golfing for health benefits

Golf, often celebrated for its elegant courses and strategic gameplay. However, golfing is a comprehensive wellness activity with multifaceted benefits for golfers. 

In this article, we delve into the various ways golf contributes to maintaining an active and healthy lifestyle.

Physical Fitness in Golf

Golf, often perceived as a leisurely activity, surprisingly serves as an excellent low-impact aerobic exercise. The rhythmic nature of walking between holes and the controlled swings engage the cardiovascular system without imposing undue stress on joints.

Contrary to common perception, a golf swing isn’t just about finesse; it actively involves major muscle groups. From the legs generating power to the core providing stability, each swing is a workout for the entire body.

The physical health benefits of golfing can be broken down into different areas:

  • Cadiovascular
  • Flexibility
  • Strength
  • Weight management
  • Vitamin D
  • Balance
  • Longevity

We will expand on each area and how golf helps your overall physical health.

Cardiovascular Health

The simple act of walking the course is a boon for cardiovascular health. Covering miles during a round not only burns calories but also promotes heart health, reducing the risk of cardiovascular diseases. This is how golfers get excellent aerobic excersise, which contributes to your overall fitness. 

The repetitive swinging motions, especially during a round of 18 holes, contribute significantly to cardiovascular endurance. The heart rate elevation during swings aids in maintaining a healthy cardiovascular system.

Flexibility and Range of Motion

Golf demands a full range of motion for proficient swings. This inherent requirement promotes flexibility, preventing stiffness and enhancing joint health.

Smart golfers integrate stretching exercises into their pre-game routines. These stretches not only prepare the body for the physical demands of golf but also contribute to overall flexibility and injury prevention. 

Before starting any golf swing, practise your range of motion. Not only will this improve your accuracy at the tee, but it will warm your muscles up for a better connection. 

Strength Building

While golf may not be synonymous with lifting weights, it plays a crucial role in enhancing overall strength. The controlled exertion required for swings and carrying a bag contribute to muscle development. 

Golf uniquely targets specific muscle groups, including the core, legs, and upper body. This targeted approach contributes to a balanced and well-developed physique. 

Tiger Woods was one of the pioneers of a good golfing physique. Golfers don’t need to be muscle bound athletes but targetted training regimes will improve your swing and distance. Rory McIlroy shared his gym workout, which highlights the routine of a pro golfer.

Caloric Burn and Weight Management

The estimated calories burned during a round contribute to weight management and can be a key component of a fitness regimen. How many calories you burn for a day of golf depends on the course. If it is a hilly course you will burn more calories. On average, you should expect to burn 1,400 to 1,500 calories walking the course.

In addition to this, the combination of walking, swinging, and mental engagement in golf makes it an effective tool for weight control and management. It provides an enjoyable, sociable alternative to traditional workouts.

Sunlight Exposure and Vitamin D

Golf’s outdoor setting exposes players to natural sunlight, a crucial source of Vitamin D. Adequate Vitamin D levels are essential for bone health, immunity, and overall well-being.

The value of fresh air can’t be understated. Our golf course in Essex is a welcome relief for golfers who work all week in London. Members get copious amounts of fresh air in beautiful surroundings, perfect for overall health.

Balance and Coordination

Golf courses are rarely flat, presenting a unique challenge to balance. Negotiating uneven terrains strengthens stabilising muscles and improves overall balance. 

Precise swings demand a high level of coordination. Consistent practice hones motor skills, contributing to improved overall coordination.

Longevity and Aging Gracefully

Research suggests that regular golfing may contribute to increased longevity. The combination of physical activity, mental engagement, and social interaction aligns with principles promoting healthy aging. The study of 300,000 golfers to non-golfers suggests that golfers have an increased life expectancy of 5 years, possibly due to the fact that inactivity is deadly to older people. 

Golf is a low-impact sport, which makes it an accessible and enjoyable activity well into later years.

Mental Health Benefits

Golf’s serene landscapes and open spaces offer a therapeutic escape from daily stressors. The meditative nature of the game promotes relaxation and mental well-being.

Additionally, golf involves strategic decision-making. Avid golfers will tell you that analysing the course, planning shots, and adapting to varying conditions enhance cognitive abilities and mental acuity.

We will expand on three key areas where golfing improves mental health:

  • Socailability
  • Focus
  • Inclusivity

Each have their own reasons for improving mental well-being.

Social Interaction and Well-being

Golf isn’t just an individual pursuit; it’s a social sport that fosters connections. The camaraderie developed on the course contributes to emotional well-being. If you enjoy competition, then you can find some golfing friends to push your limits. Alternatively, if you want to enjoy relaxing rounds of golf, find people looking for a slower paced round of golf. 

Overall, the social interactions in golf communities create a sense of belonging, reducing feelings of isolation and positively impacting mental and emotional well-being.

That being said, golf is also a sport that you can enjoy on your own. If you want to get away from the stresses of everyday life, hit a few balls at the driving range. Or simply enjoy the course on your own. That is the beauty of golf.

Focus and Concentration

Golf’s mental demands extend beyond strategic thinking. The focus and concentration required for consistent performance on the course cultivate a disciplined mindset. Your golfing game will improve if you nail your technique. Understanding how your body works and focusing on hitting the ball correctly, with the perfect level of precision on power takes concentration. It will keep your mind sharp for the long term.


Unlike some sports that have age restrictions, golf is inclusive and can be enjoyed at any age. Its diverse player demographic showcases its accessibility. We have seen this recently with eight-year-old Zachary joining the Faldo Futures Tour, he started at 18 months!

Golf is a very welcoming community, anyone is welcome on the golf course. Everyone follows the same course rules and respects other players, regardless of their status in society. Recognising the importance of inclusivity, various initiatives strive to make golf accessible to individuals with diverse abilities, ensuring a welcoming community for all.

Play Golf at West Essex Golf Club

Playing golf will give you a number of health benefits, physical and mental. You can play at any age or ability and still find enjoyment. 

At West Essex Golf Club, we love it when new golf members join our golf course near London. The hustle and bustle of city life melts away when you step onto our course for a relaxing round of golf. 

Members enjoy a wide range of services, including access to our Clubhouse. If you want to get a golf membership at West Essex Golf Club then speak to our team today.