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Golf for Exercise: Walk the golf course and engage in low-impact exercise.

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Golf for Exercise: Walk the Golf Course and Engage in Low-Impact Exercise

Golf is not only a recreational sport but also a great way to incorporate exercise into your routine. Walking the golf course and engaging in low-impact exercise can help you stay fit, burn calories, and improve your overall health. In this guide, we will explore the benefits of golf for exercise and provide you with tips to maximize your workout on the course.

Benefits of Golf for Exercise

1. Cardiovascular Health

Walking the golf course can do wonders for your cardiovascular health. The moderate intensity of walking coupled with the distance covered during a round of golf helps improve blood circulation, lower blood pressure, and reduce the risk of heart diseases. It acts as a great form of aerobic exercise.

2. Weight Loss and Calorie Burning

Walking and carrying or pushing your golf bag can be an effective form of physical activity for weight loss. On average, a golfer can burn anywhere between 300 and 600 calories per hour, depending on factors such as weight, age, and intensity of play. Combine this with a healthy diet, and golf can contribute significantly to your weight loss goals.

3. Strength and Flexibility

Golf involves various repetitive swinging motions, which can enhance muscle strength, particularly in the core, arms, and legs. The act of carrying your bag or pushing a golf cart also engages muscles in your upper body. Additionally, the rotational movement involved in swinging the golf club can improve flexibility and range of motion.

4. Mental Well-being

Playing golf in a natural green environment has been shown to reduce stress levels and improve overall mental well-being. The combination of exercise, fresh air, and the beauty of natural surroundings can help alleviate anxiety, improve mood, and boost cognitive function.

Tips for Maximizing Your Workout on the Course

1. Walk the Course

Instead of using a golf cart, opt to walk the course whenever possible. Walking not only burns calories but also allows you to enjoy the scenery, connect with nature, and focus on your game. Make sure to wear comfortable shoes and maintain good posture while walking.

2. Carry or Push Your Bag

If you are physically capable, carry your golf bag on your shoulders or use a pushcart rather than relying on a motorized golf cart. Carrying or pushing your bag adds resistance and helps engage your muscles, providing an excellent low-impact workout. Start with a lighter bag if you are new to carrying and gradually increase the weight over time.

3. Warm Up and Stretch

Before starting your round, warm up your muscles with a few dynamic exercises and stretches. Pay particular attention to stretching your shoulders, wrists, back, and legs to improve your flexibility and prevent injuries.

4. Swing with Intention

When swinging the club, focus on using your entire body rather than just your arms. Engage your core muscles and generate power through your hips and legs. This not only improves your golf performance but also enhances the exercise benefits of the swing.

5. Make It a Habit

Consistency is key when it comes to reaping the benefits of golf for exercise. Aim to play regularly, ideally two to three times a week. Set personal goals to track your progress and keep yourself motivated.

6. Stay Hydrated and Protect Your Skin

Golfing under the sun can be draining, so it's important to stay hydrated by drinking plenty of water throughout the round. Additionally, remember to apply sunscreen, wear a hat, and use sunglasses to protect your skin and eyes from harmful UV rays.


Golf provides an excellent opportunity to combine physical activity, mental relaxation, and enjoyment of the outdoors. By walking the golf course, carrying or pushing your bag, and focusing on proper swinging techniques, you can turn your round of golf into an effective low-impact workout. So grab your clubs, hit the fairways, and reap the many benefits that golf offers for exercise and overall well-being.