As an avid and regular Pickleball player, I can testify all this. playing about five or six times a week definitely causes a little bit of pain in the joints and muscles and tendons, but it’s generally a good pain.
The other day I helped my daughter move out of her third story apartment complex and going up and down the stairs in the past I would’ve gotten winded much quicker than I did after playing pickle ball for two years; my cardio’s is lots better.
Is pickleball actually good for you? What the data reveals
Pickleball.com Staff
Jun 3 2026 1:00 PM ET
Pickleball has exploded in popularity over the past few years. Courts are popping up everywhere, from suburban neighborhoods to major cities, and players of all ages are picking up paddles. But with any fast-growing sport, one question naturally follows: is pickleball genuinely good for your health, or is it just another passing trend?
A large-scale study conducted by Apple in collaboration with Harvard Medical School and Brigham & Women’s Hospital offers a compelling answer. By analyzing data from over 250,000 participants across five years (covering an astonishing 186 million logged days of health metrics), the research provides one of the most comprehensive looks at how pickleball impacts the human body and mind.
The findings are hard to ignore.
Pickleball delivers real cardiovascular benefits
One of the biggest misconceptions about pickleball is that it is a light or low-effort activity. In reality, the sport provides a solid cardiovascular workout. The study found that players reach an average peak heart rate of around 143 beats per minute, which is approximately 70% of their estimated maximum heart rate.
This is significant because it places pickleball squarely within the range that cardiologists recommend for improving heart health and supporting fat loss. In other words, pickleball is not just casual recreation, it is effective exercise.
Players stay on the court longer
Another key advantage of pickleball is how long people tend to play. On average, a pickleball session lasts about 90 minutes, compared to roughly 81 minutes for tennis.
That additional time may not sound like much at first, but over weeks and months, it adds up. The reason behind it is simple: pickleball is highly engaging. Players often find themselves so absorbed in the game that they continue playing without feeling fatigued or bored. This naturally leads to more consistent and sustained physical activity.
A powerful boost for mental health
Perhaps the most striking finding from the study relates to mental well-being. Regular pickleball players were found to be 60.1% less likely to show signs of depression compared to non-players. Tennis players also benefited, with a 51.3% reduction, but pickleball showed an even stronger effect.
This suggests that pickleball is not just good for the body, it may also play a meaningful role in supporting mental health.
Why pickleball feels so good
The mental health benefits of pickleball can be explained by a combination of factors that work together in a unique way.
First, the sustained aerobic activity helps release endorphins as well as neurotransmitters like dopamine and serotonin, which are closely linked to mood regulation. Second, the sport is inherently social. Most games are played in doubles format, encouraging interaction, teamwork, and connection. Third, pickleball requires strategy and quick decision-making, which keeps the brain actively engaged and leaves little room for negative thought patterns.
Together, these elements create a powerful mix of physical exertion, social bonding, and mental stimulation.
It’s not just for older adults anymore
Pickleball has long carried the reputation of being a sport primarily for older adults. While the study found the average player age to be around 51, the demographic landscape is changing rapidly.
The fastest-growing group of players is between the ages of 25 and 34. In fact, the average player age has dropped from 38 in 2021 to 34.8 in 2025. This shift highlights how pickleball is evolving into a mainstream sport with broad appeal across generations.
Closing the gender gap
Another notable trend is pickleball’s increasing inclusivity. While many racket sports have historically skewed heavily male, pickleball shows a more balanced participation rate.
In the United States, the gender split is approximately 57% male and 43% female. This makes it one of the most accessible and welcoming sports for a diverse range of players.
Surpassing tennis in popularity
In July 2023, pickleball reached a major milestone: for the first time, the number of recorded pickleball workouts in the study surpassed those of tennis within a single month.
Unlike tennis, which tends to fluctuate with the seasons, pickleball participation has shown steady and continuous growth. This consistency is a strong indicator of long-term adoption rather than temporary interest.
More than a trend
Fitness trends often follow a predictable pattern. They rise quickly, peak, and then fade. Pickleball, however, is behaving differently. Participation continues to grow month after month and year after year.
This pattern suggests that pickleball is transitioning from a trend into a lifestyle sport, something people integrate into their regular routines rather than try briefly and abandon.
The rise of pickleball in India
The growth of pickleball is not limited to the United States. In India, the sport is experiencing rapid expansion, with more than 150,000 active players and over 1,200 dedicated courts.
Major cities such as Mumbai, Bengaluru, Gurgaon, and Delhi are leading this movement, and participation has surged by 150% in just two years. The same benefits observed in the U.S. are now beginning to emerge in Indian urban centers as well.
