The Benefits of Padel I’ve Experienced Since Picking Up a Racquet

Preischel Richards
Nov 17
3 min read

When I first started playing padel, I had no idea how much I would enjoy it or how quickly I would feel the benefits. I wanted something fun that would get me moving, but what I’ve discovered goes far beyond exercise. The benefits of padel have shown up in my mind, my mood and my overall fitness in a way that feels effortless. It has become one of the most enjoyable rituals in my week.

The mental benefits of padel

One of the biggest benefits of padel for me has been how it clears my head. The moment I step onto the court, everything slows down mentally. I’m focused on the rally, my reactions, my positioning and the next shot. It pulls me into the present moment and gives my mind a break from work, stress and constant thinking.Every session leaves me calmer and more balanced. My mood lifts, my focus sharpens and I walk away feeling mentally lighter. Research supports this too, with studies on exercise and mental wellbeing showing improvements in anxiety, stress and mental clarity.

Confidence and progress

Padel has helped me build confidence. Learning a new sport as an adult is humbling, but seeing small improvements each week reminds me that progress is always possible. The teamwork element adds an extra layer. I have to communicate well, stay composed and work with my partner. It strengthens resilience and keeps me accountable.

The physical benefits of padel

The physical benefits of padel have surprised me the most. The quick sprints, the rotation, the lunges and the constant movement give me one of the best forms of cardio I’ve done in years. It aligns well with NHS physical activity guidance, which highlights the importance of regular movement for long term health.I can feel my legs working, my core engaging and my coordination improving. It is fast, dynamic and enjoyable which means I push myself without feeling like I’m forcing a workout. My stamina has improved and I recover quicker compared to heavier gym sessions.

Strength, agility and cardio in one

Padel blends strength, agility and cardio in a natural way. Studies in the British Journal of Sports Medicine show how interval based activity boosts cardiovascular health, and padel naturally mimics that pattern. I’m moving in all directions, reacting quickly and using muscles that usually stay quiet in day to day life. It makes the body feel athletic without the impact that comes with long distance running or high intensity training.

The simple joy of competition

I’ve always enjoyed competitive sports, but padel brings out the best side of it for me. It is competitive enough to keep me sharp, but fun enough that I don’t take it too seriously. I find myself laughing during rallies, celebrating good shots and even enjoying mistakes because they help me improve. The mental benefits of sport are clear in research, and I feel them every time I play.

Why I’m sticking with padel

The benefits of padel are physical, mental and social which is rare to find in one activity. It challenges me, strengthens my fitness, sharpens my focus and puts me in a better headspace every time I play.Most importantly, I look forward to it. That is the real win. Enjoyment keeps consistency alive, and consistency is what transforms habits into rituals that improve your life.

If you’re building healthier habits and want guidance rooted in strength, routine and real self care, explore the Strength and Rituals Journal.