A driving range session can provide physical activity and exercise benefits similar to other more traditional forms of exercise and sport. While hitting balls at a driving range may not seem as intense as a workout at the gym, research shows it can elevate your heart rate, burn calories, improve flexibility and engage various muscle groups. Understanding the potential health benefits of driving range sessions can help you incorporate this activity into a balanced exercise routine.
Quick Answers
Does swinging a golf club provide physical activity?
Yes, swinging a golf club repeatedly at a driving range provides moderate physical activity that elevates heart rate and burns calories. The rotational movement engages core muscles, and the swinging motion uses shoulders, arms and back muscles.
How many calories can you burn hitting golf balls?
Hitting 100 golf balls at a driving range burns around 200-300 calories for a 150-pound person. The exact amount depends on factors like age, weight, intensity and rest intervals. More balls and less rest time will burn more calories.
What muscles does golf work out?
Golf works out multiple muscle groups including shoulders, core, back, legs and arm muscles. The rotational swing heavily engages the obliques, shoulders and back. The golf grip uses forearm muscles, and the lower body stabilizes the motion.
Is golf good cardio exercise?
Hitting golf balls for 30 minutes or more provides moderately intense aerobic activity that can improve cardiovascular health. Golf is considered equivalent to brisk walking in terms of heart rate elevation. The stop-and-go nature provides intervals of elevated exertion.
How many times a week should you go to the driving range?
Going to the driving range 2-3 times per week allows you to improve your golf skills and receive cardiovascular and strength benefits. Mixing range sessions with other workouts provides exercise variety and rest days for muscle recovery.
Calories Burned at the Driving Range
One of the most common questions about spending time at the driving range is whether it actually provides meaningful physical activity and calorie expenditure. Many recreational golfers head to the range to practice their swing, work on technique or simply hit balls to relax, without considering the potential workout benefits. But repeatedly swinging a golf club and walking from shot to shot does burn a notable amount of calories, depending on the duration and intensity of the range session.
According to estimates from Harvard Medical School, a 155-pound person will burn around 260 calories by hitting 100 golf balls at the driving range. This is equivalent to other 30-minute recreational activities like throwing a football, social dancing or bicycling at a casual pace. For a 185-pound person, hitting 100 balls burns approximately 300 calories.
These driving range estimates are based on moderate effort exertion while actively swinging and do not account for additional calories burned walking between shots and to/from the range station. The pace of activity also impacts calorie expenditure. Spending 30 minutes at the range hitting 50 balls with longer rest intervals will burn fewer calories than hitting 100+ balls with little rest time in between. But even at a moderate pace with some breaks, driving range sessions can burn 200+ calories for most golfers.
For perspective, here are some estimates for calories burned in 30 minutes of golf swinging and walking at the range based on weight:
| Weight | Calories Burned (30 minutes) |
|---|---|
| 120 lbs | 174 calories |
| 150 lbs | 216 calories |
| 175 lbs | 252 calories |
| 200 lbs | 288 calories |
These driving range calorie estimates demonstrate that regularly hitting balls at the range can contribute to increased calorie expenditure and help recreational golfers stay active. Burning 200+ calories in a half hour range session is comparable to other exercise like biking, swimming laps or taking an aerobics class. While the calorie burn may not be as high as more intense workouts like boot camp intervals or running, it is a meaningful amount that can supplement weight management and fitness goals over time.
Muscle Groups Worked
In addition to elevating heart rate and burning calories, swinging a golf club repeatedly at the range provides strength and resistance training benefits. The golf swing engages muscles throughout the body, from the legs and core to the arms, shoulders and back. Hitting balls at the range builds muscle endurance and can improve golf mechanics and consistency through repetition and practice.
Here are some of the major muscle groups activated while swinging a golf club:
Core – The rotational nature of the golf swing heavily uses the abdominal obliques as well as other core muscles including the lower back, glutes and hip flexors. Winding against resistance and swinging dynamically challenges core stability and strength.
Shoulders – The shoulders rotate dramatically during the backswing and downswing. The deltoids, rotator cuff muscles and upper back are dynamically engaged to produce powerful but controlled rotation.
Back – Lower and mid back muscles like the lats aid shoulder turn and rotation while also providing stability. The back helps transfer force from the ground up through the swing.
Legs and Glutes – While the legs are more static than the upper body, the quadriceps, hamstrings and glutes contract to stabilize the motion and provide ground force. The glutes also aid in trunk rotation.
Arms and Forearms – Gripping the club tightly activates forearm muscles while the biceps aid the swinging motion. Triceps are worked controlling the downswing. Wrist flexors also stabilize the club.
Though the legs are relatively stationary during the swing, the act of walking from shot to shot at the range provides light lower body activity to supplement the muscle activation from swinging. The constant movement between shots adds up over the course of a range session, providing cardiovascular benefits as well.
The combination of upper, lower and core muscle engagement makes hitting balls at the driving range a productive strength workout. Golfers can target different muscle groups by using various clubs from drivers to wedges. The variety works muscles through different ranges of motion. Spending 30-60 minutes a few times per week at the range can build noticeable endurance and stability.
