When it comes to burning calories, we all are looking for the biggest bang for our buck. No one wants to spend an hour at any physical activity and find limited results or reward after all of the hard work. Even if your goal is to just get moving or complete a task that needs to be done, it feels a little sweeter when you get a sweat going. Am I right?
There are endless ways to accomplish burning calories, some more fun than others (as you’ll see below) but keeping your body moving and enjoying the process are sometimes hard to find. From social sports to attending to landscaping needs, getting your body moving consistently is attainable. And according to the American Heart Association, it is extremely beneficial for your health.
Not only can you lower your risk for certain diseases, you can also improve your sleep, cognitive function, increase your balance ability, and improve bone health. While that should be motivation enough, it sometimes is hard to find things that you know will get you moving, burn calories, and be considered “fun”.
Here’s where Pickleball enters the chat.
This emerging sport was first played in the state of Washington in 1965 and its popularity has exploded in the past few years, boasting more than 36 million new players by the start of 2024. It’s a sport that requires limited equipment and can be played by many age groups. And if you haven’t noticed yet, it is one of the fastest growing sports and increasing in popularity each year.
Why is pickleball becoming so popular?
Some would argue that it has a low barrier to entry since all you really need is a paddle, a ball, and a court. And courts are popping up everywhere! Even CNB found that pickleball courts are replacing tennis courts in some areas, tournaments are popping up everywhere, and professional athletes are investing in pickleball teams! Not to mention it burns an insane amount of calories if you’re playing an intense match.
Its current rise seems to be around the time Covid restrictions were in place and people wanted to have a sport with limited interaction and yet remain active. Since then, one of the fastest growing age groups is 18-24 year olds.
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If you’ve been around any tennis courts in your community, look out for some pickleball courts nearby. I swear I’ve seen a handful of them going up everywhere. Big box gyms like Life Time have also taken charge by setting up courts and tournaments everywhere. So if you’re looking for a new sport or a fun activity with friends, this is for you.
But if you’ve been living under a rock and have no idea what pickleball looks like, here’s what you can compare it to.
It is best described as a game that looks like table tennis, on the size of a badminton court, with the height of a tennis net. This low barrier to entry sport – meaning it is easier to learn and requires limited equipment – can really add to your list of activities to get you moving consistently. So get yourself a paddle, a ball, and hey, maybe even some pickleball shoes (yes, those exist now) and get started.
By far the best part though, is the calorie burn.
You will burn quite a few calories depending on your level of play/intensity. Additionally, it tacks on quite the amount of steps to your day as well. If you could burn 400-600 calories, add 4,000 steps onto your day, and have fun with friends, why wouldn’t you?
But alas, this sport isn’t for everyone. So if you find that pickleball isn’t for you yet try some of these other top calorie burning activities:
These findings are listed by Harvard University, showcasing their calorie burn in 30-minutes based on the weight (in lbs) of the individual. *Activities are not listed in order of calorie burn. For more information on how many calories are burned per 30-min, visit Harvard’s link above.
Training & Sport Activities
- Bicycle (Stationary)
- Elliptical
- Rowing
- Circuit Training
- Rollerblading
- Ice Skating
- Rock Climbing
- Snow Shoeing
- Martial Arts
- Racquetball
- Rope Jumping
- Swimming
- Hiking
- Volleyball
- Dancing
- Skiing (downhill)
- Tennis
Even these house and outdoor activities can help burn calories. Count them!
Home & Daily Life Activities
- Moving/Carrying Boxes
- Moving Furniture
- Painting/Remodeling
- Heavy Cleaning
- Playing with Kids
Outdoor Activities
- Gardening
- Mowing Lawn
- Carrying Wood
- Chopping/Splitting Wood
- Shoveling Snow
These are just a few of the ways you can burn calories and clearly some are more fun than others but it all counts! I recommend finding one in each category that you haven’t tried or haven’t paid attention to how many calories you burn. It all adds up and it doesn’t hurt to have some fun while you’re doing it.
Looking for something more structured? Try one of my free workout plans or challenges here.
Whatever you choose to use as your method of movement, remember the duration, intensity, and recovery are all super important and can help you achieve your health goals when paired with healthy food choices.
So get out there, try new things, and maybe hop on that Pickleball train while you’re at it!
