Golf as Exercise: More Than Just a Game

Golf, often seen as a leisurely activity or a way to make business connections, has gained recognition for its potential health benefits. Surprisingly, experts indicate that it can serve as a form of exercise, particularly when players opt to walk rather than use a golf cart.

Tom Matassa, a medical professional trained at the Titleist Performance Institute, points out that walking a golf course can involve more than 15,000 steps, which clearly counts as exercise. He notes that, even without walking, a typical recreational golfer may take between 108 to 200 swings during a full 18-hole round. This requires a certain amount of physical effort, too.

Health Benefits of Golf

A 2023 study published in BMJ Open Sport and Exercise Medicine looked into the health benefits of different types of exercise. The researchers compared a round of golf played while walking with a pull cart to Nordic walking and regular walking. They found that all three activities could lower cholesterol, blood pressure, and blood sugar levels, but golf had a slight edge concerning blood sugar and lipid profile improvements. This was attributed to the longer duration and higher calories burned during a round of golf.

“Golf provides several advantages that are similar to traditional exercise, like stress relief, improved mobility, balance, cognitive engagement, and overall focus,” Matassa shared.

Ed Farrell, a certified strength and conditioning specialist, also supports the idea that swinging a golf club offers exercise benefits. He explains how the golf swing can enhance shoulder mobility and flexibility, contributing to balance skills.

Important Considerations for Golfers

Despite the benefits, golfers should recognize the potential risks associated with the sport. Swinging a club can place significant strain on the body, particularly on joints and muscles. Experts warn that this can lead to issues like hip tightness and lower back pain.

“Golf requires considerable physical demands to be played safely for extended periods,” Matassa said, highlighting the need for training focused on flexibility, balance, strength, and power. Farrell raises concerns about common conditions such as shoulder tightness and golfer’s elbow, especially among beginners who might grip too tightly while swinging.

Playing several hours over varied terrains means walking around four to seven miles, so it’s crucial to wear suitable footwear to prevent foot and knee issues. Using a pull cart instead of carrying a hefty golf bag can also alleviate stress on the lower back.

Weather is another factor to consider; playing in the heat can lead to dehydration and heat-related illnesses. Staying hydrated and applying sunscreen is essential.

Is Golf Enough for Fitness?

While golf increases one’s activity level, experts agree it’s not sufficient as a standalone exercise. Farrell emphasizes that maintaining overall physical fitness is vital, especially as we age.

He suggests individuals engage in a twice-weekly strength training regimen, incorporating weight training, stretching, and aerobic exercises, to enhance overall fitness and prepare for golf. Adjusting exercise routines for both the offseason and during the golf season is also advised.

Before starting any new exercise program, consulting with a healthcare provider or a physical therapist is always a good idea, especially for those with pre-existing health concerns.