Ava Romero
Despite the common misconception that golf does not provide sufficient physical activity to be considered effective exercise, playing a round of golf may have more immediate positive effects on blood sugar and cholesterol than walking briskly for an hour. A 2023 study found that playing an 18-hole round of golf on foot, pulling golf clubs, had greater health benefits than an hour of brisk walking or Nordic walking. The long duration of the game (3-4 hours) and the extra energy required to drag heavy clubs around a golf course contribute to its positive impact on cholesterol levels. Golf is also a great way to stay fit as you get older, as it helps build strong, healthy muscles by working your core and arm muscles.
| Characteristics | Values |
|---|---|
| Golf's effect on cholesterol | Golfing burned more than twice as many calories as walking activities, leading to higher levels of HDL ("good" cholesterol) |
| Golf as exercise | Golf is a low- to moderate-intensity exercise, but it can last up to four hours and players may walk up to six miles |
| Muscle groups used | Chest, back, forearms, core and bottom muscles |
| Cardiovascular health | Playing 18 holes of golf on foot may be better for cardiovascular health than an hour of brisk walking or Nordic walking |
| Heart health | Golf is a heart-healthy way to relax and socialize, especially for men who tend to have fewer structured social events |
| Accessibility | Golf can be played well into old age, and even if one is not physically able to walk the course, hitting the ball works the core and arm muscles |
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What You'll Learn
Golf is a low- to moderate-intensity exercise
Despite the popular belief that golf does not offer enough physical activity or strain to be considered effective exercise, this is far from the truth. Golf is a low- to moderate-intensity exercise that provides a multitude of health benefits.
Golf involves long periods of low-intensity exercise with short bursts of high-intensity activity, such as swinging a golf club. Swinging a golf club involves more than just the arms; it requires the engagement of various muscle groups, including the chest, back, forearms, core, and bottom muscles. The twisting motion used by professional golfers to achieve the necessary momentum for their driving shots is an excellent example of how the entire body is utilised during a golf swing.
Walking an 18-hole golf course, which can be up to 9000 meters, corresponds to moderate-intensity exercise for the elderly, low to moderate for middle-aged individuals, and low intensity for young golfers. The average heart rate during a round of golf was measured at 107.9 ± 3.2 bpm, representing 56.4% ± 1.8% of the maximum heart rate, which falls within the range of moderate exercise intensity.
Golf has been found to have positive effects on cholesterol levels. A study on male golfers showed that golf lowers total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C) levels, which are associated with a decreased risk of coronary artery disease. Golfers were also found to have higher levels of high-density lipoprotein cholesterol (HDL-C), often referred to as "good" cholesterol. Additionally, playing golf while pulling a cart or clubs can be an excellent form of exercise for individuals with heart disease, as it provides an adequate training stimulus.
In conclusion, golf is a low- to moderate-intensity exercise that offers numerous health benefits, including improved cholesterol levels and cardiovascular health. It is a sport that can be enjoyed by people of all ages and abilities, providing an opportunity for physical activity and contributing to overall well-being.
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Golfers have higher levels of HDL (good) cholesterol
Golf is often perceived as a sport that does not involve sufficient physical activity to be considered effective exercise. However, this is not true. Playing golf has several health benefits.
A 2023 study found that playing an 18-hole round of golf on foot had greater immediate effects on blood sugar and cholesterol than walking briskly for one hour or doing Nordic walking for an hour. The study also found that golfers have higher levels of HDL (good) cholesterol. HDL stands for high-density lipoprotein, which is a particle made of lipids and proteins that circulate in the blood. HDL cholesterol is considered good because it lowers the risk of heart disease by carrying LDL (bad) cholesterol away from the arteries and back to the liver, where it is broken down and passed out of the body. Higher levels of HDL cholesterol are also associated with improved overall health, reduced inflammation, and a lower risk of blood clots.
The positive impact of golf on cholesterol levels may be attributed to the game's long duration (typically three to four hours) and the extra energy required to swing and drag heavy clubs around the course. In fact, golfing burns more than twice as many calories as walking. Additionally, the physical act of swinging a golf club involves engaging multiple muscle groups, including the chest, back, forearms, core, and bottom muscles. Regularly playing golf and learning the correct motions can help build strong, healthy muscles.
While the study on the health benefits of golf produced promising results, it was small-scale. Larger and longer-term studies are needed to confirm the findings and fully understand the impact of golf on cholesterol levels. Nonetheless, the current evidence suggests that golf may be an effective way to help maintain healthy cholesterol levels and improve overall heart health.
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Golf burns more calories than walking
Golf is often seen as a sport that does not offer enough physical activity to be considered effective exercise. However, this is not true. Playing golf has a multitude of health benefits. A round of golf can burn the same calories as three 5km runs. This is because walking a golf course generally includes more elevation gain, and golfers also swing a golf club many times, which burns calories. Carrying a bag of golf clubs while walking a golf course can burn even more calories, as the body is carrying more weight.
