Is Golf Good Exercise? Evaluating the Fitness Benefits of Golf

Evaluating Golf as a Fitness Activity

Golf is a popular sport played by over 24 million people in the United States. With its low-impact nature and relaxing vibe, golf may seem like a leisurely endeavor rather than a vigorous workout. However, research shows golf can provide meaningful physical activity and support your fitness goals when played regularly.

Calorie Burn During Golf

Golfing for 18 holes while carrying your clubs or using a pushcart can burn around 1,500 calories for men and 1,000 calories for women. While less than more intense sports like basketball or soccer, this is a significant calorie expenditure:

• Comparable to yoga, Pilates or light hiking
• More than doubles your basal metabolic rate for that time period
• Over 10 times the calories burned watching TV or online for 4 hours

The number of calories burned while golfing depends on variables like:

• Your weight - heavier people burn more calories
• Intensity and speed of play - rushing burns more
• Hilly versus flat course - hills increase calorie burn
• Carrying clubs versus using a cart - walking burns significantly more

Muscles Worked During Golf

Although golf has a reputation as a low-exertion activity, a full 18-hole round uses all the major muscle groups in your body. The rotational nature of the golf swing engages your core and fires up these key areas:

• Shoulders and upper back
• Chest, arms and forearms
• Glutes and legs
• Spinal stabilizers and obliques
• Grip and forearm muscles

Walking the course also tones your lower body, especially when traversing hills. Your shoulder and hip flexors get worked from swinging the club repeatedly. Good fitness levels promote power and consistency on the course.

Golf as Cardiovascular Exercise

Playing golf provides cardiovascular benefits by raising your heart rate for a sustained period. The average playing time for 18 holes is 4-5 hours. Golfing at a continuous brisk pace for this long engages your aerobic metabolism and cardiovascular system. Exact intensities vary based on speed and other factors:

• Vigorous play - 110-118 bpm heart rate
• Moderate play - 95-110 bpm heart rate
• Light play - 80-95 bpm heart rate

Golfing without a cart at a good clip delivers CV impacts comparable to an elliptical machine or jogging. Slower golf offers light intensity but prolonged activity with cardiovascular value.

Maximizing the Exercise Benefits of Golf

To get the most exercise bang for your buck while golfing, incorporate these strategies:

• Walk instead of using a cart whenever possible.
• Carry your bag or push it on a lightweight cart.
• Take direct efficient lines between shots.
• Limit time sitting in the cart between holes.
• Use sturdy aerobic shoes instead of soft golf spikes.
• Play at a good brisk pace rather than lingering.

Walking 18 holes with a carry bag can burn over 1,000 calories versus just 300 calories using a cart. Optimize the activity by keeping moving.

Additional Exercise Before and After Golf

Bookend your golf outing with extra exercise for enhanced calorie burning and fitness gains. Ideas include:

• Warm-up stretch routine
• Range session hitting extra balls
• 3-mile walk or jog before teeing off
• Practice putting and chipping after finishing
• Laps in the swimming pool at the clubhouse
• Strength training session for core and upper body

Add 150-300 extra calories burned with supplemental activities. Bonus - you may play better after warming up your muscles beforehand.

Year-Round Golf Fitness

Colder weather should not deter you from playing golf and reaping the fitness gains. With proper layered attire, golf can be played comfortably even in winter:

• Hand warmers and heavyweight gloves
• Insulated jacket and pants
• Windproof outer layer
• Fleece hoodie, skull cap and neck gaiter
• Waterproof shoes with extra insulation

Treadmill simulators and indoor virtual golf leagues are other options when outdoor play is impossible. Off-season strength training maintains your golf muscles.

Is Golf Good Exercise for Weight Loss?

Due to the walking and sustained activity, regularly playing 18 holes of golf can promote weight loss and boost your metabolism. Golf is an accessible activity with low injury risk that can burn 500+ calories per outing. But there are some caveats for maximum weight loss benefit:

• Must walk the course or use a pushcart, not ride in a cart
• Need a brisk pace of play without delays
• Should avoid indulging in clubhouse food and beverages afterwards
• May require reducing food intake to maintain calorie deficit for weight loss

For the average golfer playing once weekly, golf alone is insufficient to produce dramatic weight loss. But it can contribute meaningfully to an overall active lifestyle.