In summary
Pickleball stands out as one of the most efficient and well-rounded activities available today. It combines cardiovascular exercise, mental stimulation, and social interaction in a way that few sports can match.
Whether your goal is to improve your fitness, boost your mood, or simply find an activity you enjoy enough to stick with, pickleball offers a compelling solution.
If you have been on the fence about trying it, the data makes a strong case: this is more than just a trend, it is a powerful addition to a healthy lifestyle
What separates the Good / Decent from the Great / Excellent?
Yes, you need Talent. Yes, you need certain attributes but most importantly, as you need the world to be your best day and day out.
My Pondering
Title: The Separation of Winners — Faithful Over Flashy
There’s a difference between being good… and being great.
Most people look at greatness and assume it’s talent. Natural ability. Favorable conditions. A lucky break.
But when you study the lives of those who actually win—consistently, over time—you find something far less glamorous and far more demanding:
They show up. Every time.
A Lesson from Larry Bird
By the end of his career, he wasn’t the most athletic player on the floor. His body was worn down. His back gave him problems.
He reportedly spent an hour on a stationary bike before games just to get loose enough to play.
He could have coasted. He had already proven himself.
But he didn’t.
“I brought it every night.”
That was his edge.
Not talent. Not hype.
Consistency.
The Biblical Parallel
Scripture doesn’t celebrate flashes of greatness. It celebrates faithfulness.
“Moreover, it is required of stewards that they be found faithful.” — 1 Corinthians 4:2
“His master replied, ‘Well done, good and faithful servant.’” — Matthew 25:23
God is not impressed by occasional excellence. He honors steady obedience.
Day in. Day out.
Even when it’s hard. Even when no one sees.
Leadership Truth
In leadership, the real separation isn’t knowledge. It isn’t charisma. It isn’t even vision.
It’s this:
Can you be counted on… every single day?
When you’re tired
When you’re frustrated
When the results aren’t immediate
When the pressure is on
Anyone can lead on a good day.
Winners lead when it costs them something.
Head, Heart, Hands
Head (Truth): Winning is built on disciplined consistency, not emotional bursts.
Heart (Posture): A faithful heart says, “I will honor God with my effort today, regardless of how I feel.”
Hands (Action): Do the work. Again. Then do it tomorrow. And the next day.
The Trap to Avoid
In business and in life, we are tempted to chase:
Faster results
Easier paths
Lower resistance
But the truth is simple:
Shortcuts often cut you short.
The “lowest price” mindset shows up in leadership too— doing just enough, giving partial effort, hoping for full results.
It doesn’t work.
The Winning Way
Winning—God’s way—is not about being the most gifted.
It’s about being:
Available
Dependable
Faithful
This is where FLOW is found:
SMARTER thinking → knowing what matters
HARDER effort → showing up regardless
BETTER execution → improving daily
FLOW → results that come from alignment, not striving
Final Reflection
Larry Bird didn’t separate himself by talent alone.
He separated himself because he decided:
“I will bring it… every night.”
That same principle applies to you.
Not just in business. Not just in leadership.
But in your walk with God.
Prayer
Lord,
Help me to be faithful in the small things. When I’m tired, give me strength. When I’m tempted to coast, give me discipline. When I want results without effort, correct my heart.
Teach me to show up daily—with purpose, with humility, and with excellence— not for recognition, but for Your glory.
Let my life be marked not by moments of greatness, but by a pattern of faithfulness.
Amen.
Call to Action
Today, don’t focus on being extraordinary.
Focus on being faithful.
Because in God’s economy:
Faithfulness is what separates the good… from the great.
What a great lesson and reminder this is. From #132 to not only the #1 QB but Heisman award winner.
Before he came to Indiana, he asked for a roster and picture of every team member so that when he showed up for a training camp, he had every players’s name memorized and knew who they were. What an example.
Indiana quarterback Fernando Mendoza entered the college football history books on Saturday evening, becoming the latest winner of the Heisman Trophy.
Mendoza is the first Hoosier ever to win college football’s highest award. The redshirt junior beat out Vanderbilt’s Diego Pavia, Notre Dame’s Jeremiyah Love, and Ohio State’s Julian Sayin.
“First of all,” Mendoza said during his acceptance speech, “I want to thank God for giving me the opportunity to chase a dream that once felt a world away. Standing here tonight, holding this bad boy, representing Indiana University, still doesn’t feel real.”
He went on to thank his teammates and coaches, Hoosier fans, the University of California (where he got his collegiate start), and his family.
