Did you know that the WHO recommends that adults be physically active for at least 150 minutes a week of moderate intensity (walking or light cycling)? But that you can settle for half that if you are physically active with high intensity (football, running, pickleball)?

Physical activity is one of the important pillars for a healthy and good life. You will probably find that it is easier to find the motivation to be physically active if you think it is fun and at the same time you can join a community with others.

Pickleball is a popular and fun activity. If you have already jumped on the pickleball wave or are motivated to give it a try, we are here with some good advice to get you started and at the same time reduce the risk of discomfort or injury.

Warm up

Warming up is an important part of injury prevention training. The body's responsiveness, muscle strength and mobility as well as physical endurance are improved by warming up the body before you go on the paddle ball court.

Leg swing

Repetitions: 10 repetitions

How to do it: Lean against the wall and swing your leg as far forward and up as you can and then back. Work on keeping your upper body still with good posture.

Hop to the side

Repetitions: 10 repetitions.

How to do it: Stand with your hands at your sides. Hop to the side on one leg and land softly on the foot, bending the knee slightly when you land. Jump in the same way to the other side.

Lunges

Repetitions: 10 repetitions.

How to do it: Stand with your legs together and your hands at your sides. Lift the active leg and take a long step forward. When the foot hits the floor, you bend down at the knee and thereby lower your whole body down towards the floor just before you touch the floor with your back leg. Push off and return to the starting position. Repeat with the other leg

Strength exercises

For arms, shoulders and legs.

The following exercises must be done with a small weight object and an exercise band.

Hand exercise 1

Repetitions: 2x 8-10 repetitions

How to do it: Sit at a table and rest your forearm on the table and keep your wrist straight over the edge of the table. Hold a small weighted object in your hand with your palm facing up. Lower your hand with weight towards the floor and slowly lift it up to the starting position.

Hand exercise 2

Repetitions: 2x 8-10 repetitions

How to do it: Sit at a table and rest your forearm on the table and keep your wrist straight over the edge of the table. Hold a small weighted object in your hand with your palm facing down. Lower your hand with weight towards the floor and slowly lift it up to the starting position.

Newspaper

Repetitions: 3x10 repetitions

How to do it: For this exercise, you need an elastic band. Stand with your elbows bent at 90° and hold the elastic between your hands - there should be some tension on the elastic. Make sure your thumbs are pointing up. Keep your elbows in towards your body while pressing your forearms outward. Slowly return back to the starting position.

Bow and arrow

Repetitions: 2x 8-10 repetitions

How to do it: Stand in a crotch position with both feet pointing forward. You must keep your arms horizontal from the shoulders and pointing straight ahead. Imagine you are holding a bow and arrow. "Strengthen the bow" by bringing one elbow tip backwards. Follow the movement with your eyes. Slowly return back to the starting position. Repeat the exercise with the opposite arm.

Squat

Repetitions: 2x 8-10 repetitions

How to do it: Stand with a hip-width distance between your legs and an elastic band around both knees. Bend down until you have approx. 90 degrees at hip and knee. Knees and toes point straight ahead. Keep tension in the elastic all the time, so that you avoid the knees falling towards the middle. Slowly push yourself up to the starting position again.

Side lunges

Repetitions: 2x 8-10 repetitions

How to do it: Start standing with your feet hip-width apart and an elastic band around your ankles. The hands are kept on the hips. Take a big step out to the side and lower your hip over the weight-bearing foot as deeply as possible. You return to the starting position by shooting off with the active foot. Switch to the opposite side.