Golf Isn't Just a Leisurely Game—Here's Why Experts Say It Counts as Real Exercise

Golf might seem like a relaxing weekend activity, but recent research shows it can deliver serious health benefits that rival traditional exercise. A 2023 study found that playing 18 holes while walking with a pull cart actually outperformed regular walking in improving blood sugar and cholesterol levels, making it a legitimate form of physical activity.

How Does Golf Compare to Other Forms of Exercise?

Researchers compared three different activities in 25 golfers over age 65 to see which provided the most health benefits. The study examined golf (playing 18 holes 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). While all three activities helped lower cholesterol, blood pressure, and blood sugar, golf showed slightly better results for blood sugar control and lipid profiles.

The secret lies in golf's longer duration and higher calorie burn. "Walking the course, which could be more than 15,000 steps, is obviously exercise, but there are other physically demanding aspects of playing golf," Tom Matassa, a golf-specific medical specialist trained through the Titleist Performance Institute, told Fox News Digital.

What Makes Golf a Legitimate Workout?

Beyond the walking component, golf provides multiple forms of physical activity that many people don't consider. The average recreational golfer takes between 108 and 200 total swings during an 18-hole round, including practice swings, which requires significant physical exertion.

The golf swing itself offers several fitness benefits:

• Mobility and Flexibility: The golf swing utilizes good mobility and flexibility of the shoulder girdle, helping maintain joint range of motion
• Balance Training: The weight shift during each swing serves as an effective balance exercise, particularly beneficial for older adults
• Cardiovascular Benefits: Walking up to four to seven miles on uneven terrain over several hours provides sustained cardiovascular activity
• Cognitive Engagement: The mental focus required combines physical activity with brain training

"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," explained Ed Farrell, a certified strength and conditioning specialist and physical therapist at Physical Solutions in Bethpage, New York.

Are There Any Health Risks to Consider?

While golf offers legitimate exercise benefits, experts warn about potential risks. The rotational movement of the golf swing can cause stress on joints and muscles, particularly if other areas of the body are tight. Studies show golfers tend to experience more cases of tight hips and lower back pain.

Common golf-related injuries include shoulder strain and golfer's elbow, especially among beginners who swing or grip too hard. More advanced players who play multiple days per week may develop lower back issues and degenerative changes.

To maximize benefits while minimizing risks, experts recommend using a pull cart instead of carrying a heavy golf bag, wearing proper footwear on uneven terrain, staying hydrated during hot weather, and applying sunscreen for sun protection. "There are considerable physical demands required to play golf safely and at higher levels for a long time," Matassa noted, emphasizing the importance of training for flexibility, balance, strength, and power.