We’ll start this article by stating the obvious: To enjoy pickleball, you need your body.

The better your body can move, the better you’ll play. And the more “in shape” your body is, the less likely you are to injure yourself playing pickleball.

Now the not-so-obvious: “Nutritious movement” is critical to your body’s health. The term comes from Katy Bowman, a biomechanist whose work I am re-reading in her book “Move Your DNA.” And its benefits likely extend well beyond just getting a little exercise.

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At its core, the concept is simple. The body needs a diverse set of movements to stay in shape, in the sense of being healthy.

Bowman employs pretty straightforward logic:

  1. Our bodies evolved as vehicles to move us from Point A to Point B in search of food. That is the most basic function of the human body.
  2. Modern society is largely sedentary. We no longer move to get food. Instead, we drive to get it or, more recently, have it delivered to us.
  3. The result is a mismatch between how our bodies are designed and the world in which we live. And this mismatch leads to at least some (if not a lot) of the ailments that limit our ability to fully enjoy our passage on this planet.

Why should this matter to you? Your body is your one and only home. Literally. From now until the end. The better your body, the better your overall life experience will be.

Also: The better your body, the better you will play the sport you love. The good news is that, with some attention and intention, you can do more for your body more easily than you may think.

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What you can do

The bottom line – for all of us – is to build more movement into our daily lives. Here are the steps you can take (pun intended):

UNDERSTAND WHAT IS MEANT BY ‘MOVEMENT’

In her book, Bowman differentiates “movement” from “exercise.” Consider biking, for instance. Biking can be a good form of exercise for some. But in terms of movement, it is lacking. This is because biking is repetitive. It does not load the body in the same way we need it loaded the other 99% of the time we are on planet Earth. This does not mean that biking is bad; just that biking is not a substitute for “movement,” the way we want to think about it.

So what do we mean? Regular movement, in the manner our body evolved to move. Movement that uses our muscles and joints in the ways they are put together to move our body. Imagine yourself as your hunter/gatherer ancestor – and move like that.

ATTENTION AND INTENTION

Before the next step, a side path here. I mentioned it earlier in the article, but it bears repeating: Your improvement boils down to attention and intention. “Attention” means that it is important to you – you’re paying attention to the thing (your body, in this instance).

“Intention” means you are purposefully doing something about the thing that is important to you. This is your trip through the universe. How you choose to take the trip is, in large part, up to you. And when it comes to the steps in this article, you would have to work hard to find a reason you cannot take them.

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Plan for movement

As much as possible, add more movement to your daily routine. This is not the same as going on a 10-minute walk – though that can be good. It is choosing to add more movement to your daily activities. Say that, right now, you drive to the grocery store or to the pickleball courts. If doable, consider walking rather than driving. Those who know me know that I love to walk. If given the choice, I will plan a trip around walking to the place rather than driving there.

It can be challenging, but it is rewarding as well. Not just in terms of the “exercise,” but also in terms of the overall experience – never know what you’re gonna get along the way.

From my perspective, I think adding some outside work is a good idea too. I have gotten back into some gardening. This forces me to get down and up – something that I generally resist doing otherwise. Maybe you’ve been thinking about fixing the gate in front of your house. Or putting down some walking stones. Whatever it is, get out there and do it.

Rediscover movement

It is likely that you have forgotten how to move. Seriously, it’s a thing. And it’s not weird or something you did wrong. It is the natural extension of our mostly sedentary lifestyle.

This idea from the book really stuck with me: When you stand up from a chair, your body does not get to full standing. It’s because your body has essentially formed itself into a sitting posture. Even though you are no longer sitting, your body retains some of the sitting posture.

Think of how long you sit versus how long your body is in movement. My guess is that sitting beats moving (even including pickleball movement) by at least a 3 to 1 margin. What shape is your body most used to then? Repeat this over 3 years. 5 years. 10 years. That is what your body has learned – and what it reverts to.

We also develop habits over time that can negatively impact our body. So, for most of us, we will likely need to rediscover proper movement patterns. How we do this varies from person to person. If you can afford to do so, and there is such a person available to you, consulting with a physical therapist or other health care professional is an option. Be clear on what you are looking for and make sure they can provide that guidance.

If this is not an option, then you will be researching and learning. Start with Bowman’s book. From there, you can check out YouTube and other online resources. Resist the temptation to jump at the first idea you see. Either get comfortable with the idea presented or check for some degree of consensus on the idea.

To avoid confusion – this article cannot and does not offer medical advice. If you have any doubts or questions, seek advice from a qualified health care professional.

Your pickleball

In our coaching, we use a framework we developed called the Three Pillars of Pickleball. The third pillar – often overlooked – is the Athletic Pillar: Your body and mind.

Your pickleball performance is about much more than being able to hit a third-shot drop. It’s about having a body that can handle an entire pickleball session. And it’s about having a clear mind that can direct your body to deliver the shots you’re looking for.

Adding more “nutritious” movement to your routine will improve your life. It will also improve your pickleball.

For the mind, tune into the Pickleball Therapy Podcast. It is the only podcast with weekly episodes dedicated to exploring the mental side of the sport. Available everywhere there are podcasts. New episode each Friday.

If you’re looking for more insights into high-level pickleball, the Better Pickleball Academy has you covered. You’ll also gain access to their easy to use “BP Play Guides” including middle dinking patterns and more. Use code “KITCHEN26” at checkout for a special offer just for Kitchen community members (3 months for the price of 2).

Tony Roig is a nationally-recognized coach, Sr. Pro Player, developer of “Respect the X” on the In2Pickle YouTube channel, and the voice behind the Pickleball Therapy podcast. Visit BetterPickleball.com for information on coaching from Tony and the BP team through their Camps, Academy, and No. 1 online training program: The Pickleball System.