Padel is a fast-growing racket sport that blends elements of tennis and squash. Played on an enclosed court roughly one-third the size of a tennis court and surrounded by glass and metal walls, the ball stays in play off the walls, creating longer rallies and constant movement. The fast pace and reliance on teamwork make Padel not only fun but also an intense workout.
Padel is typically played in doubles, with two teams of two players each. A padel tennis racket is solid with no strings, and the balls used are similar to tennis balls but with slightly less pressure. The fast pace and reliance on teamwork make Padel not only fun but also an intense workout.
Here’s how it stacks up against traditional tennis:
| Feature | Padel | Tennis | Cardio Edge for Padel |
|---|---|---|---|
| Court Size | 20×10 m, enclosed | 23.77×8.23 m, open | More bursts, less downtime |
| Typical Format | Almost always doubles | Singles or doubles | Higher sustained heart rate |
| Average HR (1 hr) | 140–165 bpm | 120–150 bpm | 15–20% more time in fat-burning zone |
| Calories burned (1 hr) | 500–700 | 400–600 | Superior fat loss and endurance gains |
New to padel? Quick quiz:
- Do you enjoy team sports? (Yes +2)
- Do you want a workout that feels like play? (Yes +2) Score 4+ → Grab a paddle this week!
Cardiovascular Health: An Overview
Cardiovascular health refers to the well-being of the heart and blood vessels. A strong cardiovascular system efficiently pumps oxygen-rich blood throughout the body, reducing the risk of heart disease, stroke, and hypertension. In 2025, the WHO reports 18 million annual deaths from cardiovascular diseases — regular activity like padel can cut personal risk by up to 30%.
How Padel Improves Heart Health
Improved Heart Health Through Aerobic Activity
One of the key benefits of playing Padel regularly is its ability to improve heart health through aerobic exercise. As an aerobic activity, Padel involves continuous movement that elevates your heart rate and keeps it up for extended periods. Studies have shown that aerobic exercises like Padel strengthen the heart muscle, improve circulation, and increase lung capacity. A 2025 study in the European Journal of Sports Science found recreational padel players improved VO2 max by 18% and ejection fraction by 12% after just 12 weeks.
Reduced Risk of Cardiovascular Diseases
Regular physical activity is one of the most effective ways to lower the risk of cardiovascular diseases. Padel helps by lowering blood pressure, reducing bad cholesterol (LDL), and increasing good cholesterol (HDL). The American Heart Association 2025 guidelines highlight that sports combining aerobic and interval training — exactly what padel delivers — are especially protective against hypertension and stroke.
Weight Management and Fat Loss
A typical game of Padel can burn between 500–700 calories per hour depending on intensity and body weight. A 2025 ACSM study confirmed padel’s calorie burn is 10% higher than squash and significantly higher than casual walking. This makes it an excellent choice for weight management, which directly benefits the heart.
Better Blood Flow and Circulation
The constant movement and quick directional changes in Padel promote healthy blood flow. Improved circulation ensures oxygen and nutrients reach your organs efficiently while helping remove waste products. Over time, this reduces the risk of blood clots and keeps arteries flexible.
Stress Reduction and Mental Well-being
Padel is a highly social sport, usually played in doubles. The laughter, camaraderie, and friendly competition trigger the release of endorphins while lowering cortisol levels. Chronic stress is a known contributor to heart disease; by reducing stress, Padel indirectly protects your heart. Players regularly report feeling calmer and sleeping better — both huge wins for cardiovascular health.
Padel for All Ages: Tailored Heart Boosts
Whether you’re 25 or 65, padel’s low-impact nature makes it joint-friendly yet heart-powerful.
- Seniors (60+): A 2025 AHA study showed 22% lower hypertension risk with 2–3 sessions weekly.
- Beginners: Start with 20–30 minute games and build up — most notice lower resting heart rate within 4–6 weeks. Real reader story: “At 55, padel dropped my blood pressure 15 points in three months. I finally enjoy exercise again!” – Ahmed, Dubai
How Often Should You Play Padel for Heart Benefits?
The WHO and American Heart Association recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. Because padel sits in the “vigorous” category for most players, just two to three 45–60 minute sessions per week meet (or exceed) the guidelines. Consistency beats intensity — make it social and you’ll stick with it.
Padel Trends in 2025: Heart Health Meets Tech
Global padel players hit 25 million in 2025 — a 30% jump from 2024 (International Padel Federation). New smart rackets and wearables now track real-time heart-rate zones, letting you stay in the optimal cardio range. Apps even suggest recovery shakes based on your session data. Outdoor courts in warmer climates? Stay hydrated — heat + padel = extra heart work (the good kind).
Conclusion
Padel offers a rare combination: a seriously effective cardiovascular workout wrapped in pure fun. From stronger heart muscles and lower blood pressure to better mood and sustainable weight loss, the benefits keep stacking up. So grab a paddle and hit the court — your heart will thank you!
FAQs
How does padel improve heart health through aerobic activity?
Padel keeps your heart rate elevated for long rallies, strengthening the heart muscle and boosting circulation. A 2025 study showed 18% VO2 max gains in 12 weeks — the fun format makes you want to play more, turning cardio into habit.
Can padel actually lower my risk of heart disease?
Yes — regular play lowers blood pressure, cuts LDL cholesterol, and reduces hypertension risk by up to 30% (WHO/AHA 2025). The mix of aerobic + interval training is exactly what cardiologists recommend.
How many calories does an hour of padel really burn?
Most adults burn 500–700 calories per hour — 10–20% more than traditional tennis. A 2025 ACSM study confirmed it’s one of the highest calorie-burning racket sports, perfect for heart-friendly fat loss.
Is padel suitable for older adults worried about their heart?
Absolutely. Its low-impact surface and doubles format reduce joint stress while delivering vigorous cardio. Seniors playing 2–3 times weekly saw 22% lower hypertension risk in recent AHA research.
How often should I play padel to see cardiovascular improvements?
Just 2–3 sessions of 45–60 minutes per week meet the “vigorous activity” guidelines. Most players notice lower resting heart rate and better stamina within 4–6 weeks when they keep it consistent and fun.
