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Physical benefits of playing Golf

An athletic senior golfer

An athletic senior golfer | @martinmagnemyr

The golf game is a unique blend of leisure and physical activity in the sense of sports and recreation. Golf offers a unique blend of fitness and pleasure that stretches long beyond the 18th hole. Despite its reputation for being a moderately paced activity, golf has tremendous health advantages. From cardiovascular benefits to increased strength and flexibility, this sport captivates fans of all ages. This article goes into the many ways in which golf benefits the body, not just by developing physical fitness but also by improving general well-being.

Golf helps you sleep better

a woman sleeping

A golfer’s grip | @mikhailnilov

Golf is a game of intelligence, patience, and fresh air, I bet you did not know it could also be the key to a better night’s sleep! Researchers have proven that exposure to fresh air, exercise, and body movements are the key elements to having a good night’s rest and all this you get at the course. Most individuals need around eight hours of decent sleep every night. Some individuals need somewhat more, while others require slightly less. You are probably not getting enough sleep if you consistently wake up weary and feel fatigued throughout the day.

How golf helps us sleep well:

  1. Regular exercises from golfing has been linked to improved sleep quality
  2. Exposure to natural light during the day helps regulate the body’s internal clock, promoting a more consistent sleep-wake cycle.
  3. Positive social interactions contribute to mental well-being, which is linked to better sleep.
  4. Golf can become a part of a routine, and establishing consistent daily routines is known to improve sleep hygiene.

All these will be further explained in the following sections of this article. Sleep helps us to process better and function properly as a human. Ever wonder why that quirky detail from yesterday’s conversation suddenly pops into your head while drifting off to sleep? This is not a coincidence. While you sleep, your brain goes through an amazing transformation, changing transient events into long-lasting memories. Sleep is the master archivist, methodically sifting and saving the day’s material for future retrieval. This is a very important benefit derived from playing golf.

Golfing and Sunlight Benefits

a golfer in the sunlight

A golfer in the sunlight | @pixabay

Golf gives a unique opportunity for people to immerse themselves in the warm embrace of the sun. Aside from the obvious advantages of a mild tan, exposure to natural sunshine during a game of golf has a cascade of favorable effects on both the body and mind.

Tanning in the sun | @tamillesesposito

Sunlight, the major source of vitamin D (vit. D), is needed for good well-being. As golfers go about the course, the sun’s rays stimulate the production of vitamin D in their skin. This vital vitamin, sometimes known as the “sunshine vitamin,” is critical for calcium absorption, and maintaining strong and healthy bones. As a result, the interaction of golf and sunshine provides a natural way of building your bones. Furthermore, exposure to natural light during golfing outings increases the creation of serotonin, a neurotransmitter related to mood control. The feel-good effects of serotonin lead to an increased feeling of well-being and may work as a natural antidote to stress and anxiety while cultivating mental resilience and encouraging a happy mentality.

The body’s sleeping pattern is also influenced by exposure to natural light. Golfing can help synchronize this pattern with the natural daylight cycle. Do not forget to apply sunscreen when going to the golf as too much exposure to the sun can have adverse effects.

Golfing helps improve brain health and concentration

A golfer playing in the sunny field

A golfer playing in the sunny field | @ashfordmarx

Beyond its reputation as a leisure game, golf is a complete mental workout, stimulating the neural pathways associated with strategic thinking, spatial awareness, and concentration. Each swing on the golf course is a calculated endeavor, demanding meticulous planning, awareness, and precise execution. The mental engagement required for successful gameplay acts as a dynamic exercise for the brain, fostering the development of strategic thinking, problem-solving skills, and refined decision-making abilities.

On the golfcourse, cognition takes center stage as golfers traverse the uneven terrain, judge distances, and tactically plan each shot. This brain network is in charge of awareness and visual-spatial processing, which contributes to improved cognitive abilities. Furthermore, the thoughtful and concentrated quality of golf helps the growth of mindfulness. Golfers adopt a state of heightened focus to achieve a flawless swing, immersing themselves in the present moment. This focused attention works as a mental refresh.

Golf’s social aspect also adds greatly to cognitive well-being. Conversations, exchanging experiences, and negotiating the complexity of the game with other golfers all help to build social cognitive abilities. Golf-course camaraderie provides a critical platform for social interaction, favorably promoting mental resilience and emotional well-being.

Maintaining a healthy weight with golf

A golfer walking on the field | @mikhailnilov

The inherent nature of golf as a low-impact aerobic exercise establishes a foundational link with weight management. A standard 18-hole round involves an average of 5 to 7 kilometers of walking, depending on the course layout. The act of walking not only burns calories but also engages major muscle groups, contributing to improved cardiovascular health. This aerobic exercise becomes a subtle yet consistent means of caloric expenditure, creating a favorable environment for weight maintenance.


Consider the scenario of a golfer who chooses to carry their clubs rather than utilizing a golf cart. The act of carrying a golf bag over the course of 18 holes not only adds resistance to the walking workout but also intensifies the engagement of core and upper body muscles. This additional effort translates into increased energy expenditure, aiding in the creation of a caloric deficit—an essential component of weight loss and maintenance.

The strategic design of golf courses further amplifies the weight management benefits of the sport. Many courses incorporate elevation changes, undulating terrains, and varied landscapes, creating a dynamic walking experience that challenges the body. Walking uphill, for instance, engages different muscle groups and elevates the intensity of the exercise, contributing to enhanced calorie burn and overall fitness.

Golf’s impact on weight management goes beyond the physical exertion involved in the game. The mental engagement required for strategic planning, focus, and decision-making on the course can indirectly influence dietary choices. A golfer invested in their overall well-being is more likely to make mindful decisions about nutrition, aligning their dietary choices with their commitment to health and weight management.


Golf is a unique activity that promotes longevity and vitality through cardiovascular exercise, strength training, and mental engagement. The rhythmic swing stimulates circulation and heart health, while the deliberate walking between holes provides low-impact aerobic exercise. The golf swing engages various muscle groups, fostering strength, flexibility, and balance. It also mitigates injury risk and improves daily functionality. Golf is a conduit for physical rejuvenation, encouraging an active and healthy lifestyle.

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