Does golf count as exercise? Only if you avoid one thing, experts say

Amateur golf might be considered a “leisure” pastime or a way to network with business colleagues, but recent research suggests it could also function as a form of exercise.

While it may not seem like the most physically demanding sport, golf has some tangible physical health benefits, especially if you don’t use a cart, according to experts.

“Walking the course, which could be over 15,000 steps, is obviously exercise, but there are other physically demanding aspects of playing golf,” Tom Matassa, a golf doctor trained through the Titleist Performance Institute, told News Digital.

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“Even without walking, the average recreational golfer typically averages between 108 and 200 total swings (including practice swings) for an 18-hole round,” said Matassa, who is also a physical therapist and owner of Dynamic Golf Performance in New York. “This requires physical effort.”

Proven health benefits

Research has supported the health benefits of golf. A 2023 study in BMJ Open Sport and Exercise Medicine compared the following three types of exercise to determine which was most effective.

• Golf: Play a round of 18 holes while walking with a push cart
• Nordic walking: A brisk 6 kilometer walk using poles
• Regular walk: A standard 3.7 mile walk

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Considering 25 golfers over the age of 65, the researchers found that while all three activities appeared to reduce cholesterol, blood pressure and blood sugar, golf had a slightly more positive effect on blood sugar levels and lipid profile. The researchers attributed this to the longer duration of the game and its ability to burn more calories.

“Golf provides many of the same benefits as exercise: stress reduction, mobility, balance, cognitive engagement and concentration,” Matassa told News Digital.

Ed Farrell, a certified strength and conditioning specialist and physical therapist at Physical Solutions in Bethpage, New York, agreed that the act of swinging a golf club can serve as a form of exercise.

“The golf swing can utilize good mobility and flexibility of the shoulder girdle, and shifting weight during the swing can be a good balance exercise,” he told News Digital.

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What to know before stepping on the green

In addition to feeling frustration about missing a putt, golfers should be aware of the potential health risks associated with the sport.

Swinging a golf club may seem easy, but the movement can take a toll on the body. It requires rotation, which can cause twisting and strain on particular joints and muscles, especially if another area is tight, experts say. As a result, studies show that golfers tend to have more cases of 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 said, noting that some elite golfers can swing the club at 120 miles per hour or more. “Golfers must train for these demands, [focusing on] flexibility, balance, strength and power.”

Farrell cautioned that golfers often develop conditions such as shoulder strain and elbow epicondylitis (golfer’s elbow), which is seen in beginning players who swing or grip too hard.

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The expert also sees lower back problems in more advanced players who play several days a week, which causes degenerative changes, he told News Digital.

A typical round of golf can last several hours and involves walking four to seven miles on uneven terrain. Experts recommend wearing appropriate footwear to avoid foot and knee injuries. Using a pull cart instead of carrying a heavy golf bag will prevent back strain.

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The weather can also be a potential risk. Playing in hot temperatures can increase the risk of heat exhaustion, dehydration, and sunburn. Always carry water to stay hydrated and use sunscreen, experts advised.

Is golf enough?

While golf is a good way to increase activity levels, it shouldn’t be the only form of exercise, experts agreed.

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“As with all recreational sports, these tasks alone are not enough to be considered a complete routine with health benefits,” Farrell told News Digital, adding that “maintaining strength as we age is key to maintaining independent function.”

Farrell encourages people to follow a twice-weekly strength training routine with weights, stretching exercises and cardiovascular work, such as on an elliptical or stationary bike.

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For golfers, he said it’s best to adjust your exercise program with an eye toward “off-season improvements and in-season maintenance.”

Both experts emphasized that people should consult with a doctor before beginning any exercise program and should consult a physical therapist for any ailments that may limit activities.