Pickleball offers numerous health benefits, particularly for cardiovascular well-being. Regular, moderate exercise can help regulate blood pressure, stabilize heart rate, increase blood vessel elasticity, manage weight, and reduce belly fat.

Beyond physical advantages, pickleball provides mental benefits by fostering social interaction and reducing stress, which are crucial for maintaining stable blood pressure. This sport suits many age groups, including individuals in their 40s with mild hypertension, like yourself, whose blood pressure is below the 140-159/90-99 mmHg threshold and does not yet require medication.

Playing pickleball at an appropriate frequency helps stabilize blood pressure. Photo created by AI.

Playing pickleball at an appropriate frequency helps stabilize blood pressure. Photo created by AI.

To prevent cardiovascular complications, you should consult a doctor for thorough advice before starting any exercise regimen. Before stepping onto the pickleball court, perform a proper warm-up. This gradually increases your heart rate and breathing, allowing your body to adapt to the exercise. Begin with sessions lasting 15-20 minutes, then gradually extend them to 30-45 minutes as your body adjusts to the activity intensity. Playing three sessions each week is an appropriate frequency to support blood pressure and heart rate control, as well as improve endurance.

While playing pickleball, regularly monitor your blood pressure using a smartwatch and consult your doctor to ensure your readings remain within a safe range. Hydrate properly and take short breaks between games to allow your body to recover. If you experience any unusual symptoms such as chest pain or tightness, dizziness, or shortness of breath, stop playing pickleball immediately and seek medical attention promptly.

In addition to increasing physical activity, maintain a balanced diet, get adequate sleep, quit smoking, and limit alcohol and stimulants. You might also consider natural extracts such as policosanol (GDL-5) from South American sugarcane, which can help reduce the risk of hypertension and cardiovascular diseases.

Given your mild hypertension, regular check-ups and consistent blood pressure monitoring are essential. This allows for timely adjustments and helps prevent the condition from progressing to severe hypertension.

Master Doan Vinh Binh

Medical Information Center

Tam Anh General Hospital Ho Chi Minh City