Is Golf Good Exercise?

Let’s be real: on the surface, golf doesn’t seem like it involves a lot of exercise. Yes, it’s an Olympic sport, but does it really count as a workout, especially if you’re taking the golf cart from hole to hole?

You’re not alone if you share this perception of golf. However, we’re here to deliver the news that golf is the trifecta of activities—it gets you outside, offers great mental health benefits, and is an amazing form of exercise. Let’s dive into the health benefits of playing golf and how to maximize your time on the green.

Understanding Golf as Exercise

Exercise, simply put, is a physical activity that is planned in advance, incorporates repetitive movements, and works to improve or maintain your physical fitness. Whether it’s an organized sport, a dance class, lifting weights, or even walking, exercise takes a range of different forms.

Golf falls into this category, involving a variety of repetitive physical movements. Often played outdoors on a large course, golf requires players to use precise muscle control and significant physical exertion. Not to mention the walking required to get from hole to hole, which often can be lengthy and feature various elevation changes. While it’s not the most demanding form of exercise, it still gets your body moving and working.

Physical Benefits of Golf

The benefits of golf for fitness range from building cardiovascular endurance to building core strength. Here’s a closer look at some of golf’s physical benefits.

Cardiovascular Benefits

The average golf course covers 230 acres and is around 6,700 yards long. All that to say, there’s a lot of walking. A 2010 study found that players who walk the entirety of the game and carry their golf bag with them burn over 700 calories on average. Even using a push cart, you’ll likely be hitting that 700 calories mark. Players who used a golf cart from hole to hole still burned an average of 411 calories. In a game with 18 holes across a range of terrain, it’s not surprising that golf offers cardiovascular benefits by getting your heart rate up and your blood pumping.

Muscle Engagement

When you swing the golf club, you engage numerous muscle groups that impact the power and performance of your swing. With proper form, golf gives you a full-body workout that engages your hip flexors, pectoral muscles, and forearms, to name a few.

Flexibility and Balance

Flexibility and balance are two major health benefits of playing golf. Studies have repeatedly shown that improved flexibility and balance enhance joint mobility, making daily functional movements easier while also protecting your body from injury in the long run. Golf requires a lot of bending, reaching, and using your core stabilizer muscles to help you hit the ball with proper form.

Mental Health Benefits

Exercise offers numerous mental health benefits, and golf is no exception. The endorphins released by physical activity and time spent outdoors may help ease anxiety and depression, and improve your overall well-being. Plus, the proximity to nature and the social aspect of the game make golf even better for your mental health. The competitiveness of the sport also challenges you to focus on the game rather than the stressors you may be dealing with at home.

Tips for Maximizing Exercise Benefits

Hoping to get the most exercise benefits from golf? Here are some tips to take with you onto the green:

• Skip the Cart: Though it’s tempting, forgo the golf cart and walk from hole to hole. This is an easy way to sneak in a cardiovascular workout that will get your heart pumping and increase the intensity of your exercise.
• Stretch: Keep your muscles limber and improve your mobility by stretching before and after the game. To maximize your time on the green, do some simple stretches throughout the game as well, such as a heel-to-seat stretch to target your hip flexors.
• Incorporate Exercises: If you want to get even more exercise out of the game, incorporate additional exercises. You could do a few rounds of squats between holes, practice push-ups when passing a bench, or perform crunches halfway through the game. There’s no right way—just choose some exercises that challenge you and are easy to do while on the green.
• Practice: Don’t limit your golf exercise to a monthly round of 18! Regular practice will not only improve your game, but will also add additional exercise to your routine. Whether you’re hitting balls at the driving range or practicing your short game at home with a putting mat, you’ll see significant improvements in your skills. Consistency is key, and incorporating various drills and practice sessions can make a big difference.

Conclusion

Golf is a great form of exercise that gets you outside, surrounded by friends, and moving your body. While the repetitive physical movements may not be the most demanding workout, this low-impact sport delivers excellent physical and mental benefits. If you’re looking for a new fitness routine, golf is accessible to people looking to get back into exercise and workout enthusiasts alike.