Health Benefits of Golf: Why Is Golf Good for You?

Golf is more than just a game—it’s a sport that offers extensive physical, mental, and social benefits, making it one of the most rewarding activities for people of all ages.

I grew up playing golf throughout my youth, competing on both my high school and pre-school golf teams, and at my best, I maintained about a 10 handicap.

Spending countless hours on the course helped me develop patience, precision, and an appreciation for the game’s unique balance of challenge and enjoyment.

However, after tearing my left shoulder labrum during my first year of college basketball, I had to step away from golf for years.

Recently, I’ve rediscovered my love for the sport and have been reminded of just how much it contributes to both physical and mental well-being.

Whether you’re walking the course, refining your swing, or socializing with friends, golf provides a unique combination of exercise and relaxation that supports long-term health.

Walking 18 holes offers a low-impact yet effective cardiovascular workout, while the game itself promotes core strength, flexibility, and balance.

Beyond the physical benefits, golf provides a mental escape—being outdoors, immersed in nature, helps relieve stress and promotes mental clarity.

Read the full article to discover the health benefits of golf and how it improves cardiovascular health, builds muscle strength, and boosts mental well-being—making it a sport you’ll want to play for life!

Physical Health Benefits of Golf

Golf is often overlooked as a form of exercise, but it provides a wide range of physical health benefits that can improve overall fitness and longevity.

From boosting cardiovascular endurance to enhancing muscle strength and flexibility, playing golf regularly supports a healthier body with minimal impact on the joints.

Whether you’re walking the course or even perfecting your swing at a driving range, golf offers a unique way to stay active while enjoying the outdoors.

Cardiovascular Health and Endurance

Playing golf involves extensive walking, which significantly improves cardiovascular fitness.

Walking an 18-hole course can cover 4 to 6 miles, burning between 1,200 to 2,000 calories, depending on the terrain and the individual’s weight.

Research indicates that golfers show improvements in systolic and diastolic blood pressure, as well as increased high-density lipoprotein (HDL) cholesterol levels (Sorbie et al., 2022).

This reduces the risk of heart disease, hypertension, and stroke.

Musculoskeletal Strength and Balance

Golf engages multiple muscle groups, particularly the core, glutes, and lower back.

Swinging a golf club requires rotational power and stability, which enhances muscle coordination.

Studies show that playing golf helps improve balance, grip strength, and overall musculoskeletal health, reducing the risk of falls and injuries as people age (Murray et al., 2017).

Caddying also contributes to greater bone mineral density due to carrying weight over extended periods.

Improved Metabolic Health

Golf provides moderate-intensity physical activity, which positively influences metabolic health.

Research highlights that golfers experience reductions in waist circumference, improved insulin sensitivity, and a favorable lipid profile.

Walking the course instead of using a cart further amplifies these benefits, promoting better weight management and reducing the risk of type 2 diabetes (Parkkari et al., 2000).

Joint Health and Mobility

Despite being a low-impact sport, golf enhances joint flexibility and mobility.

The golf swing requires a dynamic range of motion, helping maintain joint function, especially in the hips, shoulders, and spine.

This makes golf a viable long-term sport for individuals recovering from injuries, including those who have undergone lower limb arthroplasty (Clement et al., 2024).

Mental and Cognitive Benefits of Golf

Golf isn’t just great for the body—it’s also a powerful tool for mental and cognitive well-being.

The sport combines strategic thinking, social interaction, and time spent in nature, all of which help reduce stress, improve focus, and enhance overall brain health.

Whether you’re problem-solving on the course or simply enjoying the peaceful surroundings, golf provides a mental escape that promotes long-term cognitive function and emotional resilience.

Stress Reduction and Mental Clarity

Golf is played in serene outdoor settings, providing a calming effect on the mind.

Exposure to nature and fresh air has been linked to lower cortisol levels, reduced stress, and improved mental well-being (Jimenez et al., 2021).

A round of golf serves as a form of active meditation, allowing players to focus, strategize, and stay present in the moment.

Enhanced Brain Function and Longevity

Studies suggest that golf contributes to cognitive function by engaging strategic thinking, memory recall, and problem-solving skills.

The sport also encourages social interaction, which plays a role in reducing the risk of neurodegenerative diseases like dementia and Alzheimer’s (Murray et al., 2018).

Golfers tend to have a higher health-associated quality of life compared to non-golfers, further reinforcing its long-term cognitive benefits (Clement et al., 2024).

Emotional and Social Well-being

Unlike many sports, golf can be enjoyed across a lifetime, providing a consistent source of social engagement.

Whether playing in friendly matches or competitive tournaments, golf develops connections that improve emotional well-being.

This is one reason golf is one of the best outdoor sports for seniors and one of the best ways for seniors to stay in shape while aging, as it cultivates relationships while providing a safe form of fitness.

Studies show that golfers experience higher life satisfaction, mental resilience, and lower levels of anxiety and depression.

How Much Golf is Needed for Health Benefits?

To maximize the health benefits of golf, experts recommend playing at least 2-3 times per week, with a preference for walking the course rather than using a cart.

Walking a minimum of 18 holes weekly can significantly contribute to cardiovascular and metabolic health.

For older adults or those recovering from injuries, even 9-hole rounds can provide substantial benefits when played regularly.

How to Stay Healthy and Play Golf Longer

To enjoy the game of golf for years to come, it’s essential to keep your body strong, flexible, and injury-free.

While golf is a low-impact sport, the repetitive motions and physical demands can take a toll over time.

Incorporating strength training, mobility exercises, and proper recovery strategies can help maintain your swing mechanics, prevent injuries, and keep you playing at your best.

By prioritizing overall fitness and joint health, you can extend your time on the course and continue reaping the physical and mental benefits of golf well into the future.

Resistance Training for Golf Performance

Strength training is essential for preventing injuries and maintaining muscle function. Golfers should incorporate exercises targeting the core, glutes, and shoulders to improve their swing mechanics and power.

Effective resistance exercises for golfers include:

• Deadlifts and squats for lower-body strength
• Forearm planks and rotational exercises for core stability
• Shoulder presses and rows to support shoulder mobility and endurance

Mobility and Flexibility Exercises

Doing mobility exercises and staying consistent with a mobility routine helps maintain joint health and prevent golf-related injuries.

Golfers should focus on:

• Thoracic spine rotations to improve swing mechanics
• Hip mobility drills to improve power and reduce back pain
• Shoulder stretches to prevent strain and enhance range of motion

Injury Prevention Strategies

Golf is a repetitive-motion sport that can lead to overuse injuries. To minimize the risk of injury:

• Warm up properly before each round, including dynamic stretches
• Use proper swing mechanics to avoid unnecessary stress on joints
• Prioritize recovery days, especially after long rounds or multiple playing days

Final Thoughts: Why Is Golf Good for You?

Golf is one of the few sports that can be played well into old age while delivering exceptional health benefits, and it is an excellent way to get fit without going to the gym.

From improving cardiovascular health and metabolic function to enhancing mental well-being and social connections, golf offers a holistic approach to long-term wellness.

By combining regular play with strength training and mobility exercises, golfers can enjoy the game for decades while maintaining peak physical and mental health.