Harvard Health reports that golfing burns more than twice as many calories as walking. A 2023 study found that playing an 18-hole round of golf on foot had greater immediate effects on blood sugar and cholesterol than walking briskly for one hour. The study also found that golfers have higher levels of HDL (good) cholesterol, which can help keep cholesterol levels in check and benefit overall heart health.
Walking during a golf game is a practical and safe form of physical activity. It can significantly increase aerobic performance and trunk muscle endurance. Regular walking can also positively affect body composition, including reductions in weight and waist circumference.
In addition to the physical benefits, being outdoors on a golf course can improve mental well-being and benefit those with stress or anxiety. The beautiful, well-maintained surroundings of a golf course can provide a fantastic environment for physical exercise and fresh air.
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Golf is a good form of exercise for older people
Despite the common perception that golf does not provide sufficient physical activity to be considered a good form of exercise, this notion is far from the truth. Golf can be a great form of exercise for older people, offering a multitude of health benefits.
Golf provides older adults with a good opportunity for physical activity and exercise. A 2000 study found that walking during a golf game was a practical and safe form of physical activity, with high adherence. It significantly improved aerobic performance and trunk muscle endurance. The study also found that regular walking favourably affected body composition, leading to weight loss and a reduction in waist circumference. Similarly, a 2023 study found that playing an 18-hole round of golf on foot had greater immediate effects on blood sugar and cholesterol than brisk walking or Nordic walking for one hour. Golfers have also been found to have higher levels of HDL (good) cholesterol, which can help keep cholesterol levels in check and benefit overall heart health.
Golf can also provide older people with strength and balance benefits. A 2020 study by the University of Southampton in England and the University of Southern California found that golf provided numerous "strength and balance benefits" to older golfers when compared to sedentary non-golfers. This is significant because the World Health Organization recommends strength and balance exercises to combat inactivity in older individuals. Furthermore, the physical demands recorded during a golf round were found to be equivalent to or greater than the demands of other common activities such as gym workouts or yoga.
In addition to the physical benefits, golf can also positively impact the mental health and well-being of older individuals. Spending time outdoors in the fresh air and enjoying the beautiful surroundings of a golf course can improve mental well-being and benefit those with stress or anxiety. Golf also provides older adults with an opportunity for social interaction and connection, reducing feelings of loneliness and isolation.
However, it is important to note that golf injuries are common, especially if one is not careful or does not have the proper technique. Therefore, it is recommended to have an effective warm-up routine and consider working with a physical therapist to develop a customised exercise program that reduces the risk of injury and builds strength and flexibility.
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Golf improves cardiovascular health
Despite the common misconception that golf does not provide sufficient physical activity to be considered effective exercise, playing golf has many health benefits, particularly for cardiovascular health.
A 2023 study found that playing an 18-hole round of golf on foot, pulling golf clubs, had greater immediate effects on blood sugar and cholesterol than walking briskly for one hour or Nordic walking for one hour. The game's long duration of three to four hours and the extra energy required to carry heavy clubs around the course contribute to its positive impact on cardiovascular health. Golf burned more than twice as many calories as walking activities, with players walking up to six miles during a game.
Golf is a low- to moderate-intensity exercise that offers a heart-healthy way to relax and socialize, especially for men who tend to have fewer structured social events. It is a game that can be played well into old age, and even if one is not physically able to walk the entire course, swinging a golf club works the chest, back, forearms, core, and bottom muscles. Additionally, the twisting motion of the swing challenges balance and improves trunk muscle endurance.
A 20-week study found that walking during a golf game was a practical and safe form of physical activity, with high adherence. It significantly increased aerobic performance and trunk muscle endurance, with a net difference in treadmill walking time and static back extension when compared to controls. The study also showed positive effects on body composition, with reductions in weight and waist circumference.
Another study evaluated the effect of walking the golf course on total cholesterol (TC), high-density lipoprotein cholesterol (HDL-C), low-density lipoprotein cholesterol (LDL-C) levels, and the ratio of TC to HDL-C. The study found that golf lowers TC and LDL-C levels and improves risk ratios. Golfers were also found to have higher levels of HDL (good) cholesterol, indicating that golf may be an effective way to help keep cholesterol levels in check and benefit overall heart health.
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Frequently asked questions
Golf cholesterol refers to the impact that playing golf has on a person's cholesterol levels.
Yes, a few studies have found that playing golf can help lower cholesterol. One study found that golfers had higher levels of HDL (good) cholesterol, which can help keep cholesterol levels in check. Walking during a golf game has also been found to be a practical and safe form of physical activity, which can help lower cholesterol.
Golf is a low- to moderate-intensity exercise that can last up to four hours, during which players may walk up to six miles. Pulling or carrying a bag of golf clubs, which weigh around 15 to 20 pounds, adds to the calorie burn. This physical activity, combined with the game's long duration, contributes to the positive impact of golf on cholesterol levels.
