How Pickleball Reduces Stress for Better Health & Well-Being

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Stress is everywhere. You face stress at work, at home, and even when trying to squeeze in time for exercise. Up to 75% of Americans report physical symptoms of stress like headaches, fatigue, and muscle tension, and more than 1 in 4 say they’re so stressed most days they can’t function (1). And this isn’t just psychological; it’s physiological. Chronic stress raises blood pressure, disrupts sleep, suppresses your immune system, and wreaks havoc on your recovery from workouts.

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But what if the very activity you love could also be your most effective stress reliever?

For pickleball players, that’s exactly the case. Pickleball isn’t just a fun and fast-paced game, it’s a research-supported way to ease stress and improve mental health. In fact, playing regularly may provide many of the same benefits as structured stress management programs. Moreover, the more you play, the more accurate your pickleball rating will be.

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Pickleball: A Built-In Stress Management Tool

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Pickleball combines movement, competition, and social interaction, all of which have been shown to reduce stress. The game’s unique blend of physical activity and community makes it an ideal outlet for both immediate and long-term stress relief.

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Here’s How Pickleball Lowers Stress:

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• Physical Activity: Even moderate levels of physical activity have been shown to reduce stress significantly. In an extensive study involving over 17,000 adults, regular exercise was found to be associated with lower perceived stress levels (6).
• Brain Health: Exercise can immediately boost mood by stimulating brain chemicals such as dopamine and serotonin, often referred to as “feel-good” neurotransmitters (5).
• Mental Distraction: Pickleball demands focus, which redirects attention away from everyday worries (5).
• Improved Resilience: Regular physical activity enhances the body's ability to regulate stress, including lowering blood pressure and stabilizing the nervous system (7).
• Social Support: Playing with others creates a built-in support network, helping to buffer emotional stress (9).
• Physiological benefits: Consistent movement helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body's stress response (7).

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Pickleball players, whether competitive or recreational, already tap into these benefits simply by showing up to play.

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Why Pickleball May Work Better Than Other Forms of Exercise for Stress Relief

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Many forms of exercise can lower stress, but pickleball offers unique advantages that go beyond simply moving your body.

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1. It’s Social

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Social connection is a powerful stress buffer. Studies show that group-based physical activity provides greater emotional benefits than solo workouts (9). Pickleball thrives on its social aspect, whether through doubles matches, minor leagues, or post-game conversations. Laughing, sweating, and competing alongside others sends signals of safety to your nervous system. 

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Struggling to get on the same page with your doubles partner? Check out this guide to learn the best ways to communicate on court so you and your partner can stay synced, cover the right shots, and win more points together.

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2. It’s Mentally Engaging

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Unlike repetitive gym workouts, pickleball requires quick thinking, strategy, and coordination. This mental focus pulls attention away from stressful thoughts and into the present moment (5). Fast-paced rallies and creative shot-making demand your full attention. It’s what psychologists call “flow,” and it acts like a pressure valve for your brain. That presence quiets mental noise, decreases anxiety, and improves emotional regulation.

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3. It’s Enjoyable

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Don’t underestimate the power of play. People who find physical activity fun are more likely to stick with it, making the stress-reducing benefits more sustainable (5, 6). Pickleball’s fast-paced, accessible nature makes it easier for players to keep coming back. You’re not just playing a game—you’re building resilience, one rally at a time.

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4. It’s Intense 

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Pickleball is deceptively intense. Studies show players spend over 70% of game time in moderate-to-vigorous intensity zones, with heart rates hovering between 70–80% of max. 

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Competitive rallies in singles can push energy output to 7.7 METs, comparable to running or intense cycling. This intensity has a marked impact on mood and resting cortisol, leaving you feeling more relaxed after your session.

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How Much Pickleball Do You Need to Lower Stress?

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To get these stress-busting benefits, consistency is key. Here’s the consensus of how much exercise to aim for in your week:

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• 150 minutes per week of moderate aerobic activity
• Or 75 minutes per week of vigorous aerobic activity
• Plus, get 2 strength-training sessions weekly—and unlock 1 free month of GRAVL (an AI-powered strength training tool for your goals) with code: DUPR.

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Depending on how intensely you play, here’s how that looks in pickleball terms:

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It’s not just about hitting a number. It’s about balance. Playing too little won’t move the needle. Playing too much without recovery can increase your risk of injury and push your stress response the wrong direction.

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The key is hitting the right level of play and making every match count toward your DUPR rating. That way, you’ll keep improving your game, having fun, and reducing stress all at once.

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Additional Tools to Enhance Stress Relief—If You Want More Support

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While pickleball can serve as a standalone stress reliever, some players may benefit from incorporating additional science-backed techniques, especially during high-pressure moments or off-court recovery periods.

