Golf Emerges as Legitimate Exercise Option, Study Reveals Health Benefits

Amateur golf, often perceived as merely a leisure activity or networking opportunity, carries significant health benefits that might classify it as a legitimate form of exercise, according to recent research.

While not typically considered physically demanding, golf offers tangible health advantages—particularly for those who choose to walk the course rather than use a cart.

“Walking the course, which could be more than 15,000 steps, is obviously exercise, but there are other physically demanding aspects of playing golf,” explains Tom Matassa, a golf-specific medical specialist trained through the Titleist Performance Institute and owner of Dynamic Golf Performance in New York.

Even without the walking component, golfers engage in substantial physical activity. “The average recreational golfer typically averages between 108 and 200 total swings including practice swings for an 18-hole round,” Matassa notes. “This requires physical exertion.”

Scientific evidence supports these claims. A 2023 study published in BMJ Open Sport and Exercise Medicine compared three types of exercise: playing an 18-hole round of golf while walking with a pull-cart, Nordic walking (a 3.7-mile brisk walk using poles), and regular walking (a standard 3.7-mile walk).

Researchers studied 25 golfers over age 65 and found that while all three activities lowered cholesterol, blood pressure, and blood sugar levels, golf had a slightly more positive effect on blood sugar and lipid profiles. Scientists attributed this advantage to golf’s longer duration and higher calorie expenditure.

“Golf provides many of the same benefits as exercise: stress reduction, mobility, balance, cognitive engagement and focus,” says Matassa.

Ed Farrell, a certified strength and conditioning specialist and physical therapist at Physical Solutions in Bethpage, New York, emphasizes that the golf swing itself constitutes exercise. “The golf swing may utilize good mobility and flexibility of the shoulder girdle, and the shift of weight during the swing can be a good exercise of balance,” he explains.

Despite its benefits, golf presents certain health risks. The rotational movement required to swing a golf club places stress on specific joints and muscles, especially when other areas lack flexibility. Studies show golfers frequently experience tight hips and lower back pain.

“There are considerable physical demands required to play golf safely and at higher levels for a long time,” Matassa points out. Elite golfers can swing clubs at speeds exceeding 120 miles per hour, requiring significant physical preparation focused on “flexibility, balance, strength and power.”

Farrell warns that beginners often develop conditions like shoulder strain and golfer’s elbow from swinging or gripping too forcefully. Advanced players who golf multiple times weekly commonly experience lower-back issues resulting in degenerative changes.

A typical round lasts several hours and involves walking four to seven miles over uneven terrain. Experts recommend proper footwear to prevent foot and knee injuries, and suggest using pull carts instead of carrying heavy golf bags to reduce back strain.

Weather conditions present additional risks. Playing in hot temperatures increases the possibility of heat exhaustion, dehydration, and sunburn. Experts advise bringing water and wearing sunscreen during rounds.

While golf contributes positively to overall activity levels, it shouldn’t represent one’s entire exercise regimen. “As with all recreational sports, these tasks alone are not enough to be considered a well-rounded routine for health benefits,” Farrell cautions, adding that “maintaining strength as we age is key to sustaining independent function.”

Farrell recommends twice-weekly strength training with weights, stretching exercises, and cardiovascular workouts on equipment like ellipticals or stationary bikes. For serious golfers, he suggests adjusting exercise programs to focus on “off-season improvements and in-season maintenance.”

Both experts emphasize consulting a physician before beginning any exercise program and working with a physical therapist to address any limiting physical conditions.

The research suggests that golf, particularly when played without a cart, represents more than just recreation—it offers legitimate exercise benefits that contribute meaningfully to overall health, especially for older adults seeking enjoyable physical activity options.