“I want every kid out there who feels overlooked — underestimated — to know I was you,” Mendoza said as he concluded his speech. “I was that kid too. I was in your shoes. The truth is you don’t need the most stars, hype or rankings. You just need discipline, heart and people who believe in you. And you need to believe in your own abilities. I hope this moment shows you that chasing your dreams [is] worth it, no matter how big or impossible they seem.
“God bless, go Hoosiers, thank you guys.”
Later, in a press conference following the award ceremony, Mendoza expanded on his relationship with God.
“My faith is a huge component (of this award),” he said. “It’s basically the sole reason why I got here. All the bumps and bruises and the path that God has laid out for me, I wouldn’t want it any other way. … Building that faith throughout college and now being able to share my faith with these amazing teammates, just the community of faith, having God on my side, always praising Jesus Christ, it’s incredible. And I can’t thank the Man above enough.”
While the confetti rained down on the Indiana Hoosiers football, Ty Simpson sat alone in the shadows. Head bowed. Towel draped over his face. The weight of the 38–3 loss was crushing him. Full details ▶️ https://tigerpeak.live/posts/choice-one-expected-phuc123-fhfi He thought he was invisible to the world. He was wrong. In a move that stunned the cameras, Fernando Mendoza broke away from the victory lap. He didn’t run to the fans. He didn’t run to the trophy. He crossed the “enemy lines” to find the man he had just defeated. He knelt beside his rival and offered the one thing no one expected: Brotherhood. Full details ▶️ https://powerwin.forum/posts/choice-one-hoangle123-uwlp In a world of trash talk, Mendoza chose grace. He whispered words that made Simpson stand up, wipe his eyes, and smile. It was a fleeting moment, but it silenced the hate. This wasn’t just sportsmanship. It was a reminder that being a leader means lifting others up. See the heartwarming exchange that proves Fernando Mendoza is a champion in more ways than one.
When a positive mind, a passion filled heart, and hard working hands / body get aligned with God’s pleasing will, nothing much is impossible. This is what Fernando embodies!
130 schools said no. He led the losingest program in college football history to its first national championship anyway.
A 2-star recruit who got rejected for a walk-on spot at his hometown school became the first Cuban-American to win the Heisman Trophy.
Fernando Mendoza was 17 years old.
Crying in his bedroom after another silent recruiting inbox.
He’d driven to 18 football camps across the country that summer with his dad. Introduced himself to every coach who would listen. Sent his highlights to over 100 programs.
Not a single FBS school offered him a scholarship.
Florida International was 20 minutes from his house. They didn’t want him.
Florida Atlantic was down the road. They passed.
His only option was Yale. An Ivy League education. No scholarship. No path to the NFL.
Everyone told him to be grateful.
“You’re a 2-star recruit. Know your place.”
“Yale is a great school. Take the offer.”
“The NFL isn’t realistic for someone like you.”
“Nobody makes it from the Ivy League.”
He didn’t listen.
Here’s what Mendoza knew that everyone else missed:
The worst case wasn’t failing at the highest level. The worst case was never getting the chance to try.
So he waited.
Then in January 2022, two weeks before signing day, his phone rang.
Cal’s offensive coordinator had heard about a lanky kid in Miami with a live arm. Another quarterback had just decommitted. They needed a body.
Mendoza flew to Berkeley. Toured the campus. Got offered on the spot.
One school. One offer. Out of 134 FBS programs.
He took it.
But here’s the part nobody talks about.
He showed up to Cal as the third-string quarterback.
Spent his entire freshman year on the scout team. Mimicking opposing quarterbacks in practice. Never seeing the field.
Then in 2023, both quarterbacks ahead of him got hurt.
Mendoza got thrown into the fire against Oregon State. Lost his first four starts. All against ranked teams.
People said he wasn’t ready. That the late offer was a mistake. That he should have gone to Yale.
His offensive line was a disaster. He got sacked 41 times in two seasons. The fifth-most in the country.
But Mendoza kept getting up.
Every hit. Every loss. Every doubt.
He threw for over 3,000 yards. Matched Aaron Rodgers’ school record for consecutive 250-yard games. Made the academic honor roll while getting destroyed behind a broken offensive line.
Then something happened.
Cal’s coaching staff wouldn’t commit to building around him. Brought in a transfer to compete for his job. The system wasn’t designed to develop him into an NFL quarterback.
So Mendoza made a decision that shocked everyone.
He entered the transfer portal. Left the only school that believed in him.
Chose Indiana.
The losingest program in college football history.
Over 700 losses. More than any other FBS school. Three bowl wins in 120 years. A basketball school that treated football like an afterthought.
Everyone thought he was insane.
“You left Cal for Indiana?”
“That program is a graveyard.”
“You just ended your NFL dreams.”