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Mindfulness-Based Stress Reduction (MBSR)

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Mindfulness techniques, such as meditation and breath awareness, train the brain to stay present and avoid getting trapped in anxious thinking. These practices have been shown to reduce anxiety and improve focus in athletes (2).

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How it pairs with pickleball:

Use a short mindfulness practice before matches or during breaks between games to center your focus.

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Do you ever feel the pressure or get too anxious on court? Check out this article and see how Alex Crum tapped into the mental side of the game to beat the world’s #1 twice.

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Heart Rate Variability (HRV) Biofeedback

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HRV biofeedback involves learning to control your breathing to positively influence your heart rate patterns. It’s been shown to improve emotional regulation and physical recovery (3).

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How it complements pickleball:

Try HRV breathing exercises during warm-up or after play to calm your nervous system and speed up recovery.

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Cognitive Reappraisal & Acceptance Techniques

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These mental skills involve reframing stressful thoughts and learning to accept challenging emotions without judgment. Studies have shown that these techniques boost resilience and reduce anxiety in athletes (4).

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How to use it with pickleball:

If you’re feeling frustrated during a tough match, practice reframing your thoughts to focus on learning or enjoyment rather than perfection.

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Stress Relief Strategies Compared

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Build a Week That Works (and Feels Good)

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Here’s a sample structure to help you find the sweet spot between training, recovery, and real life:

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• Monday: 45-min doubles + 10-min box breathing
• Wednesday: 30-min singles + 20-min push/pull/leg resistance circuit
• Friday: 60-min friendly match + mindfulness cooldown walk
• Saturday: Optional 30-min light rally + yoga or mobility
• Sunday: Full rest day + check-in on HRV or journaling

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Pro Tip: If you use a wearable or the AIM7 app, aim for two sessions where your heart rate averages 70–80% of max, and one “flow” day focused on fun and feel.

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Want to Maximize the Stress Relief? Check Out This Tool

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Pickleball is powerful. But pairing it with the right tools takes everything to another level.

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AIM7 is your personal stress-optimization coach built specifically for athletes and performance-minded players like you. It takes the guesswork out of when to push, when to recover, and how to stay mentally sharp.

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With AIM7, you get:

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• Daily, personalized recommendations for how long and hard to train, based on your unique stress, sleep, and recovery data
• Mental fitness tools like guided breath work, mindfulness audio, and rapid-reset protocols
• Recovery strategies that adapt to your weekly workload
• A free-to-start trial so you can experience it before committing.

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Whether you're prepping for your next tournament or just trying to show up better for your family, this technology is useful for you to train smarter, recover faster, and feel better.

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Bottom Line: Pickleball Is Your Stress Solution

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For pickleball players, stress relief doesn’t need to mean carving out extra time for self-care routines or specialized programs. You already have one of the most effective stress relief tools available: the game itself. 

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See if there’s a pickleball event near you to sign up for, and take a break from the 9–5 grind.

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References

1. American Psychological Association. (2022, October). Stress in America™ 2022: Concerned for the future, beset by inflation [Press release]. American Psychological Association.
2. Bervoets, K., Bogaerts, K., Van Diest, I., Van den Bergh, O., & Vansteenwegen, D. (2015). The effectiveness of mindfulness-based interventions for athletes: A systematic review. Journal of Sport and Exercise Psychology, 37(6), 533-549.
3. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756.
4. Josefsson, T., Ivarsson, A., Gustafsson, H., Stenling, A., Lindwall, M., & Holmström, S. (2020). Effects of psychological skills training on sports performance and well-being: A meta-analysis. International Review of Sport and Exercise Psychology, 13(1), 186-203.
5. Laxmeshwar, P. & Amarnatha, R. (2016). Stress management through exercise. International Journal of Physical Education, Sports and Health, 3(2), 240-243.
6. Yoon, S., Kim, S., & Park, J. (2023). Association between exercise and stress among Korean adults: A nationwide cross-sectional study. Healthcare, 11(2), 312.
7. Aqobah, A., Lazuardi, L., Nugraha, I., & Ardiansyah, A. (2023). Exercise reduces stress by improving HPA axis and cardiovascular functions. Open Access Macedonian Journal of Medical Sciences, 11(F), 174-178.
8. Sembeneli, G. & Banzatto, R. (2024). Comparative effects of aerobic and resistance training on anxiety and stress. Journal of Exercise Rehabilitation, 20(1), 25-32.
9. Wang, H., Zhang, Y., Chen, L., & Li, X. (2024). The role of social learning in stress reduction through physical activity in educational settings. Frontiers in Psychology, 15, 1089341.