally going.
Some tennis players find that the smaller pickleball court size is easier to play on. While still requiring a degree of fitness, the game involves less overall strain and time between plays.
Equipment is simple and relatively cheap: a couple of paddles, some balls and a net. Of course, some prefer to treat themselves to increasingly advanced and expensive paddles, prices range from S$40 to S$400. Let the arms race commence!
Singapore has a growing number of courts, often free to use or for a small fee. Those next to housing estates might have time-limited playing windows to keep the tok-tok-tok sound of the ball on paddle to a reasonable minimum for the neighbours.
See a non-exhaustive list of courts, here. More are springing up in neighbourhoods all the time.
We have enjoyed pickleball on a local outdoor court, playing with our friends and even some fellow neighbours who we met on the court. Sessions typically take an hour and a half or so, with constant movement.
Play not only elevates heart rate but also develops hand-eye co-ordination, balance, mobility, range of motion. These vital latter skills are often missed in exercise routines that only involve strength or cardio workouts.
Pickleball is also great for mental and social health. The small courts allow for ease of conversation and interaction with one's partner or partners. And it is fun, the buy in is low, so many people are taking it up.
Just be wary of taking on too much activity, too soon. Certainly if you have not played sports in a while. A number of studies have looked at pickleball and injury rates: strains, sprains and falls do happen. Do not suddenly try to be king or queen of the pickleball court and risk injury, build into play gradually. Listen to your body, especially if you are getting aches and pains.
So what did we think? Felicia, a squash and tennis player, enjoys both the skills demanded to play at a high level as well as the opportunity to relax over easy gameplay. For myself, a keen runner, I enjoyed the interaction with other players and on court camaraderie. A chance to put my fitness to use, in play, outside of running itself and to develop my co-ordination and agility.
Want to learn more? For more Singapore focused information on the game, securing courts etc see...
singaporepickleball.com.sg Singapore Pickle-ball Association
pickleball.sg community interest group
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether your interest is healthspan and longevity, to beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
Stay Healthy,
Alastair
Join me, or scroll down to contact us and learn more about our services:
Achieve your Health and Fitness Goals
Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality.
Take the first step and arrange an introductory call. Contact us, by phone or WhatsApp, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Related Resources and Studies
Stroesser K, Mulcaster A, Andrews DM. Pickleball Participation and the Health and Well-Being of Adults-A Scoping Review. J Phys Act Health. 2024 Jul 18:1-14. doi: 10.1123/jpah.2024-0092. Epub ahead of print. PMID: 39025467.
Liu Y, Abdullah BB, Abu Saad HB. Effects of high-intensity interval training on strength, speed, and endurance performance among racket sports players: A systematic review. PLoS One. 2024 Jan 5;19(1):e0295362. doi: 10.1371/journal.pone.0295362. PMID: 38180964; PMCID: PMC10769056.
Cádiz Gallardo MP, Pradas de la Fuente F, Moreno-Azze A, Carrasco Páez L. Physiological demands of racket sports: a systematic review. Front Psychol. 2023 Mar 30;14:1149295. doi: 10.3389/fpsyg.2023.1149295. PMID: 37063547; PMCID: PMC10101231.
Cerezuela JL, Lirola MJ, Cangas AJ. Pickleball and mental health in adults: A systematic review. Front Psychol. 2023 Feb 21;14:1137047. doi: 10.3389/fpsyg.2023.1137047. PMID: 36895753; PMCID: PMC9988900.
Pergolizzi J Jr, Matera J, LeQuang JAK. Treating Geriatric Sports Injury Among Pickleball Players: A Narrative Review of an Exercise Craze Among Seniors. Cureus. 2023 Dec 4;15(12):e49909. doi: 10.7759/cureus.49909. PMID: 38174176; PMCID: PMC10763694.
Webber SC, Anderson S, Biccum L, Jin S, Khawashki S, Tittlemier BJ. Physical Activity Intensity of Singles and Doubles Pickleball in Older Adults. J Aging Phys Act. 2022 Sep 10;31(3):365-370. doi: 10.1123/japa.2022-0194. PMID: 36087934.
Watts EL, Matthews CE, Freeman JR, Gorzelitz JS, Hong HG, Liao LM, McClain KM, Saint-Maurice PF, Shiroma EJ, Moore SC. Association of Leisure Time Physical Activity Types and Risks of All-Cause, Cardiovascular, and Cancer Mortality Among Older Adults. JAMA Netw Open. 2022 Aug 1;5(8):e2228510. doi: 10.1001/jamanetworkopen.2022.28510. PMID: 36001316; PMCID: PMC9403775.
Wray P, Ward CK, Nelson C, Sulzer SH, Dakin CJ, Thompson BJ, Vierimaa M, Das Gupta D, Bolton DAE. Pickleball for Inactive Mid-Life and Older Adults in Rural Utah: A Feasibility Study. Int J Environ Res Public Health. 2021 Aug 7;18(16):8374. doi: 10.3390/ijerph18168374. PMID: 34444124; PMCID: PMC8391496.
Vitale K, Liu S. Pickleball: Review and Clinical Recommendations for this Fast-growing Sport. Curr Sports Med Rep. 2020 Oct;19(10):406-413. doi: 10.1249/JSR.0000000000000759. PMID: 33031206.
Forrester MB. Pickleball-Related Injuries Treated in Emergency Departments. J Emerg Med. 2020 Feb;58(2):275-279. doi: 10.1016/j.jemermed.2019.09.016. Epub 2019 Nov 30. PMID: 31796221.
Comments