Golf Compared to Other Sports

Looking at calories burned per hour, golf ranks moderately compared to other sports when walking the course briskly:

• Higher calorie burn than bowling, softball or table tennis
• Similar calorie burn to recreational dancing, kayaking or downhill skiing
• Lower calorie burn than competitive swimming, running or basketball

While not a high-exertion activity, regular golf participation supports weight management through cumulative calorie expenditure.

Improving Your Golf Fitness Level

Better cardiovascular endurance and muscular strength enhances your golf game while supporting calorie burning and weight loss. Target these areas:

• Core - Rotational power for long drives
• Shoulders - Increased shoulder turn and fluidity
• Hip flexors - Freer hip rotation during downswing
• Glutes and thighs - Explosive force from the ground up
• Chest and upper back - Greater clubhead speed

Fitness elevates your game and allows playing more holes before fatigue sets in for maximum calorie expenditure.

Is Golf Good Exercise for Seniors?

Golf is an ideal exercise option for older adults. The low-impact nature places minimal stress on joints. Various factors make golf well-suited for seniors:

• Light cardiovascular exercise improves heart health
• No time limits allow playing at your own pace
• Low injury risk compared to running or tennis
• Provides vitamin D and fresh air
• Social interaction and mental stimulation

Regular walking helps maintain mobility and burn calories as metabolism slows with age. Just taking a cart avoids some benefits.

Adapting Golf for Seniors

Older golfers can tailor the game to match their fitness level and abilities:

• Ride in a cart some holes to rest
• Use lighter women’s clubs to reduce strain
• Play just 9-holes if 18 is too taxing
• Schedule tee times later in the day when warmer
• Gradually increase number of holes played

Emphasize keeping active over score. Stop and rest when needed before continuing play.

Strength Training for Senior Golfers

To maintain golf skills and playing ability, seniors should incorporate strength training. Focus on the major muscle groups used during golf:

• Shoulders - lateral raises
• Upper back - seated rows
• Core - planks, crunches
• Hips - squats, lunges
• Balance - single-leg stands

Start with lighter weights and high reps. Get guidance from fitness professionals on using proper form and progression.

Is Golf Good for Beginners?

Golf can be an off-putting sport for beginners due to difficulty mastering the swing mechanics and other specialized skills. However, golf offers many perks for newcomers to the game:

• Basic walking on the course provides cardio exercise
• Doesn’t require high fitness levels or conditioning to start
• Instruction from pros teaches proper technique
• Low-impact nature reduces injury risk
• Can progress slowly and focus on fundamentals

Lessons, training aids and beginner-friendly courses help build confidence. New players gain fitness without intense exertion.

Building Golf Skills Over Time

When introduced to golf, focus initially on:

• Short game - putting, chipping, pitches
• Half or 3/4 swings for ball contact
• Swing rhythm and balance
• On-course etiquette and rules

As skills improve, progress to full swing mechanics and specialty shots. Playing different formats like scrambles helps take pressure off your own performance.

Proper Instruction and Equipment for Beginners

Lessons from a golf pro prevent developing bad habits early on. Key fundamentals to learn include grip, stance, posture and alignment. Using game improvement equipment also helps beginners:

• Cavity back irons are more forgiving
• Hybrid clubs replace tricky long irons
• Fairway woods get the ball airborne
• Mallet putters align properly

Proper gear tailored to your height and swing traits boosts progress and enjoyment as a beginner.

Golf can absolutely provide health and fitness benefits, especially when walking briskly without a cart. But some modifications may be needed depending on your age, skill level and physical condition. Consult your doctor before taking up golf to clear any exercise restrictions. With realistic expectations and smart preparation, golf is an enjoyable activity with measurable physical rewards.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.