Harper Lin
Golf is a topic of debate when it comes to classifying it as a form of exercise. While it may not be an intense workout, it is undoubtedly a form of physical activity that provides health benefits. Golfers can burn calories, improve conditioning, balance, aerobic capacity, and mobility, and gain mental health benefits from spending time outdoors. Walking the course instead of using a cart increases the intensity and overall health benefits of the activity. Research has shown that golfers who walk an 18-hole course can clock about 5 miles and burn up to 2,000 calories, although two-thirds of golf in the US is played with carts. Ultimately, golf can be considered a form of mild to moderate aerobic exercise, and its accessibility makes it a sport that can be enjoyed by people of all ages.
| Characteristics | Values |
|---|---|
| Is golf exercise? | Golf is considered physical activity and can be beneficial to overall health. However, it is not intense enough to be classified as a workout or strength training. |
| Calories burned | Golfers can burn about 1,300-2,000 calories when playing 18 holes, depending on whether they are using a cart or walking. |
| Distance covered | The average golf course totals about 4-6 miles, translating to more than 7,000 steps. |
| Health benefits | Golf can improve strength conditioning, balance, low- to moderate-level aerobic capacity, mobility, and mental health. It can also reduce stress and improve cognitive function. |
| Comparison to other exercises | Golf provides greater benefits than other forms of exercise, such as Nordic walking. It also meets the CDC's recommendation of at least 150 minutes of moderate aerobic activity per week. |
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What You'll Learn
Golf is a form of physical activity
Golf can be considered a form of low-level exercise, particularly when walking the course instead of using a golf cart. Walking 9 or 18 holes can provide a good amount of low-intensity exercise, which is important for overall health and can contribute to improving cardiovascular fitness. Carrying golf clubs and other equipment while walking the course can increase the intensity and calorie burn.
The golf swing is a dynamic movement that can be equivalent to a brisk walk in terms of heart rate and intensity. Additionally, the swinging motion uses a lot of muscles and can be considered a form of resistance training, especially when carrying clubs. Golf can also improve strength conditioning, balance, low- to moderate-level aerobic capacity, and mobility.
The act of walking the course also has mental health benefits. Spending time in a green space is associated with reduced stress and improved cognitive function. Walking to the next shot can serve as a mindfulness exercise, allowing golfers to breathe deeply, calm their thoughts, and prepare for the next swing. Golf is also a social activity, providing consistent social interaction, which is key to combating loneliness and associated with improved mental health.
While golf may not meet the standards for high-intensity exercise or strength training, it can still be considered a form of moderate aerobic activity, especially when walked. Golfers can increase the intensity of their golf game by walking the course, carrying their clubs, and incorporating additional practice swings.
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It can be good exercise if you walk the course
Golf is often not considered a traditional workout, and it may not be intense enough to be a cardio workout. However, it is a form of physical activity and can be good exercise, especially if you walk the course. Walking an 18-hole golf course can be around a 5-mile walk, burning up to 2,000 calories. Even golfers using a motorized cart can burn about 1,300 calories and walk 2 miles when playing 18 holes. Walking the course can increase the cardiovascular benefits of the game.
Walking the course also has the added benefit of being a mindfulness exercise for many golfers, as it allows them to breathe deeply, calm their thoughts, and prepare for the next shot. The meditative aspect of being on the course and the stress-relieving benefits of spending time in nature are also positive side effects of walking the course.
While golf may not be high-intensity exercise, it can be beneficial to overall health. It can be a good way to burn calories and improve overall conditioning for daily life. It can also improve strength conditioning, balance, low- to moderate-level aerobic capacity, and mobility.
Additionally, golf can be a lifelong sport, accessible to people of all ages and fitness levels. It is a low-impact activity that is safe for most people, although those with certain injuries or health conditions should consult their doctor before taking up the sport.
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Golf is not high-intensity exercise
Golf is a great way to get some physical activity, but it does not qualify as high-intensity exercise. While it does provide health benefits, it is not intense enough to be considered strength training or cardiovascular exercise.
