How Far Do Golfers Walk During 18 Holes? Mileage and Exercise Benefits

How Far Does a Golfer Walk During 18 Holes?

Golf is a popular sport that requires walking long distances over the course of 18 holes. But just how many miles does the average golfer walk during a full round? The distance covered depends on a variety of factors.

Walking vs. Riding in a Golf Cart

The most significant factor determining mileage is whether golfers walk the course or ride in a motorized golf cart. According to studies, golfers who walk the entire 18 holes travel about 5-6 miles over 4-5 hours. Riding in a cart typically covers 1.5-2.5 miles.

Carts allow golfers to conserve energy and visit the bathroom easily. But walking has cardiovascular and weight loss benefits. Many golfers choose to walk some holes and ride others as a balance.

Yardage of the Golf Course

The total yardage and layout of the course also affects distance walked. Regulation 18-hole golf courses are between 6000 to 7000 yards total. Executive or "par-3" courses are shorter at about 1,000 to 2,500 yards total.

Courses with more space between holes, hazards, and winding cart paths add to the mileage. The amount of elevation changes also increases walking distance.

Pace of Play

How quickly golfers move between shots and holes affects walking distance. A faster pace means more ground covered during the round.

Playing speed is influenced by factors like the golfers' skill levels, how crowded the course is, weather conditions, and pace of play policies. Most courses aim for rounds lasting 4-5 hours but some can stretch longer.

Gender Differences

Interestingly, studies show female golfers tend to walk farther than their male counterparts during 18 holes. Women average 6.4 miles walking while men walk about 5.8 miles.

Researchers believe this is because male golfers generally hit the ball farther so they arrive at their next shot more quickly. Longer hitters can reach the green faster and reduce extra steps.

Age and Fitness Level

An older or less fit golfer likely covers less distance walking than a younger, athletic golfer. Age and fitness impact stamina, speed, and the way muscles work during exercise.

Golfers with injuries or mobility issues may also walk shorter distances. Riding a cart can help golfers with physical limitations play 18 holes.

Does Golf Count as Good Exercise?

Many golfers are surprised to learn just how many miles they log on the course. So does golf provide good exercise? Let's explore the fitness benefits of walking during golf.

Calories Burned Golfing

Walking while golfing burns significant calories, making it an effective cardiovascular workout. Here are estimates for calories burned:

• 135-180 calories per 30 minutes walking with a bag
• 300-500 calories per hour walking
• 500-1000+ calories for 18 holes

The calories burned golfing add up, especially over several hours. Riding in a cart leads to fewer calories burned.

Muscles Worked

Golf engages various muscle groups in the body, not just the arms and shoulders. The walking, swinging, bending, lunging, twisting works:

• Legs and glutes
• Core and back muscles
• Shoulders and arms
• Chest
• Forearms and hands

Pulling or pushing the golf bag also boosts upper body engagement. The variety challenges fitness and stability.

Improves Heart Health

All the walking on undulating terrain makes golf an excellent aerobic activity for improved heart health. Studies show golfing 5+ hours a week:

• Lowers risk of death from heart disease and stroke
• Reduces risk of heart attack
• Helps control blood pressure

The duration of walking provides cardiovascular benefits for healthier blood flow and lung function.

Supports Weight Loss

Golf can also help with losing or maintaining a healthy weight when combined with a sensible diet. Walking 18 holes burns significant calories over 4+ hours. This boosts metabolism andbody fat reduction. Regular golf encourages:

• Increased calories burned
• Building metabolism-boosting muscle
• Suppressing appetite hormones
• Shaping and toning the body

May Improve Blood Sugar Control

The combination of aerobic activity and resistance training in golf may help regulate blood sugar levels. Studies associate regular golf with:

• Improved insulin sensitivity
• Better blood sugar management
• Reduced risk of developing type 2 diabetes

The duration of walking appears important for maximizing these benefits.

Boosts Balance, Coordination and Agility

Golf requires precision swinging, balance during strides, stepping on uneven terrain, bending, twisting. These actions challenge your balance, coordination, and agility.

Practicing these skills engages your core and smaller stabilizer muscles. This helps prevent falls and injuries during everyday activities as you age.

Tips for Maximizing the Exercise Benefits of Golf

Here are some tips to help you get the most exercise and fitness benefits from your golf game:

Walk Instead of Using a Cart

Resist the temptation to ride and walk the course whenever possible. Push or carry your own clubs to add resistance.

Warm Up Beforehand

Warm up your muscles with 5-10 minutes of dynamic stretching to prevent injury and enhance swing power.

Stay Hydrated

Drink fluids regularly, especially on hot days, to avoid dehydration that could sap energy and concentration.

Use Clubs as Resistance Tools

Do slow, controlled presses or swings with your driver, putter, or iron to build golf-specific strength.

Add Swing Practice

Extend exercise by spending time at the driving range or putting green to refine skills and add extra activity.

Pair Golf With Other Workouts

Complement golf by doing cardiovascular exercise, strength training, and flexibility work on other days.

Maintain Proper Posture

Keep good form during the swing, strides, and other movements to improve performance and prevent injury.

Play at Brisk Pace

Move steadily between shots and holes to increase calorie burn and cardiovascular benefits.

Increase Yardage Walked

When using a cart, try parking farther away from the green to add steps after each hole.

Incorporating these tips can help any golfer maximize the fitness benefits from an 18-hole round. So next time you play, keep in mind that golf can be an excellent form of exercise when played regularly.

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.