“Nobody goes to Indiana to win.”
Mendoza didn’t care.
Coach Curt Cignetti told him one thing: “I’m going to turn you into the best Fernando Mendoza possible.”
That was enough.
But Mendoza wasn’t just chasing football.
His mother Elsa has multiple sclerosis. She’s been fighting it for 18 years. Hid the diagnosis from her sons when they were young because she didn’t want them to worry.
Now she’s in a wheelchair. Can barely travel to his games.
Before every snap, Mendoza thinks about her.
“My mother is my why,” he says. “To see her fight and overcome the struggle with the optimism that she has. She’s been a great role model.”
He started raising money for MS research.
Created the “Mendoza Burrito” at a Berkeley restaurant. The “Mendoza Bros. Burger” in Bloomington.
Over $155,000 raised and counting.
All while leading the most improbable team in college football history.
Indiana went 16-0.
Beat six top-10 teams.
Won their first Big Ten title since 1945.
Mendoza threw for 3,349 yards and 41 touchdowns. Led the nation in passing touchdowns. Won the Heisman Trophy in a landslide.
The first Indiana player ever.
The third Latino in history.
The first Cuban-American.
In his acceptance speech, he switched to Spanish to honor his grandparents who fled Cuba for the American dream.
“Por el amor y sacrificio de mis padres y abuelos, los quiero mucho. De todo mi corazón, les doy las gracias.”
For the love and sacrifice of my parents and grandparents, I love you. From all my heart, thank you.
But Mendoza wasn’t done.
Yesterday, in Miami Gardens, 40 minutes from where he grew up, Mendoza led Indiana to its first national championship.
27-21 over Miami.
On fourth-and-4 with nine minutes left, up by 3 but needing to put the game away, the coach called a quarterback draw.
Mendoza took the snap. Got hit at the line. Spun off two defenders. Dove into the end zone.
The kid 134 schools rejected scored the dagger touchdown on a fourth-down quarterback sneak.
Put the game out of reach. 24-14.
The losingest program in history became the best team in America.
16-0. The first perfect season since Yale in 1894.
All because a 17-year-old kid crying in his bedroom refused to believe that being overlooked meant being over.
He turned 134 rejections into the greatest underdog story in college football history.
He turned the program everyone laughed at into national champions.
He proved that the scouts, the rankings, and the recruiting services don’t get the final word. You do.
What opportunity are you not pursuing because nobody’s given you permission?
What dream are you abandoning because the “experts” said you weren’t qualified?
What version of your future are you settling for because the door you wanted didn’t open?
Mendoza couldn’t get FIU to return his calls. Couldn’t get a single FBS offer until two weeks before signing day.
Showed up to college as a third-stringer. Got sacked 41 times behind a broken offensive line.
Transferred to a program with over 700 losses. Got called crazy.
Led them to a perfect season anyway.
Because he understood something most people don’t.
The ranking doesn’t determine your ceiling. Your work does.
Being overlooked isn’t a verdict. It’s just the starting point for a better story.
The people who say no don’t get to write your ending.
Stop waiting for the gatekeepers to open the door.
Start thinking like Fernando Mendoza.
Bet on yourself when nobody else will. Outwork the doubt. Keep showing up until they can’t ignore you anymore.
And never let anyone convince you that where you start is where you finish.
Sometimes the biggest wins come from the paths everyone said were dead ends.
Because when they all say no, all you need is one shot and the guts to take it.
Don’t quit.
Fernando and Tebow
Tim Tebow and Fernando Mendoza both put faith above everything else. They wore number 15, won the Heisman, and captured a national championship by leading with belief, discipline, and purpose. Different eras, same foundation — faith first, success followed.
🥊 “You know this may be my last fight. Its getting too hard to train and keep in shape. I’ve been slipping and suddenly it dawned on me . I worked like a horse getting ready for the Walcott fight. I worked almost as hard for the rematch. Since then I’ve had 3 more defences, and I’ve been doing less work and training for each one. I was counting the other day and it scares me. For this match with Moore, I’ve boxed only half the rounds I did preparing for the first one with Walcott. You know what that means? I’ve lost the hunger or something. It means that someday I’ll go into a fight in less than perfect condition and I’ll get whipped. I think I’ll quit before that happens to Rocky! I’m too proud to let Marciano lose to Rocky Marciano. Yeah, I guess sometimes you lose the hunger.”
Rocky Marciano. 49-0 Undefeated
My Pondering
You know, winners are hard on themselves. Their standards are higher than average. They work harder. They have higher standards and greater expectations than mediocre. They use all they have and make the best of what they got. Their joy isn’t in showing up, it comes from giving their best.