Range of Motion and Flexibility Benefits
In addition to muscle endurance, regularly swinging a golf club can improve range of motion and flexibility. Golf requires a wide arc of rotational shoulder turn, along withtrunk flexion and hip rotation. Moving joints through these large motions against resistance gently improves mobility.
The backswing and follow through activate shoulder and thoracic spine flexibility. Rotating the upper body against the resistance of the swing lengthens muscles of the back, chest and shoulders. Finishing in a fully turned position with balance challenges your end-of-range rotational capacity.
Hip and spinal mobility are also improved through the coil and uncoiling sequence of the golf swing. The hips rotate away from the target on the backswing, increasing hip turn range of motion. Spinal twisting capacity is enhanced as well through the counter rotational motion.
Swinging the club repeatedly at the driving range encourages a fuller range of rotational motion while warmed up and loose. Yoga-like stretching between shots can also safely improve range of motion for golf. Driving range sessions complement flexibility training and can lead to functional mobility gains over time.
The variety of golf swings required by different clubs also puts your joints through diverse motions. Hitting wedges encourages more wrist flexion and elbow bend throughout the swing. Lower lofted woods limit wrist action for sweeping arc motions. This combination enhances mobility through complementary ranges of movement.
A joint-friendly activity, hitting golf balls avoids the high-impact nature of running or other ballistic movements. The forces generated are dispersed throughout the body. Muscles absorb force as they contract to rotate and control the motion. Driving range sessions are unlikely to build mass quickly, but can improve balance, fluidity and fine-tune motor control.
Cardiovascular Benefits
Hitting golf balls for an extended time period can provide cardiovascular benefits by elevating heart rate. While the exertion may not seem strenuous, studies show golf can reach over 70% of maximum heartrate, especially while walking courses. The average heart rate during golf is around 100-110 bpm, considered moderate intensity exercise.
Driving range sessions typically involve less walking than playing full rounds of golf. But repeatedly swinging generates bursts of heart-pumping exertion. Each swing requires short, intense effort, followed by lighter activity like selecting a new club or retrieving balls. This stop-and-go nature simulates interval training, where periods of high-intensity are followed by rest.
Studies show playing nine holes of golf burns around 500 calories for men and 400 calories for women. At the driving range, you can hit multiple buckets of balls in the time it takes to play nine holes on a course. Taking fewer breaks between swings can sustain an elevated heart rate similar to brisk walking or cycling.
Over time, these cumulative fitness benefits contribute to improved cardiovascular fitness and endurance. Mayo Clinic experts consider golf a healthy activity that can lower risk of heart disease when played regularly as part of an active lifestyle. Driving range sessions lasting 30 minutes or more at a moderate pace provide meaningful aerobic activity for recreational golfers.
Balance and Coordination
The rotational nature of the golf swing activates subtle mechanisms of balance and motor control. Winding against resistance on the backswing triggers core and leg engagement to maintain equilibrium. The untwisting motion to striking the ball also challenges balance as your center of gravity shifts.
Performing these coordinated movements repeatedly when hitting range balls promotes proprioception, posture and stabilization. Strengthening the muscles and motor patterns that detect position and maintain balance can improve functioning for sports, fitness and everyday activities.
The mental focus and rhythm required to make consistent, controlled swings also indirectly improves cognitive coordination. Precision striking a moving object develops fine motor skills, timing and visual processing. Your hand-eye coordination subtly refines, with feedback on success with each ball struck. Driving range sessions can supplement balance and swing control.
Recommendations for Fitness Benefits
While hitting balls at the range does provide measurable activity benefits, purposefully structuring sessions will likely maximize workout results. Here are some recommendations for getting the most out of your time spent practicing golf.
– Hit at least 100 balls – Hitting around 100 balls within 30 minutes provides enough swing repetitions, exertion and calorie burn to qualify as meaningful exercise. Shoot for at least 100 balls during range sessions.
– Take fewer breaks – Limit pauses between shots to keep your heart rate elevated and maximize calorie expenditure. Take only brief breaks every 25 balls or so to maximize effort.
– Use variable clubs – Mix up clubs from wedges to woods to work different swing planes and muscle groups. This engages your body in diverse ways.
– Walk during session – Taking steps between shots and to collect balls burns extra calories to supplement swinging exertion. Walking provides light lower body exercise.
– Stay adequately hydrated – The combination of exertion and potential heat requires proper hydration. Drink water before, during and after driving range sessions.
– Increase sessions per week – Aim for 2-3 driving range sessions per week for fitness benefits. Allow rest days in between for muscle recovery.
– Pair with other exercise – Combine range sessions with cardio, weightlifting and flexibility training for comprehensive fitness. Golf complements other sports.
The right volume and intensity allows driving range practice to count toward your recommended 150 minutes of moderate exercise per week as advised by health organizations. But any amount of activity ultimately contributes to better health and fitness.
Conclusion
While driving range sessions may seem like purely recreational golf practice, the combination of physical exertion provides meaningful fitness benefits. The cumulative calorie burn, muscle activation, mobility enhancement, cardiovascular training effect and coordination development can supplement an active lifestyle. With proper effort and routine practice, you can get a workout while sharpening your golf skills at the same time at the driving range.