Is golf good exercise? 7 health benefits of playing golf

When thinking about high-intensity sports and getting fit, golf might not be the first thing that springs to mind. While you’d be right in saying golf is a fairly low-intensity sport, the health benefits of playing golf might surprise you.

For a start, playing golf means spending time outdoors, which, straight away, is beneficial for your physical and mental health in several ways—although perhaps not your mood if it’s raining!

Golf is a game of precision, careful planning, and, if played regularly, numerous health benefits. Regardless of what level you play at, here are 7 reasons why golf is good exercise.

7 reasons why golf is good exercise

1. Golf helps maintain a good heart rate

Any exercise is good for your heart—we all know that. Golf is no different. Your heart dictates many bodily functions and has an enormous influence on your general health, so anything you can do to help it will only benefit you.

Playing a round of golf involves various exercises that engage different parts of your body in different ways, all of which are beneficial to your heart and overall health. A healthy heart will substantially reduce your risk of developing heart disease or having a heart attack in later life.

Numerous studies have shown that walking for an average of just 2.5 hours a day can help to reduce your risk of a heart attack by as much as 40%. Anyone who plays a full 18 regularly will know it takes longer than that! Walking between holes, carrying your bag and swinging your golf club are just a few examples of what a normal round of golf entails. All these things will naturally increase your heart rate and hence improve your heart health.

The average golfer will typically do more than 10,000 steps throughout a full 18-hole course, depending on stride. So, yes, playing golf really is good for your heart.

2. Golf builds strength, endurance and core stability

Much like your heart, your core is also integral to several important bodily functions. A good, well-balanced golf swing requires a solid core and concentration on your positioning. So, the more you play, the more work you’ll be doing naturally to improve your core.

However, as a golfer, you’ll know that a full 18, or even a 9-hole round, involves much more than just hitting balls. As we mentioned earlier, navigating a golf course involves a lot of walking, too (unless you have a buggy, of course). Sometimes overlooked as a valuable form of exercise, walking regularly helps build your quadriceps and hamstrings, which in turn contribute to overall strength and endurance.

It’s no coincidence that improved balance, muscular function, and overall strength are all direct health benefits of playing golf.

3. Golf relieves stress and anxiety

The health benefits of playing golf are by no means limited to just your physical health. The sport can also have a profoundly positive impact on your mental health and wellbeing. Doctors have been saying that exercise is a natural stress reliever for centuries, and golf is no exception.

Playing golf gets you out in the fresh air, often with like-minded people, so it’s a great opportunity to refocus your mind and channel stress. Exposing your lungs to fresh air can help lower your risk of cardiovascular disease, and simply being outdoors, in general, helps relax muscle tension that is often caused by stress.

Not to mention that golf courses are often gorgeous, so they’re the perfect place to escape reality, even if only for a few hours.

4. Golf helps improve your vision

Your eyes and vision can deteriorate as you age, but playing golf is a good way to help keep your sight sharper for longer. And good eyesight will mean you can play golf for longer, too, so golf and your eyes very much rely on each other.

A standard golf ball is approximately 1.68 inches in diameter and can travel at speeds exceeding 150 mph once hit, so it requires precise vision to track it mid-flight. Your eyes are arguably your greatest asset on the golf course, and though you might not think it, keeping your eye on the ball is a very good visual workout.

Playing golf consistently over time will help golfers develop their ability to focus on small targets from long distances, stimulating the tracking functions within the brain. Therefore, a round of golf can have more of an impact than you think.

5. Golf can aid weight loss

Although not the most physically intense sport, golf can still contribute to your weight loss goals. Though you might enjoy taking the odd moment to stand and admire your shots (and we don’t blame you for that), you’re almost constantly moving during a round of golf.

If you’re playing tournament golf, too, the likelihood is that you’ll be walking the course repeatedly over several days, so the calories you burn will start to add up. The more calories you burn, the more weight you can potentially lose, but it’s important to keep your body fuelled, too.

So, though golf may seem a somewhat ‘sedentary’ sport from the outside, the reality is quite the opposite. Professional golfers are well-conditioned athletes, and it’s not by accident.

6. Golf promotes social interaction

Though golf is ultimately a solo sport in terms of competition, don’t be fooled into thinking it’s in any way exclusionary. Another important mental health benefit of playing golf is that it promotes a healthy level of social interaction before, during and after rounds. It’s one of the most sociable sports you can play, which is what makes it appealing to so many people.

There’s never a shortage of people to strike up a conversation with on the course, be it a fellow player, opponent or caddy, and you’re bound to have shared interests—golf-related or not. Of course, depending on where you’re playing, there’s also the clubhouse bar (or ‘19th hole’ as some golfers call it) for after your round.

Chatting to and making friends with like-minded people does wonders for your self-esteem, social skills and mental wellbeing—because, remember, ‘health’ is a lot more than just the ‘physical stuff’.

7. Golf helps you get a better night’s sleep

Another potential health benefit of playing golf is its positive impact on your sleep cycle. Some studies have shown that getting a good night’s sleep can even help reduce your handicap over time. If you struggle with insomnia or another similar sleep-related ailment, you might find playing golf during the day hugely beneficial come bedtime. Similarly, golf can be beneficial if you struggle to concentrate on certain daily tasks.

Believe it or not, the combination of light to moderate exercise (in this case, golf), fresh air and natural light helps you get a better night’s sleep. Not just that, but playing golf regularly also helps lay the general foundations for establishing a healthy all-round routine.

Getting good, regular exercise will allow your body to regulate its sleep cycle, which means you’ll benefit from better quality sleep at night and improved focus and concentration during the day.

Tips for making golf a better workout

• Walk instead of using a buggy: It can be tempting, but walking the entire course will be far more beneficial for your health than using a buggy, and you can spend more time on the course.
• Play on a course with more hills: Walking up inclines will engage your muscles more and get your heart pumping faster, so you'll burn more calories.
• Carry your clubs yourself: Using a trolley to transport your golf clubs is convenient, but carrying your clubs will increase the amount of exercise you get from travelling around the course.
• Perfect your swing: The better the form of your swing, the more muscles you'll be engaging for every shot. Plus, the more time you spend on your practice swing, the more calories you'll be burning!
• Warm up properly: To get the most out of playing golf, it's always a good idea to properly warm up first to ensure you're performing at your best and less likely to suffer an injury.

Is golf good exercise? FAQs

How many calories can you burn playing golf?

The amount of calories burnt playing golf will vary greatly from person to person, depending on your current fitness level and how you choose to navigate the course.

For example, playing the average 18-hole round can burn as many as 1,500 calories if you walk while carrying your clubs. In contrast, the same round of golf will only burn up to 800 calories if you transport yourself and your clubs using a buggy.

Is golf a good exercise for losing weight?

Particularly if you're just starting out on your fitness journey, golf can be a great way to exercise, as it's low-impact, which makes it a lower point of entry if you currently exercise very little or not at all.

If you enjoy the sport, you're also likely to be more consistent with it, which is a frequent issue for many people trying to get fit – you're much more likely to stick to your exercise routine if you enjoy it.

Specialist golf insurance through Insure4Sport

Despite the various health benefits of playing golf, it still carries its fair share of risk. That’s why you may want to consider taking out specialist golf insurance for both yourself and your equipment if you play the sport regularly.

Specialist golf insurance through Insure4Sport can protect you and your equipment with Public Liability, Third-Party Property Damage, and Equipment cover.

Find out more about specialist golf insurance through Insure4Sport or get a quick online quote today.