Should women choose pickleball or walking?

The pickleball boom has attracted many women, from young to middle-aged, to take their first steps into the competitive sport.

Pickleball poses many risks to women - Photo: ISTOCK

But there is a growing body of medical data showing that sudden bursts of pickleball can lead to increased risk of injury. And should women, who are less likely to play sports , opt for gentler forms of exercise like walking?

A meta-analysis published in the American Medical Association (AMA) found that from 2013 to 2024, pickleball-related injuries increased significantly in both number and severity.

Sports medicine specialist Christopher Wu of Atlantic Health System (USA) commented: “Many patients play pickleball just because it is easy to learn, but in reality, most injuries are due to muscle strain or overuse - especially in people who have not been active before.”

The AMA survey found that women account for the majority of pickleball fractures. This is especially important because women, especially post-menopausal women, are at higher risk for joint problems, osteoporosis, and physical disorders.

Faced with this evidence, many exercise and health experts have begun to recommend a less risky alternative for women: walking.

Walking is considered a “low‑impact” form of physical activity and has clear evidence to support cardiovascular, joint and metabolic health.

A study of more than 33,000 people aged 40‑79 found that those who walked 15 minutes a day had a significantly lower risk of heart attack than the general population.

For older women, a study of more than 13,000 women with an average age of 72 found that achieving just 4,000 steps a day—just 1‑2 days a week—reduced the risk of death and cardiovascular disease by 26‑27% compared with inactive women.

The reasons for recommending a switch from pickleball to walking in women can be summarized as follows: walking reduces impact on joints, ankles, and hips; reduces the risk of falls or abnormal rapid rotation of joints; is easier to maintain long-term and is more suitable for post-middle age or sensitive joint conditions.

Furthermore, for women who have higher joint/hormonal/osteoporosis risk factors than men, choosing the safer activity of walking is a reasonable choice.

Research on walking shows that regular exercise at a brisk or moderate pace can improve blood pressure, insulin sensitivity, and reduce inflammation.

Walking is better for people who are not used to competitive sports - Photo: ISTOCK

Of course, this does not mean that pickleball is “banned” or not recommended. For women who are in good shape, have strong joints, are active and have passed the warm-up period, pickleball is still a sport with cardiovascular, reflex and social benefits.

But for women who are not very active, have joint problems, or want to maintain long-term health with lower risks, walking should be considered a priority option.

Dr. Christopher Wu recommends starting with walking 30‑60 minutes a day or at least a few times a week at a moderate pace, then consider adding a sport like pickleball.

HUY DANG

Source: https://tuoitre.vn/phu-nu-nen-chon-pickleball-hay-di-bo-20251108161704128.htm