Why the fastest growing sport in the world is redefining physical, mental and social wellbeing

In my role, I’m often asked what activities provide the greatest return on investment when it comes to improving long-term health and wellbeing.

In recent years, one sport has really started to come to the fore, and that's padel. Originally played in Mexico, padel has enjoyed a meteoric rise in popularity and is now played in more than 170 countries by over 35 million people worldwide.

Dr Bevin McCartan

It is easy to see why! As a lover of the sport myself, I can vouch for how easy it is to pick up and how quickly you can be having great fun on court from your very first session. Not only that, but it also delivers remarkable physical, mental, and social benefits to players of all ages and backgrounds.

The beauty of padel is that it blends elements of tennis and squash, played on a court about a third the size of a tennis court, surrounded by glass walls and fencing. This means rallies last longer, the ball stays in play more often and players are constantly moving.

Unlike tennis, the underarm serve also means you don’t need a high skill level to start enjoying competitive games straight away. Yet despite this accessibility, padel offers deep tactical nuance that continues to develop alongside your skill level. It’s often described as a sport that’s simple to learn but impossible to master and that captures it perfectly.

Padel is highly sociable and easy to pick up.

Where padel really comes into its own, however, is its inherently social nature. You always play in doubles, which naturally encourages teamwork and communication. But beyond that, the environment is fun, relaxed, and sociable, often finishing with a drink or bite to eat with your partner and opponents.

This is where companies like Game4Padel are doing such impressive work in building genuine sporting communities through coaching programmes, player WhatsApp groups and competitions that make the sport accessible and welcoming at every level.

It’s no surprise that the word “addictive” is often used to describe padel. I’ve never known anyone to come off court not smiling, energised and already planning their next game.

What underpins all this enjoyment is how powerfully padel supports physical, mental, and social wellbeing, the three pillars of long-term health. Research into racket sports shows they are associated with some of the greatest longevity benefits of any physical activity, with regular participation linked to living up to 9.7 years longer on average. A huge part of this comes down to exercising two of the most important markers of healthy ageing: thigh strength and grip strength. Padel challenges both through repeated accelerations, lunges, changes of direction and constant racket work - all of which are strongly linked to reduced risk of falls, disability, and cardiovascular disease as we age.

From a cardiovascular perspective, padel is equally powerful. The ball is in play for around 51 minutes per hour, compared to 15 minutes in tennis. Matches involve interval-style bursts of movement that are excellent for heart health, blood pressure regulation, and overall endurance. And because the court is smaller and the pace more controlled, it tends to be lower impact than many racket sports, reducing joint stress and the risk of injury.

The mental benefits are just as compelling. We know physical activity reduces stress and improves mood, but padel adds layers of tactical thinking, anticipation, and teamwork. These cognitive demands enhance focus, reaction time, and decision-making - all while having fun in a social environment and sharing progress with a partner.

Primarily, padel is truly inclusive. Whether you’ve never played sport before or come from a racket sports background, you can be enjoying a meaningful game within your first hour on court. And if you’re anything like me, you’ll be wondering why you didn’t start playing sooner.

Dr Bevin McCartan is an experienced Sport and Exercise Medicine Consultant with over 15 years’ experience in elite sport.

About the author

Dr Bevin McCartan is a Sport and Exercise Medicine Consultant with a background in orthopaedic surgery and emergency medicine. Her career has spanned roles with world-renowned organisations, including Liverpool FC, as the Head of Academy Medical and Fitness Servcies. She’s also worked for Fulham FC, the English FA, the NFL, Harlequins rugby and the London Marathon.

She takes an innovative and tailored approach to performance and wellness, favouring plans that integrate physical, mental and lifestyle considerations which empower people to reach their personal and athletic goals.

She’s a keen padel player and works with both elite athletes and individuals who are striving for better health and long-term wellness.