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Over 24 million people in the US played pickleball last year. Many love it so much that they don’t make time for other activities. That’s a mistake.

How pickleball benefits you:

• Increased agility, coordination and reaction
• Cardiovascular training
• Calorie burning
• Social interaction (don’t underestimate this for longevity)

Where pickleball comes up short:

• Strength, especially upper body
• Injury prevention
• Flexibility

Whether you are obsessed with pickleball (like me) or have another activity that dominates your life (been there too), you should be asking yourself:

-What can I do to improve performance?

-What can I do to reduce the risk of injury?

-What else does my body need for overall health and longevity?

We all need to be “playing the long game”. Every day we have an opportunity not only to improve our current lives but also to put a little in the bank for our future selves.

If you are an avid swimmer or cyclist, you may be leaving your bones undertrained-and more vulnerable over time.

If you do Yoga or Pilates exclusively, you may be leaving your heart and lungs undertrained-which are key predictors of longevity.

Don’t misinterpret what I’m saying. Swimming, yoga and many other forms of exercise are incredible for your body, and I encourage you to continue pursuing your passions.

The key is to consider ALL of your needs so you can prepare to live a long and amazing life!

🎯 Your Takeaways:

• Tailor your strength & conditioning program to specifically enhance your performance: rotational medicine ball throws, lateral hops, wide-stance squats…
• For areas that are not utilized much in pickleball, like upper body, add some strength exercises: dumbbell rows, incline chest press…
• Work on your stabilizers and mobility to reduce the risk of injury: dumbbell external shoulder rotation, single-leg RDL, stretches for tight areas…

Train Smart. Smile Often

— Rich Roe

Certified Personal Trainer and Pickleball Coach

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Yoga is awesome-but your body needs more.

A dedicated yoga practice provides many health benefits. But if you think that’s all your body needs, you are making a mistake.

Some of the many Yoga benefits:

• Flexibility and mobility
• Balance
• Body awareness and posture
• Breath awareness, mindfulness and relaxation
• Strength, especially core
• Social interaction (don’t underestimate this for longevity)

Where Yoga comes up short:

• Cardiovascular health, especially VO2 Max
• Muscle mass and bone density

Whether it’s Yoga or another activity that dominates your training time, you should be asking yourself,
“What else does my body need for overall health and longevity?”

We all need to be “playing the long game”. Every day we have an opportunity not only to improve our current lives, but also to put a little in the bank for our future selves.

If you are an avid swimmer or cyclist, you may be leaving your bones undertrained-and more vulnerable over time.

If you play tennis or pickleball exclusively, your upper body muscles will not get enough stimulus.

Don’t misinterpret what I’m saying. Swimming, racquet sports, walking and many other forms of exercise are incredible for your body, and I encourage you to continue pursuing your passions.

The key is to consider ALL of your needs so you can prepare to live a long and amazing life! Even if you are doing advanced Yoga classes that get your heart pumping and muscles tired, I’d suggest a little more training.

🎯 Your Takeaways:
1. Get 75+ minutes of vigorous-intensity aerobic activity per week
2. Strength train 2-3 times a week

Train Smart. Smile Often
— Rich Roe, Certified Personal Trainer

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