I am going to start this blog with what I think is a funny story. I am recently retired from the education field, but to work up to a better pension, I made sure not to use too many sick days as they could count towards time served. There were different levels of what you could save and I was gunning for 1/2 year extra time served by saving up a certain number of sick days. I hope you are still with me….
So, my 84 year old mom is a lot of wonderful things, but athletic is not top of her fabulous traits. Maybe not even top 20. Not to mention she has had two hip replacements, an old dislocated shoulder injury and vision problems. Her friends have all started playing pickleball and she wanted to play too. Now, at the time, I was her only family in town. If she got hurt, I would have to use my sick leave to take of her. My hard earned very planned out sick leave. I did have 3 days wiggle room, but if she went down, it would be more than 3. So, I selfishly begged her not to play pickleball: at least until I retired. It was only a few months away. I recommended she be a cheerleader or recite poetry about pickleball. She understood and refrained from the hugely popular sport and I got my 1/2 year of sick leave. Thanks Mom!
The Health and Weight Loss Benefits of Pickleball for Women:
I want to encourage you to get out and try pickleball! There are many health benefits to playing. If you are unsure if it is a good fit for you, at least go watch some matches to see if you might be interested. Lots of parks have courts so if you don’t like it, you can at least walk around in a park.
1. Cardiovascular Exercise: Pickleball gets the heart pumping and blood flowing. The constant movement helps to reduce the risk of heart-related issues.
2. Full-Body Workout: There are a variety of movements involved such as running, jumping, and shuffling, that use multiple muscle groups. The movment will tone and strengthen muscles.
3. Calorie Burning: The combination of aerobic and anaerobic elements in the game makes it an effective activity for those looking to shed excess pounds or maintain a healthy weight.
4. Improved Coordination and Reflexes: Pickleball requires quick reflexes and hand-eye coordination. Because you are always moving and reacting to the ball your improved coordination and reflexes in daily life will be improved.
5. Joint-Friendly Exercise: Pickleball is joint-friendly, making it a good choice to women of various fitness levels. As long as you aren’t playing to seriously this is true.!
6. Mental Health Benefits: As I say in most of my blogs, engaging in physical activity releases endorphins, the body’s natural mood enhancers. Pickleball’s fast paced and social nature fosters a positive mental state, reducing stress and anxiety. Because it is such an active game, you won’t have time to think about other stressors!
Pickleball Tips for Women: The Rules of the Game
Pickleball, is a new-ish engaging sport, that has gained popularity, especially among women looking for a fun and an effective way to stay active. The great thing about pickleball is it can be played both indoors and outdoors! Below are some of the rules you can learn before you hit the court and look like a pro!
1, Serving: The serve must be made underhand, and the server must stand behind the baseline. The ball must land diagonally across the net to the opponent’s service court.
2. Scoring: Pickleball uses a rally scoring system, meaning points can be scored on both serves. A game is typically played to 11 points, and a team must win by two points.
3.. Double Bounce Rule: After the serve, each team must allow the ball to bounce once on their side before hitting it. Following the double bounce, players can either volley the ball (hit it before it bounces) or play it off the bounce.
4. Non-Volley Zone (Kitchen): Players cannot volley the ball while standing in the non-volley zone (within 7 feet of the net). However, they can enter the kitchen to play a ball that has bounced.
6. Faults: Common faults include stepping into the non-volley zone, volleying before the double bounce, and serving or stepping on the baseline.
7. Rotation: Players rotate positions after scoring a point. The player who served from the right side moves to the left, and the partner switches sides.
The Socialization and Emotional Aspects of Playing Outdoors:
Pickleball is often played in pairs or doubles. Playing alongside friends or making new connections on the court adds a un social aspect to the game. Many communities and rec centers offer pickleball courts. Women of all ages can connect, share experiences, and build a sense of community while playing pickleball. If playing outdoors, embrace soaking up the benefits of fresh air, sunlight, and nature. The outdoor setting contributs to an overall sense of well-being. I encourage you to look for teams, tournaments or meet up groups that may have formed around pickleball.
Essential Equipment for Women Playing Pickleball:
Now all you need is the equipment! Below are the basic pieces of equipment you will need. I encourage you to try out a friends if you aren’t sure it is for you. There may also be rentals at parks for you to try.
- Paddle: Choose a paddle that suits your playing style. Paddles vary in material, weight, and grip size. Test different ones to find the one that feels comfortable in your hands.
2. Balls: Pickleball is played with a plastic ball with strategically placed holes. The outdoor pickleballs are a better choice because they are durable and suitable for different court surfaces.
3. Footwear: Make sure your shoes have good traction to support lateral movements. Good footwear enhances stability and reduces the risk of slipping or injury.
4. Comfortable Clothing: Choose moisture-wicking and breathable clothing. Being comfortable will ensure you can focus on the game without distractions.
5. Sun Protection When playing outdoors, consider wearing sunglasses with UV protection and apply sunscreen to exposed skin to prevent sunburn. A hat or visor provides additional sun protection while keeping your vision clear. Who doesn’t want an excuse to wear a visor?
Pickleball is a sport that can be played at any skill levels and age. Its inclusive nature encourages women to come together, get outside and play. It really fosters a supportive community as it grows in popularity. There are many health benefits that come with playing pickleball. The main thing is is to get outdoors and enjoy the sun, the fun and maybe winning a game or two! I would love to hear about a good pickleball story you may have!