Is Golf Good For You?

There’s no denying that golf is a popular sport. In fact, the National Golf Foundation estimates that in 2022, 41.1 million Americans over 6 years of age played golf. Still, whether you’re a regular on the course or considering taking up the sport, you might wonder if golf is good for you, especially since it is not as fast-paced or intense as other sports.

But research shows golf can still provide a host of health benefits. And you don’t have to be a professional golfer to reap the rewards of a golf game, either. Novices who spend longer on the course might even get more physical activity than their seasoned peers. Here is a closer look at some of the benefits—and risks—of golfing.

Health Benefits of Golf

Golf is an accessible sport that you can do at almost any age. So, if you’re convinced it’s time to load up the clubs and head to the course, here are a few health benefits you might receive courtesy of a round of golf.

Boosts Heart Health

When it comes to boosting cardiovascular health, movement is critical, and during golf, you’re guaranteed to get at least some benefit. Individuals who choose to walk the course fair even better. One study found that people with higher step counts had a lower risk of chronic diseases like heart disease.

Another study illustrated that for every 500 steps older adults take beyond 3,500 steps per day, they can lower their risk of heart disease by 14%. Considering an 18-hole golf course may entail anywhere from three to six miles of walking, you’re definitely getting your steps in.

Golf is excellent for increasing your blood flow and heart rate, says Josh York, certified personal trainer and founder and CEO of GYMGUYZ. "By increasing your heart rate, you lower the risk of cardiovascular disease and other diseases of the heart.”

It isn’t all about meeting your step goal, though. Golf can improve other factors that contribute to heart health, York says. For example, golf improves your lung function, which in turn improves heart function. Additionally, getting out on the course can benefit blood glucose levels and lipid levels—two risk factors for cardiovascular disease when not well-managed.

Promotes Joint Health

As you age, your joints start to become stiffer as the cartilage thins and the lubricating fluid decreases. A sedentary lifestyle may even worsen these symptoms.

But just one hour of movement each week can decrease the risk of disability due to joint issues. And because nine holes of golf lasts about two hours, it offers plenty of movement for all of your joints, from your shoulders to your ankles.

May Help with Weight Management

Moderate-intensity walking is one way to help manage your weight as it can decrease visceral fat thickness and waist circumference. However, it can be difficult to find the motivation to walk simply for exercise.

Golfing can provide an opportunity to walk miles if you choose to forgo the cart. Playing nine holes often takes around two hours while 18 holes can take four hours or longer—much of which you can plan to be either walking or swinging a club.

If you’re carrying your bag or navigating hilly terrain you can expect to burn even more calories, further aiding in weight management. Like other forms of exercise, with practice and consistency, you can even start to lose weight when golfing, says York.

Improves Mood

According to York, golf is a fantastic mood booster. "Breathing in fresh air and being in nature can help reduce stress." In fact, one study found that an hour-long walk in nature was enough to prevent overstimulation and decrease anxiety.

Golf also is a great form of social interaction and may even help you sleep better. Poor sleep habits can contribute to decreased mental well-being, but research shows daily walking, like what you engage in on the golf course, can improve sleep quality and duration.

Lowers Blood Pressure

High blood pressure can cause a host of adverse effects. It can put you at risk of heart disease, lead to chest pain, and reduce the amount of oxygen and blood your heart receives. Fortunately, golfers may experience lower blood pressure than those who lead a more sedentary lifestyle.

The physical activity golf provides, namely walking, can reduce both systolic and diastolic blood pressure. Golf’s mood-enhancing benefits may also contribute to lower blood pressure, especially if your hypertension is stress-related.

Potential Risks of Golf

As with any sport, golf can come with a few risks if not performed correctly. Here is what you need to know about the risks of golf.

Injury

Injury is perhaps the most obvious golf risk, though proper precautions can help decrease your chances of getting hurt. It’s a good idea to ease yourself into the sport as its repetitive motions could fatigue muscles and joints. A common injury is tennis elbow, often necessitating a tennis elbow brace to help relieve some discomfort and pain.

When you’re on the course, you always want to be aware of your surroundings, which can include golf carts driving too fast and errant balls. And, if you ever experience pain or injury while golfing, it’s a good idea to stop the activity and consult a healthcare provider.

Sun Exposure

Because golfing usually takes place entirely outdoors, you’re at the mercy of the weather. Take care to prevent sun exposure by wearing sunscreen, sun-protective clothing, and appropriate accessories like a hat or a long-sleeved sun shirt to protect your skin. 

Additionally, York advises not golfing if it’s too hot, as you could risk dehydration or heat sickness. Staying hydrated on the course and taking advantage of shade can be beneficial on hot days.

Exposure to Harmful Chemicals

To keep their golf courses looking pristine, some venues may turn to toxic substances such as pesticides. It can be a good idea to try and limit your exposure as much as possible, which means washing your hands before you eat or drink and having as little skin contact with the turf as possible. You may even want to make sure you’re playing on turf without harmful chemicals, York notes.

How Often Should You Golf?

How often you should golf for health depends on your personal needs and goals. Just one hour of walking is usually enough to elicit health benefits, and most golf games entail much more than 60 minutes of activity.

However, you’ll want to take care to avoid risks, like overuse injuries. If you have the time and want to maximize the health benefits (as well as improve your skills), golfing two to three times a week is generally enough for most people.

Golf is great because it’s a low-impact form of exercise, allows you to spend time outdoors socializing, and involves your whole body. However, it’s not the only sport with these features. Alternatives to golf can include disc golf, racquetball, frisbee golf, or kickball.

There are even some non-traditional ways to play golf, too, including foot golf, a soccer-golf mashup, fling golf, or golf bike—all of which use different equipment and techniques to modify the standard sport. Regardless of your approach, golf can be a helpful addition to your exercise regimen.