How to make golf a great workout

Golf has traditionally been seen as a pastime for country clubs and retirees, but its appeal has recently expanded, particularly among individuals under 35.

Many Millennials and Gen Z players are opting to walk rather than use golf carts. Golf is proving to be an excellent way to incorporate aerobic exercise, enjoy the outdoors, and socialize with friends—all of which contribute significantly to overall well-being.

How Much Exercise Does Golf Provide?

The American College of Sports Medicine recommends 30 minutes of mild to moderate aerobic exercise daily, or 150 minutes weekly.

Even playing nine holes can help meet that daily exercise goal, while 18 holes can amount to four to five hours of walking, exceeding the 150 minutes per week guideline.

A typical golf course spans about 4 miles, but some can range up to 6 miles, equating to over 7,000 steps. Studies show this step count can significantly reduce the risk of early death.

Research involving 300,000 golfers found they lived, on average, five years longer than peers of the same demographic.

Dr. Eric Chen, a physical medicine and rehabilitation physician at UW Medicine and an avid golfer, highlights, “Golf is an excellent form of mild to moderate aerobic exercise, which is beneficial for most people.”

Although research on golf's fitness benefits is limited, a review of studies suggests that an 18-hole round burns at least 500 calories with a cart and between 1,200 and 1,600 calories when walking the course.

Additional Health Benefits of Golf

Golf can also enhance strength and balance, especially for older adults. Dr. Chen notes, “For older individuals, golf can help improve balance and proprioception. However, younger people may see minimal gains.”

The mental health benefits of spending several hours in a green space are notable, with studies linking it to reduced stress and better cognitive function.

Walking to the next ball can serve as a mindfulness exercise, allowing players to breathe deeply, clear their minds, and focus on the upcoming shot.

Golf also fosters social interaction, combating loneliness linked to poor health and certain diseases.

Enhancing Your Golf Workout

If you're looking to increase the aerobic intensity of your golf game, consider these tips:

Walk Instead of Ride

During the pandemic, the necessity for social distancing increased the popularity of walking the course instead of using a cart. Many courses continue to offer walking-only times.

Walking not only extends the duration of your exercise but can also more than double the calories burnt. Walking 18 holes instead of nine will significantly boost your activity level.

Carry Your Clubs

With the influx of new push carts, consider going minimalist and carry your bag on your back. This can provide an additional workout akin to rucking.

However, ensure your bag is comfortable to avoid neck, shoulder, or back pain, and take care not to overexert yourself.

Opt for a Hilly Course

Playing on a course with significant elevation changes can additionally challenge your aerobic capacity. In Seattle, for instance, Jackson Park Golf Course offers more elevation compared to other local courses.

Try Speed Golf or Disc Golf

For a more intense workout, speed golf involves carrying fewer clubs, skipping practice swings, and running between shots.

Alternatively, disc golf—where you throw a frisbee into a basket instead of hitting a ball—can also boost your aerobic activity and is gaining popularity.

A Sport for a Lifetime

Another advantage of golf is its longevity; it can be played well into one's 70s or 80s. Thus, taking up golf now ensures a lifelong activity that promotes health and fitness.

Dr. Chen concludes, “Golf is a sport that people of all ages can enjoy. Mastering it early allows you to play throughout your life, benefiting from its exercise and health advantages.”

Source: rightasrain

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.