If you’re looking for a fun way to move, connect with others, and improve your health without dragging yourself through a boring gym routine, let’s talk padel.
This fast-growing sport is blowing up for a reason. It’s not just a trend, it’s backed by solid science, and it actually works. As your personal metabolic hype girl, I’m breaking down exactly why padel might be your next favorite health habit.
What Even Is Padel?
Padel is like if tennis and squash had a baby… with better vibes.
With a smaller enclosed court, no strings on the racket, and walls in play, padel turns every point into a strategic (and super fun) rally. And since it’s played in doubles by default, you’re never alone on the court.
Born in Mexico in the ‘60s, padel has now taken over Europe, Latin America, and is popping up all over Asia.
The Health Benefits of Padel
Let’s get into the juicy details. Fun to play, great for your brain, and even better for your body. That’s the padel glow-up.
1. Boosts Heart Health (Without Wrecking Your Knees)
Padel keeps your heart rate in the moderate-intensity zone most of the time, meaning it’s perfect for cardiovascular conditioning without punishing your joints. Around 130–150 bpm for recreational players, which is a sweet spot for longevity and stamina.
2. Burns Serious Calories
Depending on your intensity and experience level, you can burn anywhere from 300 to 800 calories per hour. It’s sneaky cardio while you’re too busy having fun to notice the sweat.
3. Builds Strength and Endurance
With quick lunges, smashes, and lateral movement, you’re working your legs, core, arms, and grip, all while improving bone density and muscular endurance. It’s strength training, disguised as play.
4. Trains Balance, Coordination, and Reaction Time
Thanks to the enclosed walls and quick rallies, you’re constantly on alert. That improves your reflexes, spatial awareness, and proprioception (aka how your body senses space), which helps with everything from preventing injuries to aging gracefully.
5. Boosts Brainpower and Mental Health
Padel requires focus, strategy, and teamwork. That combination lights up your brain. Plus, studies link it to reduced anxiety and better mood. Even cooler? It may increase levels of BDNF (brain-derived neurotrophic factor), a biomarker for cognitive health, especially in women.
6. Makes You Want to Move
Unlike some workouts that feel like punishment, padel is easy to stick with. It’s accessible, social, and genuinely fun (whether you’re 20 or 65). That’s the kind of movement that turns into a lifestyle, not just a phase.
Is Padel Beneficial for Metabolic Health?
Short answer: yes… with a few smart adjustments.
Got diabetes?
Padel is a fantastic way to improve insulin sensitivity. Just be sure to monitor your blood sugar before, during, and after play (especially if you’re using insulin). Bring fast-acting carbs, and wear a medical ID if needed.
Managing hypertension?
The aerobic nature of padel makes it a solid choice. Start slow, avoid playing in extreme heat, and keep your hydration game strong.
Dealing with high cholesterol?
Regular padel sessions help reduce triglycerides and increase HDL (“good”) cholesterol, especially when paired with a nourishing, anti-inflammatory diet.
As always, check in with your doctor before starting a new routine, especially if you’re on medications or managing chronic conditions. Safety first, glow second.
What Makes Padel So Socially Powerful?
Here’s the part I love most: you don’t just get fitter… you get happier too.
Because padel is always played in doubles, it naturally builds connection. You’ll high-five, strategize, cheer each other on, and maybe even grab a smoothie (or matcha) after the game. It’s more than exercise… It’s a community.
People who play social sports like padel are more likely to stick with their workouts, feel fulfilled, and even get higher life satisfaction. Some even say their sports club is the most important place in their life. Yep. It’s that powerful.
Group play isn’t just about laughs and competition. It’s about bonding, feeling supported, and showing up for each other. And yes, some players even meet their best friends (or their partners!) on the court.
Are There Any Risks?
Like any sport, injuries can happen. The most common ones are:
- Tennis elbow from repeated strokes
- Ankle sprains from quick changes in direction
- Knee strain due to sudden stops and turns
- Shoulder or wrist issues from overhead shots and gripping too hard
- Lower back pain from twisting movements
But with proper warm-ups, good technique, and solid footwear, most of these can be avoided. Recovery is also important. Don’t underestimate the power of rest, hydration, and mobility work!
Feel the Health Benefits of Padel at Smash & Glow with Sally
If you’re in Bali this August, come join me at the Smash & Glow event, my very own padel + wellness day, held as a side event of Coinfest Asia.
Expect feel-good rallies, beginner-friendly matches, cool prizes, and some health insights (you know I can’t help myself). Whether you’re a padel pro or just padel-curious, this is your chance to move, learn, and connect with a community that’s all about that metabolic glow.
Final Rally: Health & Other Benefits of Padel
If I could prescribe a sport for metabolic health, mental well-being, and community vibes… it would be padel. It’s science-backed, easy to start, hard to stop, and incredibly good for your body and your soul.
In the meantime, keep glowing and smash those glucose spikes! See you on the court!
With love and lobs,
Sally 🎾
