How Many Calories Does Golfing Burn? A Breakdown for Walking vs Riding

How Many Calories Does Golfing Burn?

Golf is a popular sport that people of all ages and fitness levels can enjoy. But is golf actually good exercise? Does walking or riding in a cart make a difference in calories burned? Let's take a closer look at how many calories golfing can burn.

Calorie Burn from Walking the Golf Course

Walking 18 holes on a golf course is a great way to get exercise and burn calories. The distance of an 18-hole course can vary, but usually measures between 5 and 7 miles. This translates to a lot of steps! The exact calorie expenditure walking a golf course depends on a few factors:

• Your weight - Heavier individuals burn more calories per mile
• Speed - A brisk pace burns more calories than a leisurely stroll
• Hills - Walking up hills or slopes burns extra calories
• Carrying clubs - Carrying your golf bag can burn up to 50 extra calories per hour

On average, a 200 pound person will burn around 500-700 calories walking 18 holes. Lighter individuals can expect to burn closer to 400-600 calories. Other studies have estimated calorie burn for golfing to be in the range of 360-880 calories per hour when walking the course.

Does Using a Golf Cart Reduce Calories Burned?

Riding in a golf cart instead of walking will definitely reduce the number of calories you burn during a round of golf. However, golfing while using a cart does not eliminate the calorie burn altogether.

Here are some estimates for how many calories are burned golfing with a cart:

• Average calorie burn per hour golfing with a cart: 180-360 calories
• For 18 holes, expect to burn 320-650 calories using a cart
• Amount of reduction compared to walking: ~30-50% fewer calories burned

These estimates can vary based on your body weight, as well as how much you are exerting yourself during the actual golf swing. Heavier golfers will burn more calories than lighter players.

Calorie Burn Factors When Golfing with a Cart

When you ride in a golf cart instead of walking the course, you eliminate the large calorie expenditure from walking miles and miles. However, you can still burn a good amount of calories by focusing on these areas:

• The golf swing - A full golf swing engages multiple large muscle groups and burns 5-8 calories per swing.
• Terrain - Hilly courses require more climbing in and out of the cart.
• Pace - Playing at a faster speed equals more swings and exertion.
• Carrying clubs - Carrying your own bag, even part of the time, burns extra calories.
• Walking - Consider walking just 9 holes to increase calorie expenditure.

How Does Golf Compare to Other Exercise?

Compared to some other sports, golf is not considered a high calorie burner when riding in a cart. Other recreational activities like biking, swimming, or basketball can burn 500-700+ calories per hour. Golf typically only reaches these levels when walking the full 18 holes.

However, any physical activity is beneficial, even if the calorie burn is lower. The exercise from golfing can improve your:

• Cardiovascular health
• Muscular strength and endurance
• Flexibility
• Mental sharpness

Golf may burn fewer calories per hour than other sports. But choosing an activity you enjoy and will do consistently provides great fitness value.

Health and Exercise Benefits of Golfing

Beyond just calorie burn, what health and fitness boosts can you get from golfing? Here are some of the main benefits of golf when played regularly:

1. Improved Cardiovascular Health

Any moderate physical activity helps strengthen your cardiovascular system. When walking, the constant movement keeps your heart rate elevated. This improves heart health and stamina over time. Riding a cart does not provide the same heart-pumping benefits, but some cardiovascular stimulus still occurs.

2. Increased Muscle Tone and Strength

The rotational movement of the golf swing works many of the major muscle groups. Power is generated by the legs, core, back and arms. The golf bag itself weighs 30-50 pounds! Carrying this weight around the course tones the upper body. Specific muscle groups targeted by golf include:

• Legs - quadriceps, hamstrings, glutes
• Core - abdominals and obliques
• Shoulders
• Back
• Chest
• Arms - biceps and triceps

3. Improved Balance and Coordination

Golf requires precise coordination between your eyes, brain and muscles. To accurately hit the ball towards the target, your balance and control must be honed. The golf swing challenges your proprioception and stability.

4. Increased Flexibility

The large rotational swing of golf promotes flexibility as your joints move through a wide range of motion. The shoulders, hips and torso gain flexibility from the twisting motion. The result is enhanced mobility and reduced stiffness.

5. Mental Stimulation

Golf requires intense focus, concentration, planning and mental stamina. You must think strategically about your next best shot. The mental workout keeps your brain active and alert. Using good judgment and making smart decisions are also key mental skills sharpened by golf.

6. Stress Relief

Like many hobbies, golf provides an opportunity to unplug and enjoy yourself outdoors. The grass, trees and open skies create a serene environment. Golf gives your mind a break from everyday stresses. And exercise causes the release of endorphins - the body's feel-good hormones.

Tips to Maximize Your Golf Exercise

To get the most exercise and calorie burn from your golf game, keep these tips in mind:

Walk Instead of Using a Cart

Walk the course to maximize calories burned and steps taken whenever possible. If you can only walk 9 holes due to time or stamina, that is better than always using a cart.

Use Your Core Muscles

Engage your core during swings and stabilize your midsection as you walk between shots. Strong core muscles will improve your golf swing.

Carry Your Golf Bag

Carry your own clubs or take turns carrying with another player. Pushing or pulling a cart still provides an upper body workout.

Swing Faster with Good Form

Increase swing speed in a controlled manner to work your muscles harder. But don't sacrifice proper technique and form.

Stretch Before and After

Light stretching prepares your body and prevents injury. Stretch again after golfing to promote flexibility.

Play at a Brisk Pace

A moderate, energetic pace keeps your heart rate elevated. But don't rush and negatively impact your game.

Hydrate Well

Drink plenty of water before, during and after golfing to prevent dehydration.

Sample Calories Burned Golfing

To see estimates for golf calorie expenditure, check out these sample calculations for golfers of different weights:

150 Pound Golfer

• Walking 18 holes: ~400 calories
• Riding 18 holes: ~250 calories
• 9 holes walking: ~200 calories
• 9 holes riding: ~130 calories

200 Pound Golfer

• Walking 18 holes: ~550 calories
• Riding 18 holes: ~350 calories
• 9 holes walking: ~275 calories
• 9 holes riding: ~180 calories

250 Pound Golfer

• Walking 18 holes: ~700 calories
• Riding 18 holes: ~450 calories
• 9 holes walking: ~350 calories
• 9 holes riding: ~230 calories

These totals provide reasonable estimates but many factors like age, fitness level, and terrain can affect your personal calorie expenditure.

The Takeaway on Golf and Exercise

While golf may not be a high-intensity calorie burner, it provides many physical and mental health benefits. A regular golf routine can help you:

• Burn calories and fat
• Build lean muscle
• Improve cardiovascular health
• Increase flexibility
• Challenge your mind
• Reduce stress

Maximize the exercise by walking the course at a brisk pace, using proper technique, and carrying your clubs. But keep in mind that even riding in a cart provides some calorie burn and workout for the body. Golf can be an enjoyable lifelong activity for improved fitness, fun and mental stimulation.

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.