man happy to have made a swing playing golf

Teeing Off to Wellness: Exploring the Health Benefits of Golf

A common misconception about golf is that it isn’t a physically demanding sport. According to research, golf provides physical and mental health benefits. This sport offers health-enhancing physical activity of moderate intensity, the perfect level of intensity for people of all ages. Paired with enjoying time outdoors and admiring nature, golfing helps relax the mind and relieve stress. 

Golf is associated with a range of physical health benefits. Physical inactivity is a common problem in the modern world, so a good game of golf is a great chance to get our body moving. This sport motivates players to walk around without realizing the considerable distance they have moved. It helps improve blood flow, strengthen muscles, and burns calories. Here are some of the most beneficial effects of golf on our physical and mental health.

Cardiovascular exercise

A golfer that plays an 18-hole round will walk about 6 miles, which includes additional physical activities such as climbing hills, carrying equipment, and navigating rough terrain on golf courses. Walking is a great cardiovascular exercise that increases heart rate and promotes heart health. Combined with weight shifts on uneven terrain, playing golf helps improve balance and flexibility.

Weight loss

A golfer will take more than 10,000 steps during a 5-hour golfing session, which is the recommended number of steps for weight loss. Avoid the golf cart and enjoy the fun experience while burning calories and taking advantage of the many positive effects of golf.


Strength and core training

Golfers do their best to achieve a balanced golf swing and this engages their core. Furthermore, it helps strengthen muscle function, as well as improve balance and stability. Walking and navigating through uneven terrain helps build quads and hamstrings.

Vitamin D

Outdoor activities are a great way to enhance Vitamin D production. This crucial vitamin helps improve immunity, boosts mood, contributes to weight loss, promotes bone health, lowers blood pressure, reduces the risk of cardiovascular disease, and has many other benefits. Therefore, dress your golf tee and enjoy the sunshine at the golf course.

Improved sleep quality

Spending time in nature combined with moderate physical activity is the ideal formula for a good night’s sleep. If you struggle with falling asleep and getting a good quality rest, the physical fatigue of a good golf game will help you remain in a deep sleep for longer.

Stress relief

People live a hectic lifestyle, so stress and anxiety are a big problem in our society. Spending time outdoors and enjoying nature is one of the ways to reduce stress and mental fatigue. In addition, the moderate exercise included in golf helps relieve tension, contributing to improved quality of life.


Engaging in regular physical activity like golf has been linked to an increase in life expectancy and a decreased risk of chronic diseases. Engaging in consistent physical activity is associated with a reduced risk of chronic conditions such as heart disease, stroke, and diabetes, which can ultimately lead to a longer life.

retired ladies practicing golf

Improved mental wellbeing

Spending time in nature, where you enjoy the sight of greenery, improves mental wellness. According to studies, this increases the level of endorphins and serotonin in the brain. Higher levels of the happiness hormone contribute to better mood, increased attention, and self-confidence.

Social benefits

Social interaction is one of the main reasons why people choose to practice golf. A game of golf includes up to four partners in a group, which translates into plenty of social interaction. Golfers will enjoy a good game together, but the sport is also a common topic for conversations. A typical game of golf lasts between 4 to 5 hours, which is enough to connect with people and improve interpersonal skills.

Improved cognitive abilities

Playing golf requires concentration and memory, which is ideal for brain exercise. Practicing sports is recommended for preventing and reducing cognitive decline. Golf requires good hand-eye coordination and analyzing skills.

Preventing Golf Injuries

Just like any other sport, the risk of injury is present with golf. Amateur golfers have a chance of 15-40% getting an injury in their lifetime. The repetitive motions and poor swing are usually the factors that contribute to a potential injury.

The player must twist their body in one direction to perform an excellent swing. Knowing that golfers perform many swings per session, stretching and warming up the body is essential to prepare it for this type of physical activity. Practicing your swing with a professional can help reduce the chances of injury. 

Furthermore, golfers need to focus on their nutrition. Fuel up the body with healthy sources of protein and carbohydrates before an extensive golfing session.

golf lessons

Does Golf Reduce Belly Fat?

Golf is a recreational activity that includes lots of walking, and a great cardio exercise that burns calories. Therefore, it can help in weight loss. According to a study, playing golf regularly over 20 weeks results in a reduction of 1.4 kg weight and 2.2 cm in waist circumference. An average 18-hole round can burn 1,000 calories, including a minimum of 4 miles of walking. Additional activities such as carrying your golf clubs will burn more calories.

Can Golf Help with High Blood Pressure?

Physical activity increases the heart’s strength which helps manage high blood pressure. The heart needs less effort to pump blood, which decreases the pressure on the arteries. Golf is a low-intensity and long-duration activity, so it shows good results in reducing blood sugar and cholesterol.

According to a study, older adults with a sedentary lifestyle significantly improved their systolic blood pressure by implementing regular exercise. They managed to decrease their blood pressure by 3.9% with moderate-intensity exercise. In addition, golf is an excellent activity for preventing cardiovascular conditions.

Final Thoughts

Golf provides a wide range of benefits for players. Both amateur golf players and professional golfers can feel the beneficial effects. It is a moderate-intensity exercise with a positive impact on wellness. On the other hand, it allows you to connect with like-minded people and socialize.