Why Pickleball Might Be the Best Thing You Ever Do for Your Health
The only people who don't love pickleball are the ones who have never played it.
I genuinely believe that because I used to be one of them.
For a long time, I watched people playing and thought it looked different. Not particularly serious, not overly athletic, just people laughing, talking, high-fiving, and having fun. After spending more than 40 years working shifts in Victoria Police, "fun" wasn't exactly a word I associated with exercise anymore.
You’ll feel me when I say, “Exercise had become another job”, just another chore to tick off the list. Go to the gym, lift some weights, go for a run- do it because I knew I should, but I wasn’t enjoying it as much as I needed to.
But pickleball looked completely different. Everyone out there seemed happy to be there and were having fun.
So one day, I thought, why not? I found a centre, I grabbed a paddle, walked onto the court, and had absolutely no idea what I was doing.
Within fifteen minutes, I was laughing with people I had never met before. Within an hour, I sort of understood the rules. Within a couple of weeks, I was absolutely addicted to it.
Today, I play at least twice every week, usually for around three hours in total, and it has become one of the absolute highlights of my week. Not because I'm competitive, but because I genuinely love it and the connections.
That is exactly why I think every shift worker should give it a go.
Shift workers don't need another workout
We need movement we'll actually stick with. There is a massive difference between the two.
As a shift-work coach and nutritionist, one of the core pillars I teach every client is movement. It is not because I am trying to turn anyone into an athlete, but because our biology completely depends on it even more so as a shift worker.
Movement improves insulin sensitivity, supports cardiovascular health, improves sleep quality, regulates mood, reduces inflammation, and sharpens cognitive performance. Who doesn’t want a piece of that?
But none of those benefits happens if you dread the exercise, or dont get any at all.
That is where pickleball changes the game. You don't spend the whole session checking your watch, waiting for it to end. You spend it laughing, and before you even realise it, you've been moving for an hour.
So what exactly is pickleball?
I want you to imagine if tennis, table tennis, and badminton had a baby. That is probably the easiest way to describe it.
It is played on a court about one-quarter the size of a tennis court. The paddle is lightweight, and the ball is plastic with holes in it, which slows the game down enough that beginners can get a rally going surprisingly quickly.
The rules are simple. You can easily learn enough to enjoy your very first game in less than thirty minutes.
It’s not hard; in fact, I love how newbies come and are playing great shots in no time.
That makes it incredibly welcoming. You don't need years of coaching, elite fitness, or expensive equipment. Most indoor centres have paddles you can borrow while you learn. All you need are comfortable runners and a paddle That's about it. The centre has everything you need.
For exhausted shift workers juggling life, mortgages, kids, and rotating rosters, that simplicity is refreshing.
Your body gets healthier while you have fun
Here is what surprised me most. I thought I was just turning up for a social hit. What I actually got was one of the most effective forms of exercise I have ever done.
Research shows recreational players burn between 350 and 600 calories every hour. You clock up around 3,000 extra steps without ever feeling like you went for a walk without even trying.
More than 70% of court time is spent in the moderate-to-vigorous heart-rate zone, exactly where cardiologists want us exercising to improve cardiovascular health. After just six weeks, studies show improvements in cardiorespiratory fitness of around 12%. Blood pressure falls, and VO₂ max improves.
If you've listened to me talk about longevity before, you know VO₂ max is one of the strongest predictors of how long and how well you live.
Even more impressive, a study published in the British Journal of Sports Medicine followed almost 80,000 adults for nine years. People who regularly played racket sports had a 47% lower risk of dying from any cause and a 56% lower risk of dying from heart disease compared to inactive people. They even outperformed swimming, running, and cycling. That is remarkable.
Shift work takes a lot from us in relation to our health. Pickleball gives a lot back while having fun.
The benefit that matters most to me
Mental health.
After four decades in policing, I know what cumulative stress looks like, and I know the toll it takes. I also know what loneliness feels like after years of missing birthdays, weekends, Christmases, and family gatherings because you are stuck at work.
Police, nurses, paramedics, firefighters, dispatchers, and call takers, we all spend our careers looking after everyone else. Most of the time, we are so busy caring for others we completely forget to look after ourselves.
What I love so much about pickleball is that it hits several of the biggest contributors to poor mental health all at the same time.
Every rally releases endorphins, dopamine, and serotonin. The game demands your full attention, giving your brain a much-needed break from worrying about work, bills, or tomorrow night's shift. It constantly challenges your balance, reaction time, coordination, and memory. You have to remember the score, watch your opponent, read the spin, and anticipate the next shot. It is a workout for your brain as much as your body.
Then there is something even more powerful: connection.
Most games are doubles. That means four people on one small court, leaving plenty of room for conversation between points, encouragement, and laughter. A national survey found regular pickleball players reported significantly less loneliness and social isolation than non-players. That matters because isolation is a major risk factor for long-term health, making this highly relevant for shift workers.
The Apple Heart and Movement Study, which involved more than 24,000 participants, found regular pickleball players were around 60% less likely to score in the depressed mood range.
Let's be clear: pickleball is not a treatment for depression, nor does it replace professional support when you need it. But movement, purpose, social connection, and genuine enjoyment are all proven contributors to better mental wellbeing. Pickleball brings all four together in one place.
The friendships were the real surprise
If you had asked me before I started what I would get out of pickleball, I would have said “Health” maybe “Fitness.” I wouldn't have said friendships.
Yet, that has been the biggest reward. I have met some incredible people from every walk of life who are always happy to have another player join the court. I've never felt judged, and I've never felt out of place. I have simply felt welcome. That is something shift workers don't experience nearly enough in life, as our roles slowly take this away from us piece by piece.
Why is it perfect for shift workers?
Most people work Monday to Friday, 9 to 5. We don't. And that is actually a massive advantage here.
Many indoor centres run quieter sessions during weekday mornings and afternoons. It is perfect for people coming off a night shift, permanent night workers, or anyone navigating a rotating roster. Plus, because it's indoors, the weather never gets to decide whether you get to play or not. It’s always “Game On”
Come and try it
Because of everything this game has given me, I want to build a pickleball community specifically for frontline health workers, emergency services personnel, dispatchers, and call takers, both current and/or retired.
The goal isn't to create champions. It is to create a connection. I want to build a space where people who truly understand the toll of shift work can move their bodies, laugh together, and support one another in a safe environment.
We will be playing in Melbourne's inner north-west at a beautiful indoor venue, so it is comfortable all year round. Whether you have never picked up a paddle or you have been playing for years, you are welcome. You don't need to be fit, and you don't need to be good. You just need to be willing to give it a go. (and be prepared to have a laugh)
You don't have to commit to becoming a hardcore pickleball player. You just have to come once. The rest usually takes care of itself.
If you are a frontline health worker, emergency services member, dispatcher, or call taker in Melbourne and want to know more, reach out. I’d love to chat more about it and get you involved.
ENTER YOUR DETAILS HERE TO BE KEPT IN THE LOOP
Come and experience what movement is supposed to feel like: fun, connection, health, and maybe a few friendships that last a lifetime.
Because the only people who don't love pickleball are the ones who have never played it. And I will die on that hill.
Oh, and am I any good? Nope, but jeez, I have fun every time I play.
About Roger Sutherland
As a coach and advocate for shift workers, my goal is to provide practical, evidence-based strategies that empower individuals to thrive in their roles. By understanding and addressing the challenges around shift work, shift workers can achieve better health outcomes and lead more fulfilling lives both on and off the job.
Note:
I also run Shift Work Nutrition, Health & Wellbeing Seminars for 24/7 environments.
