Author: Atte Suominen, Founder / CEO of PADEL1969
Inspired by: Dr. Daniel Amen, Founder of Amen Clinics
Padel is one of the rare sports you can enjoy – and get better at – throughout your entire life. Whether you’re in your 30s, 50s, or 70s, you can still play with purpose, stay sharp, and feel great. Inspired by the brain-health insights of Dr. Daniel Amen, this guide gives you six simple yet powerful strategies to keep playing magnificent padel – at any age.
1. Move with Joy: Physical Activity for Longevity
Intro:
Padel is movement with a smile. It offers cardiovascular health, muscle tone, and improved coordination – all in one game. Unlike many sports, it’s low-impact and high-fun.
Why it matters:
Dr. Daniel Amen says, “Exercise is the single most important thing you can do for your brain.” Regular movement increases blood flow, which brings oxygen and nutrients to the brain and clears out toxins.
Padel tips for all ages:
- 30s-40s: Build endurance with longer rallies, explore power shots.
- 50s-60s: Focus on recovery, consistency, and injury prevention.
- 70+: Prioritize smart footwork, court positioning, and playful rallies.
Takeaway:
Movement keeps your brain young. Padel is a form of joyful exercise that supports both body and mind across decades.
2. Eat for Brain Energy
Intro:
What you eat before and after a match affects your reaction time, focus, and energy. Nutrition isn’t just about muscles – it’s brain fuel.
Why it matters:
Dr. Amen’s research shows that food affects brain size, mood, and memory. His “BRIGHT MINDS” approach focuses on reducing inflammation and boosting brain circulation through smart nutrition.
Padel tips for all ages:
- Prioritize omega-3-rich foods like salmon, walnuts, and chia seeds.
- Eat leafy greens, berries, and healthy fats before games.
- Avoid sugar crashes by skipping sodas, pastries, and energy drinks.
- Stay hydrated – your brain is 80% water.
Takeaway:
Eat like a high-performing padel player. The better you fuel your brain, the better you play—at any age.
3. Sleep to Recover and Focus
Intro:
Want faster reflexes, sharper strategy, and calmer nerves on court? Get serious about sleep.
Why it matters:
Dr. Amen emphasizes that sleep is essential for memory, learning, and mental clarity. Without deep, restorative sleep, brain fog and emotional reactivity increase.
Padel tips for all ages:
- Aim for 7–8 hours of sleep, especially before tournaments.
- Create a wind-down routine: no screens 1 hour before bed.
- Avoid alcohol – it disrupts REM sleep and slows recovery.
- Track your sleep to spot patterns (for example many smartwatches offer this).
Takeaway:
Sleep is your secret training partner. Respect it, and your brain will reward you with clarity and consistency on court.
4. Train Your Brain Like a Muscle
Intro:
Great padel isn’t just physical – it’s strategic. That means keeping your brain agile, alert, and adaptable.
Why it matters:
Dr. Amen recommends regular mental challenges to maintain neuroplasticity – the brain’s ability to adapt, learn, and grow at any age.
Padel tips for all ages:
- Visualize points before matches – this strengthens mental focus.
- Learn new techniques regularly to keep your brain stimulated.
- Switch roles (play back instead of always rushing net) to challenge your habits.
- Try brain games or puzzles off court to improve decision-making speed.
Takeaway:
When you challenge your brain, you expand your game. Mental training is just as vital as footwork.
5. Strengthen Emotional Resilience
Intro:
Padel can be emotional – wins, losses, frustration, and joy all mix together. Managing your emotional energy is key to playing your best.
Why it matters:
Chronic stress, anxiety, and emotional trauma shrink the brain’s memory and decision centers. Dr. Amen recommends techniques like breathwork, gratitude, and emotional awareness to stay balanced.
Padel tips for all ages:
- Practice calm breathing between points.
- Use self-talk: “I’m learning, not losing.”
- Cultivate gratitude: appreciate the chance to play, no matter the result.
- Never bring negativity from outside life onto the court.
Takeaway:
A calm mind sees the ball better. Emotional resilience is a true competitive edge – and it only gets stronger with age.
6. Stay Social, Stay Sharp
Intro:
One of padel’s greatest gifts? It’s never a solo game. The social nature of doubles adds joy, laughter, and connection – ingredients for lifelong wellness.
Why it matters:
According to Dr. Amen, strong social connections help reduce cognitive decline, depression, and anxiety. Community boosts brain chemistry in ways no supplement can.
Padel tips for all ages:
- Play regularly with friends or join a padel club.
- Mix generations – older players bring wisdom, younger players bring energy.
- Talk tactics and celebrate wins after the game.
- Use padel as a reason to stay connected during tough times.
Takeaway:
Play with others. Laugh with your partner. Build a padel tribe. Your brain will thank you for it—now and in the decades ahead.
Final Word
You don’t need to slow down with age – you need to play smart. By following these brain-first principles inspired by Dr. Daniel Amen, you’ll not only play better padel, you’ll build a stronger, more joyful life.
Stay in the Game with PADEL1969
Racket sports don’t just build muscles—they may also help you live longer. According to Dr. Daniel Amen, “racket sports can rehabilitate your brain” and are linked to reduced mortality and sharper cognition.
Whether you’re smashing volleys at 35 or playing graceful lobs at 70, remember: health is wealth – and padel is joy.
Ready to Elevate Your Game at Any Age?
At PADEL1969, we believe health is wealth and padel is the most joyful way to invest in both. Whether you’re just starting or playing your best decades in, we’re here to support your journey with inspiration, insights, and community.
Let’s Talk! Got questions, ideas, or want to collaborate?
Reach out, share your story, or drop us a message. We love hearing from passionate players of all ages.
Contact us at [email protected]
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Let’s grow stronger, smarter, and more connected – together.
About Dr. Daniel Amen
Dr. Daniel Amen is a renowned psychiatrist, brain health expert, and founder of Amen Clinics, which specialize in brain imaging and integrative mental health. He is the author of over 40 books, including the New York Times bestsellers Change Your Brain, Change Your Life and The End of Mental Illness. His groundbreaking work has helped millions understand how lifestyle choices impact brain function, emotional well-being, and longevity.
About Atte Suominen
Atte Suominen is an entrepreneur and health advocate passionate about making padel more accessible across the globe. As the founder of PADEL1969, he helps investors, clubs and communities build sustainable, high-quality padel courts and experiences. PADEL1969’s “Health is Wealth” blog series focuses on practical, science-informed ways to live a longer, more energetic life – on and off the court.