Golf is often played at a leisurely pace, and even when golfers are walking the course, it is usually not strenuous enough to significantly elevate the heart rate and contribute to fat-burning or cardiovascular fitness improvements. It is estimated that golfers who walk an 18-hole course cover about 4 to 6 miles and burn up to 2,000 calories, but this is still considered moderate-intensity exercise.
Additionally, golf does not overload the muscles repeatedly in a way that counts as strength training. The dynamic movement of the golf swing can improve strength conditioning, balance, low- to moderate-level aerobic capacity, and mobility, but it is not intense enough to be considered resistance training.
While golf swings can be athletic and use lots of muscles, they are not typically performed at a high enough intensity or frequency to be considered a rigorous workout. Golfers who use motorized carts, which are common in the US, may burn about 1,300 calories and walk 2 miles when playing 18 holes, which is less than those who walk the course.
In conclusion, while golf is undoubtedly better than sitting on the couch and provides some physical activity, it does not meet the standards for high-intensity exercise. Golfers who are looking to improve their fitness levels and meet exercise guidelines would benefit from incorporating additional high-intensity activities such as tennis, pickleball, or jogging, as well as strength training into their routines.
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It can be beneficial for strength conditioning
While golf may not be an intense workout, it can still be beneficial for strength conditioning. The sport involves a lot of walking, which can be great low-intensity exercise—especially if you walk 9 or 18 holes several times a week while carrying your golf clubs. This can help improve endurance and burn more calories.
Golf can also improve strength conditioning in other ways. For example, the golf swing is a dynamic movement that can improve balance, low- to moderate-level aerobic capacity, and mobility. Additionally, golfers can benefit from strength training and conditioning programmes that focus on improving physical qualities such as rotational power, motor control, and RFD (rate of force development).
Golfers who have played a lot of golf but have not previously engaged in strength training may benefit from strength training in the beginning stages of their training. This can be accomplished with a low training volume, helping to keep players strong and powerful during their competitive season without wearing them out. Strength training can also have a positive effect on injury prevention and fatigue management.
There are also other forms of exercise that golfers can do to improve their strength conditioning. For example, overspeed training can help the brain allow the body to rotate quickly, which can be beneficial for the golf swing. Additionally, golfers can benefit from a few sessions of higher-intensity activities each week, such as tennis, pickleball, or jogging, as well as two days per week of strength training.
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Golf can improve balance and mobility
While golf may not be considered a high-intensity workout, it does provide health benefits and can be classified as moderate-intensity exercise. Walking the course, carrying clubs, and taking practice swings can burn calories and improve endurance.
Golf can also improve balance and mobility, which are essential for a consistent and powerful golf swing. Mobility exercises can help improve flexibility in the joints and muscles used in a golf swing, allowing for a fuller and more powerful swing. A wider range of motion can help generate more power and accuracy in shots.
Additionally, good balance and coordination help maintain equilibrium during the swing and make solid contact with the ball. Simple mobility exercises, such as the half-kneeling position with a hip press, can be easily incorporated into a golfer's routine to improve their balance and mobility.
Mobility is defined as "the ability to move or be moved freely and easily." Improving mobility can lead to increased distance and speed in a golfer's swing through a longer backswing and more efficient swing sequencing. For example, the 90/90 hip stretch is a mobility exercise that increases the range of motion, allowing for a bigger turn and more powerful swing.
Golfers can benefit from adding mobility exercises to their routines, improving their performance on the course and reducing the risk of injury.
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Frequently asked questions
Golf is considered a form of light exercise, particularly if you walk the course. Walking 9 or 18 holes can be good low-level exercise, and is better than sitting on the couch.
Yes, golf has been shown to have health benefits for both the body and mind. It can help with cardiovascular, respiratory and metabolic profiles, and may improve balance, muscle endurance and function, particularly in the elderly.
The number of calories burned depends on the course length and whether you are walking or riding in a cart. A golfer walking an 18-hole course may burn up to 2,000 calories, while a golfer riding in a cart may burn about 1,300 calories.
Golf does not meet the standard for strength training as it does not overload muscles repeatedly. However, it can improve strength conditioning and mobility.
Golf is not intense enough to be considered a cardio workout. However, it can be moderate aerobic activity, particularly when walking the course, and can help improve cardiovascular health.
