Is Golf A Good Workout? (Overview)

Many golfers are also health conscious people.

Golfers I know are often involved as runners, cyclists, or enjoy lifting weight. They find a way to get their workout in around 4-7 days per week.

But, what about golf? Is Golf A Good Workout?

Yes, but most people will need to walk to maximize the benefits of a round of golf. Riding in a cart will help you become more active, but it doesn’t provide the same overall benefits as walking.

Quick Fact: Did you know that if you walk 18 holes for a round of golf you will walk somewhere between 6-8 miles over the 18 holes?

Health Benefits of Walking the Golf Course

The golfer is able to walk between 6-8 miles per 18 holes.
The golfer can burn over 1100 calories during this time.

Could help you control your weight.
Improvement in your cardiovascular health if you walk often enough.

The greatest benefit of walking during your round of golf is that it often doesn’t seem like a workout. You are able to get in over 10,000 steps without “going out for a workout.” Instead you are playing golf, socializing with friends and enjoying nature. What a great combination!

The benefits from being outside, spending time with family or friends and enjoying the overall challenge of golf is also a major bonus.

Walking the course has some amazing benefits!

Options for the Everyday Golfer

Here are some things to consider if you are looking at walking your next round of golf. We understand some of the health benefits, but if you haven’t walked a lot recently, there are some ways to progress up to 18 holes.

Hybrid Your Round

One of my favorite things to do is walk the front nine and take a cart for the back 9. While I do this often to save some time on the back 9, it is a great way to ease your way into walking 18 holes. Walking 9 holes will provide some of the positive workout benefits from golf without overworking yourself if you aren’t used to walking 18 holes. After several weeks of walking the front nine 2-3 times per week, give it a shot and go for the entire 18 holes.

Buy A Push Cart

If you are serious about walking the majority of your rounds, I would highly recommend buying a push cart. You can still get the benefits of walking the round, without the wear and tear on your back or shoulders from carrying a golf bag that might weigh between 20-30 pounds around a golf course and up and down the hills.

Push carts today are easy to fold up and transport to and from the course. I purchased one several years ago and I often ask myself why I didn’t buy one earlier. I carried my bag for many years, but the push cart truly does benefit your shoulders, knees and back. I am able to walk more rounds, get my steps in and still play the last 4-5 holes at full strength.

Related Post: Carrying Golf Bag vs Push Cart

If You Are Going to Carry – Get a Light Bag

If you are traditionalist or in good enough shape to carry your bag for 18 holes, consider purchasing a light carry bag that has a stand. The last thing you want is to carry around a bag that is not built to be carried around. Golf bags come in many different shapes, sizes, weight and with different features.

Make sure you spend the time to find the perfect bag for your game, especially if you are going to walk 18 holes and carry your bag.

Related Post: What to look for in a golf bag

Make Sure You Have Comfortable Shoes

If you are going to walk often, don’t try to buy cheap golf shoes. Instead, buy something that is going to keep your feet dry and comfortable. Something with plenty of support and a pair of golf shoes that you are going to wear for 4-5 hours and walk around 7 miles in. By paying more money for shoes you will often get better looking shoes, better water resistance and overall longer lasting shoes.

Helpful Post: Do golf shoes make a difference?

Walking can help you enjoy the course and the views better when compared to riding in a cart!

The Combination of Golf and Walking: Health Benefits

LIke we mentioned before, there is nothing better than mixing something you love to do (golf) with something that can help you live longer (walking). I love the game of golf for many reasons and one of those reasons are the health benefits.

Consider the following data from: https://www.cancer.org/latest-news/study-more-steps-per-day-linked-with-longer-life.html

Taking 8,000 steps a day was linked with a 51% lower risk of death from any cause compared with taking 4,000 steps a day.

Taking 12,000 steps a day was linked with a 65% lower risk than taking 4,000 steps a day.
There was no significant difference in death risk based on how fast people walked, only on the number of steps they took.

8,000 steps seems to be a magical number. With a 9 hole round of golf averaging around 6000 steps and a 18 hole around at over 10,000, you can see the benefits and why golf is considered a good workout.

While you will not get big and strong from walking your round of golf, you will build the strength in your legs and get the other health benefits of getting these number of steps in. Go ahead and start small and walk one round per week and progress upwards.

You might consider walking more even outside of golf to help you build up your endurance for when you head to the course. And don’t forget to check out some push carts. It will make your walking easier and your round more enjoyable.

Overall walking is a good workout. Consider the top ten benefits from https://www.healthline.com/health/benefits-of-walking#immunity

Burn calories
Strengthen the heart
Can help lower your blood sugar

Eases joint pain
Boosts immune function
Boosts your energy

Improve your mood
Extended your life
Tone your legs

Creative thinking

If you are someone that worksout frequently, the extra round of golf per day where you are walkings can really be something extra to give you that extra calorie burn or leg workout. I enjoy getting my morning workout in and then heading to the course to walk 18 holes. Overall, this helps me control my weight and stay in shape.

Enjoy the socialization of golf and get your steps in! A powerful combination for overall health!

Final Thoughts

Golf is a wonderful sport. The journey to get better is fun and enjoyable. When we can work in some workout benefits and lifelong health benefits, what a wonderful combination! As many baby boomers enter retirement, golf remains an excellent option for socialization, exercise and enjoying nature.

Get started today!

Take Action – What You Can Do Today to Get Better

What does this mean for you? I believe in the following recipe to get better:

1 – Improve your motion in the golf swing by identifying a golf instructor. Here are some options:

Here is a list of golf instructors that we have reviewed:

2 – Train to swing faster and improve your swing speed. Here are some options:

Looking to gain more Speed and Distance in your swing. Two Options:

3 – Understand course strategy and work to break through your next barrier. Here is a series on breaking through:

We have provided guides on how to break 100, 90, 80 and 70. Check out more below, if interested.

4 – Practice Frequently

Did you know that I build a golf simulator in my garage and have played over 500 rounds of golf on my SkyTrak system? It has been a game changer and one worth checking out. Here are some of my other posts on golf simulators frequently asked questions: