Golf Might Be Your Next Best Workout—If You Skip the Cart

Golf delivers surprising health benefits that rival traditional exercise, but only if you ditch the cart and walk the course. Recent research comparing golf to other forms of physical activity found that an 18-hole round while walking can provide better blood sugar control and calorie burn than a standard 3.7-mile walk.

How Does Golf Compare to Traditional Exercise?

A 2023 study published in BMJ Open Sport and Exercise Medicine put golf to the test against other popular activities. Researchers followed 25 golfers over age 65 and compared three different workouts: playing 18 holes while walking with a pull cart, Nordic walking for 3.7 miles using poles, and regular walking the same distance.

The results were eye-opening. While all three activities helped lower cholesterol, blood pressure, and blood sugar, golf had a slightly more positive effect on blood sugar and lipid profile levels. The researchers credited golf's longer duration and higher calorie burn for these enhanced benefits.

What Makes Golf Such Good Exercise?

Don't let the leisurely reputation fool you—golf packs more physical activity than you might expect. "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.

The physical demands add up quickly during a typical round:

• Step Count: Walking an 18-hole course can involve more than 15,000 steps, covering four to seven miles on uneven terrain
• Swing Volume: The average recreational golfer makes between 108 and 200 total swings, including practice swings, during an 18-hole round
• Full-Body Engagement: Each swing requires rotation, weight shifting, and coordination that challenges balance and flexibility

"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 Health Risks to Consider?

While golf offers legitimate exercise benefits, the sport isn't without potential downsides. The rotational movement of the golf swing can create 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 compared to other athletes.

"There are considerable physical demands required to play golf safely and at higher levels for a long time," Matassa noted, pointing out that elite golfers can swing at speeds exceeding 120 miles per hour. Common injuries include shoulder strain and golfer's elbow, especially among beginners who grip or swing too aggressively.

To maximize golf's health benefits while minimizing injury risk, experts recommend proper preparation and equipment. Using a pull cart instead of carrying a heavy golf bag reduces back stress, while proper footwear helps prevent foot and knee injuries on uneven terrain. Weather considerations are also important—playing in hot temperatures increases risks of heat exhaustion and dehydration, so staying hydrated and wearing sunscreen are essential.

"Golf provides many of the same benefits as exercise: stress reduction, mobility, balance, cognitive engagement and focus," Matassa concluded, highlighting how the sport combines physical activity with mental engagement in ways that traditional workouts might not match.