Is golf a workout in disguise? You might think of it as a leisurely stroll in the park, a chance to connect with colleagues, or even a way to enjoy the sunshine. But recent research suggests there's more to it than meets the eye: golf could actually double as a form of exercise!
While it may not seem as intense as a high-impact gym session, golf offers tangible physical benefits, especially if you ditch the golf cart.
"Walking the course, which could be more than 15,000 steps, is obviously exercise, but there are other physically demanding aspects of playing golf," explains Tom Matassa, a golf-specific medical specialist. And this is the part most people miss... "Even without the walking, the average recreational golfer typically averages between 108 and 200 total swings (including practice swings) for an 18-hole round," he notes. That's a lot of physical exertion!
The Proof is in the Putting Green
Studies back up golf's health benefits. A 2023 study published in BMJ Open Sport and Exercise Medicine compared three types of exercise:
- Golf: Playing an 18-hole round while walking with a pull-cart
- Nordic walking: A 3.7-mile brisk walk using poles
- Regular walking: A standard 3.7-mile walk
Researchers found that all three activities helped lower cholesterol, blood pressure, and blood sugar. However, golf had a slightly more positive effect on blood sugar and lipid profiles. The longer duration of the game and the fact that it burns more calories likely contributed to this.
"Golf provides many of the same benefits as exercise: stress reduction, mobility, balance, cognitive engagement, and focus," says Matassa.
Ed Farrell, a certified strength and conditioning specialist, agrees. "The golf swing may utilize good mobility and flexibility of the shoulder girdle, and the shift of weight during the swing can be a good exercise of balance."
Fore-get About the Risks
But here's where it gets controversial... Beyond the frustration of a missed putt, there are potential health risks to consider. The golf swing, while seemingly simple, can put stress on the body. It requires rotation, which can cause strain in joints and muscles, especially if other areas are tight. Studies show that golfers often experience tight hips and lower back pain.
"There are considerable physical demands required to play golf safely and at higher levels for a long time," says Matassa. He notes that some elite golfers can swing the club at over 120 miles per hour! That's why golfers need to train for flexibility, balance, strength, and power.
Farrell points out that golfers can develop conditions like shoulder strain and golfer's elbow (epicondylitis), which is common in beginners who swing or grip too hard. He also sees lower-back issues in more advanced players who play multiple times a week, leading to degenerative changes.
A typical round of golf can last several hours and involve walking up to 4 to 7 miles on uneven terrain. Experts recommend wearing proper footwear to avoid foot and knee injuries and using a pull cart instead of carrying a heavy golf bag to prevent back strain.
Weather can also pose a risk. Playing in hot temperatures can increase the risk of heat exhaustion, dehydration, and sunburn. Always bring water to stay hydrated and wear sunscreen.
Is Golf Enough?
While golf is a great way to boost activity levels, experts agree it shouldn't be the only form of exercise.
"As with all recreational sports, these tasks alone are not enough to be considered a well-rounded routine for health benefits," says Farrell. He recommends a routine of twice-weekly strength training with weights, stretching exercises, and cardio work.
For golfers, he suggests tailoring your exercise program to focus on "off-season improvements and in-season maintenance."
Important Note: Before starting any exercise program, consult with your physician. Also, consult a physical therapist for any ailments that may limit your activities.
So, what do you think? Do you consider golf a workout? Are you surprised by these findings? Share your thoughts in the comments below!
