Golf is often seen as a relaxing sport, but many people wonder: is golfing a good workout? The answer is yes—golf can be a surprisingly effective form of physical activity when played regularly. It may not feel intense like gym workouts, but golf offers many health and fitness benefits for people of all ages.
In this blog, we’ll break down how golfing works as exercise, calories burned, muscle use, and whether it’s good for weight loss and overall health.
Is Golf Considered Exercise?
Yes, golfing counts as moderate exercise, especially when you walk the course instead of using a golf cart. A standard 18-hole golf game can take 3 to 5 hours, which means your body stays active for a long time.
Golf includes:
- Walking long distances
- Swinging the club repeatedly
- Bending, stretching, and twisting
- Carrying or pulling golf equipment
All these movements work together to improve fitness without putting heavy pressure on the body.
How Many Calories Do You Burn While Golfing?
Calories burned in golf depend on how you play.
Average calorie burn (18 holes):
- Walking & carrying clubs: 1,400–2,000 calories
- Walking & push cart: 1,000–1,300 calories
- Using golf cart: 600–800 calories
This means golfing can burn as many calories as a long walk or light cardio workout.
Muscles Used While Golfing
Golf works multiple muscle groups at the same time.
Upper Body
- Arms and shoulders during swings
- Chest and back muscles for power and control
Core Muscles
- Abdominals and obliques help with rotation
- Core stability improves balance and posture
Lower Body
- Glutes, thighs, and calves from walking
- Legs provide strength and balance during swings
Because of this full-body movement, golf helps build functional strength over time.
Is Golf Good for Weight Loss?
Golf alone may not lead to fast weight loss, but it supports steady and healthy weight management.
Reasons golf helps with weight loss:
- Long duration activity
- Low stress on joints
- Encourages daily movement
- Burns fat slowly but consistently
When combined with a healthy diet and active lifestyle, golf can help reduce body fat and improve fitness.
Cardiovascular Benefits of Golf
Walking several kilometers during a round of golf increases heart rate and improves blood circulation.
Regular golfing can help:
- Lower blood pressure
- Improve heart health
- Reduce risk of heart disease
- Increase stamina and endurance
This makes golf a great workout for people who don’t enjoy intense cardio exercises.
Mental Health Benefits of Golf
Golf is not just good for the body—it’s excellent for the mind.
Mental benefits include:
- Reduced stress and anxiety
- Improved focus and concentration
- Better mood due to outdoor activity
- Social interaction boosts mental wellness
Spending time in green, open spaces also helps relax the brain and improve sleep quality.
Is Golf Good for Seniors and Beginners?
One of the biggest advantages of golf is that it’s low-impact. This makes it ideal for:
- Seniors
- Beginners
- People with joint problems
- Those recovering from injuries
You can adjust intensity based on your fitness level, making golf safe and flexible.
Golf vs Gym: Which Is Better?
Golf and gym workouts serve different purposes.
| Golf | Gym |
|---|---|
| Low-impact | High-intensity |
| Long duration | Short sessions |
| Full-body movement | Targeted muscle training |
| Outdoor & social | Indoor & structured |
Best option: Combine both. Golf keeps you active, while gym workouts build strength faster.
Tips to Make Golf a Better Workout
To maximize fitness benefits:
- Walk the course instead of using a cart
- Carry your golf bag if possible
- Stretch before and after playing
- Play regularly (2–3 times per week)
- Maintain good posture during swings
These small changes can turn golf into a powerful fitness routine.
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Final Verdict: Is Golfing a Good Workout?
Yes, golfing is a good workout, especially for long-term health. It improves physical fitness, burns calories, strengthens muscles, supports heart health, and boosts mental well-being.
While it may not replace intense gym training, golf is an excellent way to stay active, fit, and stress-free—making it perfect for a healthy lifestyle.