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 a way to enjoy a sunny day. But, recent research suggests there's more to golf than meets the eye – it could be a legitimate form of exercise!
While it may not seem like the most physically taxing activity, golf actually offers some tangible health benefits, especially if you ditch the golf cart. But here's where it gets controversial...
"Walking the course, which can involve over 15,000 steps, is clearly exercise," explains Tom Matassa, a golf-specific medical specialist from the Titleist Performance Institute. "But there are other physically demanding aspects of playing golf."
Matassa, who is also a physical therapist and owner of Dynamic Golf Performance in New York, points out that the average recreational golfer swings their club between 108 and 200 times during an 18-hole round, including practice swings. That's a lot of physical exertion!
Proven Benefits on the Green
Studies back up golf's positive impact on your health. 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 brisk walk of 3.7 miles using poles
- Regular walking: A standard 3.7-mile walk
Researchers found that all three activities helped lower cholesterol, blood pressure, and blood sugar in 25 golfers over the age of 65. However, golf showed a slightly better effect on blood sugar and lipid profiles. The longer duration of the game and the fact that it burns more calories were the reasons behind this.
Matassa notes that golf provides many of the same benefits as exercise: stress reduction, improved mobility, better balance, cognitive engagement, and focus.
Ed Farrell, a certified strength and conditioning specialist and physical therapist at Physical Solutions in Bethpage, New York, agrees that swinging a golf club can be a form of exercise. He highlights that the golf swing requires good mobility and flexibility in the shoulder area and that the shift of weight during the swing is a good exercise for balance.
What to Know Before You Tee Off
Besides the frustration of a missed putt, golfers should be aware of potential health risks associated with the sport.
Swinging a golf club might look easy, but it can put stress on your body. The rotational movements can cause strain, especially if certain joints and muscles are tight. Studies show that golfers often experience tight hips and lower back pain.
Matassa emphasizes that playing golf safely and at a high level requires considerable physical demands. Elite golfers can swing the club at 120 miles per hour or more. Golfers must train for these demands, focusing on flexibility, balance, strength, and power.
Farrell warns about conditions like shoulder strain and golfer's elbow (epicondylitis), often seen in beginners who swing or grip too hard. He also sees lower back issues in more advanced players who play frequently, which can lead to degenerative changes.
A typical round of golf can last several hours and involve walking up to four to seven miles on uneven terrain. Experts recommend wearing proper footwear to avoid foot and knee injuries. Using a pull cart instead of carrying a heavy golf bag will help 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 Exercise?
While golf is a great way to boost activity levels, it shouldn’t be your 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 adds that maintaining strength as we age is key to staying independent.
Farrell encourages a routine of twice-weekly strength training with weights, stretching exercises, and cardio work, such as using an elliptical or stationary bike.
For golfers, he suggests adjusting their exercise program to focus on "off-season improvements and in-season maintenance."
Both experts emphasize the importance of consulting a physician before starting any exercise program and a physical therapist for any health issues.
What are your thoughts? Do you consider golf a good form of exercise? Share your experiences and opinions in the comments below!
