Golf is a popular sport played by over 60 million people worldwide. Many golfers claim that golf is an excellent form of exercise and helps burn a significant number of calories. But does golf really help you lose weight and get fit? Let’s take a closer look at the facts.
How Many Calories Does Golf Burn?
The number of calories burned playing golf depends on several factors:
- Your weight – Heavier people burn more calories than lighter people
- Intensity – Walking quickly versus taking your time
- Terrain – Hilly courses burn more calories than flat courses
- Distance walked – 18 holes can be 4-6 miles
- Carrying clubs – Carrying your bag burns more calories than using a cart
On average, a person weighing 150 lbs burns around 300 calories per hour of golf by walking and carrying clubs. At 200 lbs, you can burn about 372 calories per hour. Heavy golfers can burn 500+ calories per hour on hilly courses.
For an 18-hole round of golf lasting 4 hours, a 150 lb person would burn around 1,200 calories. This exercise is equivalent to running 6 miles or spending over 2 hours in the gym.
Calorie Burn by Activity
| Activity | Calories Burned Per Hour |
|---|---|
| Walking, carrying clubs | 300 |
| Walking, pushing cart | 240 |
| Riding in golf cart | 120 |
As shown, riding in a cart instead of walking significantly reduces the calories burned during golf.
Benefits of Golf for Weight Loss
Here are some of the benefits of golf for losing weight and getting exercise:
- Walking 18 holes burns substantial calories – As a high mileage walking sport, golf ranks among the top calorie burning activities.
- Golf incorporates nature – Being outside in fresh air makes exercise more enjoyable.
- Low injury risk – The slow pace and low impact make golf safer than running.
- Provides mental reprieve – Golf distracts from daily stresses.
- Year-round activity – Golf can be played in any season, providing consistency.
Additionally, the social nature, mental stimulation, and flexibility of golf makes it easy to fit into your weekly routine. Golf supports weight loss alongside a healthy diet.
Maximizing Fat Burn
To get the most out of golf for calorie expenditure, consider these tips:
- Walk instead of using a cart
- Carry your bag for the whole round
- Pick hilly courses when possible
- Play briskly rather than waiting on each shot
- Take less rest between holes
- Play an extra 9 holes whenever possible
- Don’t overindulge at the clubhouse afterwards
Avoiding excessive post-golf eating and drinking is key. The calories burned playing 18 holes can easily be replaced with high-calorie beverages or meals.
Is Golf Enough Exercise?
For many golfers trying to lose weight, a weekly round or two of golf is not enough exercise. While golf does provide excellent activity, most weight loss experts recommend:
- 150+ minutes of moderate exercise per week
- 20-60 minutes of daily activity
Playing only 9-18 holes of golf one day a week does not meet general exercise guidelines. However, golf combined with other physical activity like jogging, swimming, or strength training can help you meet weekly goals.
Recommended Golf and Exercise Schedule
| Day | Golf | Other Exercise |
|---|---|---|
| Monday | 45 min brisk walk | |
| Tuesday | 60 min gym – strength | |
| Wednesday | 18 holes | |
| Thursday | 30 min jog | |
| Friday | 45 min bike ride | |
| Saturday | 18 holes | |
| Sunday | Rest day |
Mixing golf, cardio, and strength training throughout the week keeps your routine varied while meeting exercise needs.
Best Golf Exercises
Certain exercises complement golf by working the swing muscles. Add these golf-specific exercises into your routine 2-3 times per week:
Core Exercises
- Planks – Hold for 30-60 seconds x 3-5 sets
- Russian twists – 10-15 reps x 3 sets
- Reverse crunches – 10-15 reps x 3 sets
Leg and Glute Exercises
- Squats – 15-20 reps x 3 sets
- Lunges – 10-15 reps x 3 sets per leg
- Glute bridges – 15-20 reps x 3 sets
Shoulder Exercises
- Shoulder press – 10-12 reps x 3 sets
- Upright rows – 10-12 reps x 3 sets
- Lateral raises – 12-15 reps x 3 sets
Focusing on core strength, leg power, and shoulder flexibility prepares your body for an effective golf swing. Yoga is also fantastic for balance, posture, and mobility.
Nutrition for Golfers
Proper nutrition provides energy for hours on the course and aids post-golf recovery. Here are some golf nutrition tips:
- Eat a mix of carbs, protein, and fat
- Snack on bananas, nuts, and granola bars
- Drink electrolyte beverages like sports drinks
- Eat light meals before golfing
- Avoid excessive alcohol
- Increase protein intake for muscle recovery
Carb loading in the 24 hours before golf boosts energy stores in your muscles. Hydrating well and fueling during the round maintains energy.
Pre-Round Meal Ideas
- Oatmeal and scrambled eggs
- Greek yogurt parfait with granola and fruit
- Turkey sandwich with veggies
- Quinoa salad with avocado
- Smoothie with protein powder
On-Course Snacks
- PB&J sandwiches
- Trail mix
- Beef jerky
- Fresh fruit like bananas and oranges
- Nutrition bars
- Dried fruit and nuts
Refueling with a carb and protein-rich meal within 30 minutes of finishing golf promotes muscle repair.
The Verdict: Golf for Weight Loss
Here is a summary of key points:
- 18 holes of golf burns around 1,200 calories from walking
- Golf combined with other exercise can meet weekly goals
- Carrying clubs and walking quickly boosts calorie burn
- Proper nutrition and hydration enhances performance
- Core, leg, and shoulder exercises improve golf fitness
While golf alone won’t make you fit, integrating it into a healthy lifestyle can absolutely help you lose weight and burn calories. The key is maximizing activity on the course while pairing golf with other calorie burning workouts.
Conclusion
Golf offers an enjoyable activity that also provides exercise. The combination of mental relaxation and moderate activity make it a sustainable component of a weight loss routine. While golf alone likely won’t lead to big weight reductions, complementing a few weekly rounds with strength training, cardio, proper nutrition, and healthy habits can help you get fit. So next time someone claims golf isn’t a real workout, remember that carrying clubs for 18 holes burns a substantial number of calories!
