We’ve all heard it: “Just listen to your body.” The problem? By the time your knees ache or your energy drops, the damage is already done.
Pickleball teaches us to read the court. Why not read our bodies the same way?
That’s where the Traffic Light Test comes in. In one minute each morning, you can tell if today is a green, yellow, or red day. It’s your morning scoreboard.
A Simple First Check
Your heart beats all day and night. But the number of beats while resting can tell you a lot. This is your Resting Heart Rate (RHR).
Here’s how to check it:
- Before you get out of bed, place two fingers on your wrist or neck.
- Count beats for 30 seconds.
- Double the number. That’s your RHR.
- If your number is about the same as your normal? Green light. A little higher than usual? Yellow light. Way higher? Red light.
The Body’s Battery Meter
Now let’s talk about Heart Rate Variability (HRV). It sounds technical, but it’s easy to get.
Between each heartbeat is a tiny gap. Sometimes the gaps change a lot. Sometimes they barely change at all.
This might sound counter-intuitive but more change means relaxed, recovered, ready to go. While less change means stress, fatigue, or your body still catching up.
Think of HRV as your body’s battery meter. High HRV = charged up. Low HRV = running on empty.
Most watches and phone apps can measure HRV. You don’t need to focus on the exact number. What matters is the trend. If it’s steady or going up, that’s good. If it’s dipping, that’s caution. A big drop means you need rest.
Putting It Together:
This is where it all comes together. The Traffic Light Test:
Green = Go
Resting heart rate is normal. HRV is steady or rising. Play hard, chase lobs, go for that “golden pickle.”
Yellow = Play Smart
Heart rate is a little high. HRV has dipped. Play but don’t go full blast. Save energy for tomorrow.
Red = Recover
Heart rate is way up. HRV has dropped a lot. Take it easy. Stretch, do wall drills, or cheer from the sideline. Remember: it’s all fun and games until someone gets hurt.
Why This Matters – Especially After 50
As we age, recovery takes longer. But here’s the upside: the signs are easier to see. Your body gives clearer signals. The Traffic Light Test helps you catch them before trouble starts.
Players who use it don’t just avoid injury. They also last longer on the courts. As the saying goes: Never underestimate an older player with a pickleball paddle.
Make It Your Morning Ritual
Tomorrow, before your first sip of coffee, check your scoreboard. Green? Go for it. Yellow? Play smart. Red? Recover today so you can play tomorrow.
This one-minute habit keeps you confident, safe, and ready for more pickleball.
