Health Benefits of Golf: Improve Your Health and Well-being

Golf has grown into one of the most popular sports worldwide. According to the National Golf Foundation, 41.1 million people in the United States played golf in 2022, a significant increase from 32 million in 2016. This surge in popularity is partly because golf is accessible to nearly everyone. Despite its leisurely pace, golf involves a considerable amount of walking.

The Professional Golfers’ Association (PGA) states that the average golf course is just over four miles long. Playing golf twice a week for six months equates to walking about 192 miles on the golf course alone, not to mention the exercise from swinging clubs, carrying bags, and putting.

This level of physical activity offers numerous health benefits. Research indicates that golf can improve heart health, blood pressure, balance, and stability.

Promotes Heart Health

Numerous studies link golf to improved heart health, including a reduced risk of cardiovascular disease and lower blood pressure. Recent research suggests golf might be even more beneficial than traditional walking or Nordic walking (using poles) for those aged 65 and older. While all three exercises lowered blood pressure and blood sugar levels, golf was more effective, possibly because it requires more time and energy.

Improves Balance

Golf demands good posture and body control, which can enhance balance. This is particularly important for older adults. A study found that golfers aged 65-79 had better balance and grip strength compared to non-golfers, critical factors in overall health and fall prevention.

Affects Cholesterol

High cholesterol increases the risk of heart disease, stroke, and other chronic conditions due to fatty deposits in arteries. Although research is limited, playing golf might boost HDL (good cholesterol) and lower LDL (bad cholesterol), essential for preventing heart attacks and strokes.

Provides Social Connections

Social interaction is vital for overall well-being and longevity. Golf, with its leisurely pace and extended playtime, fosters socialization, helping combat loneliness and promoting mental health.

Increases Bone Strength

Aging can decrease bone mineral density and strength, leading to injuries and conditions like osteoporosis. Playing golf can improve bone strength. A study found that golfers and caddies had better bone mineral density, strength, and stiffness.

Promotes Joint Health

Prolonged sitting can cause joint stiffness. Increased movement, such as playing golf, helps maintain joint function. Golf can last 2-4 hours, promoting movement and improving joint health. It also enhances hip function, especially post-surgery.

Burns Calories and Supports Weight Management

Golf can burn a significant number of calories. A 155-pound person carrying their clubs can burn about 198 calories in 30 minutes. Playing nine holes (2-2.5 hours) can burn approximately 891 calories, and 18 holes (4-4.5 hours) can burn around 1,782 calories. Golf can affect body composition by reducing fat mass, though it may not impact BMI.

Builds Confidence and Self-Esteem

Playing sports like golf boosts self-esteem and confidence. Regular participation in golf enhances self-worth and provides a sense of accomplishment.

Boosts Mood

Exercise, including golf, improves mood and can help prevent depression and anxiety. Physical activity relieves stress, decreases anxiety, and reduces depression symptoms. Time spent outdoors further enhances mood and mental health.

Protects Cognitive Health

Regular physical activity, like golfing, protects cognitive health. Studies show that consistent exercise can guard against Alzheimer’s disease. Golf may also be beneficial for those already experiencing cognitive decline.

Promotes Longevity

Being physically active can increase life expectancy, partly due to improved heart health. An older study found that regular golfers tend to live five years longer than non-golfers.

How to Get Started

If you’re interested in golf, start with professional lessons to learn full swing, putting, and short game techniques. Practice at the driving range and on executive courses, which are shorter and less intimidating for beginners. Learn the rules and etiquette by watching golf channels, reading magazines, and viewing YouTube videos.

Tips for Preventing Injury

Over 50% of golfers risk musculoskeletal injuries, often from overuse. Common issues include hand tenderness, shoulder pain, knee pain, golfer’s elbow, tendinitis, and carpal tunnel syndrome, with low back injuries being the most prevalent. Improving technique and incorporating stretching and strengthening exercises can help prevent these injuries.

Strengthening Exercises

• Squeeze a tennis ball or stress ball for five minutes to strengthen forearms.
• Perform wrist curls and reverse wrist curls with lightweight dumbbells three times a week.
• Use a resistance band to perform pull-downs for shoulder and back strength.
• Do planks and side planks to build core muscles.
• Do squats, possibly using a chair for guidance and stability.

Stretching Exercises

• Trunk rotation stretches: Lie flat and rotate knees to one side while keeping shoulders on the floor.
• Arm swings: Rotate arms forward and backward slowly.
• Hamstring stretches: Lean forward at the waist with straight knees.

Other Tips

• Keep feet inside the cart to avoid injuries.
• Be aware of others to prevent getting hit by a golf ball or cart.
• Seek shelter during thunderstorms to avoid lightning strikes.
• Stay hydrated to prevent dehydration.

Physical Therapy

If you experience joint pain while golfing, consult a physical therapist (PT) or Doctor of Physical Therapy (DPT). They can provide specific exercises and stretches to help you return to the game pain-free

A Quick Review

Playing golf offers numerous health benefits, including improved heart health, balance, and cholesterol levels. It’s a great way to burn calories, foster social connections, and boost mood. Golf also promotes cognitive health and longevity. With the average course being over four miles long, golfers get substantial exercise, which can lead to a healthier, longer life. Perfect for all ages, golf combines physical activity with social interaction, making it an excellent sport for maintaining overall well-being.