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Can Golf Help you Lose Weight?

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can golf help you lose weight?
can golf help you lose weight?
Published: 7 March 2024
Written By Munawar Sultan

Reviewed by Saba khan

Facts checked by Zafar Mehmood

You don’t have to stick to the same old routine if you want to lose weight. While playing Golf, many golfers have this question: “Can Golf help you lose weight?” 

Golf is often thought of as a recreational sport, but surprisingly, it has the potential to help shape you into a healthier version of yourself. There’s more to Golf than the manicured greens. There’s a world where every shot, every shot, and every shot-making decision comes together to create a fitness paradise. 

Digging a little deeper, Golf is more than just a game. It’s a connection between your mind and your body. With every swing, you’re hitting the ball into the hole and hitting the ball into your weight loss goal. According to, Golf is a great way to challenge your mind and have fun while having a good walk in the park. It’s a great activity for people of all skill levels and ages. You can play golf by yourself or with a group of friends. It can be a recreational activity or a competitive sport.

When you’re trying to get that elusive par, the course turns into your calorie-burning playground. From the rolling hills to the tricky greens, Golf becomes your ally in your battle for a healthier life. Let’s dig a little deeper into the fascinating world of Golf and see how this seemingly mundane pastime could be the life-changing catalyst your fitness routine needs. So, can Golf help you lose weight? Let’s jump into this exploration to find out.

Physical Benefits of Golf for Weight Loss: 

The benefits of Golf for weight loss are many and varied. Cardiovascular, muscle building and calorie burning are all part of a complete fitness plan, which makes Golf surprisingly effective for those looking to lose weight.

Cardiovascular Exercise: 

Walking the Course

One of Golf’s most popular forms of exercise is walking on the course. With a golf course that covers several miles in a round of 18, walking provides a good cardiovascular workout. It’s a low-impact workout that’s gentle on your joints while raising your heart rate, which promotes cardiovascular health. 

Elevated Heart Rate 

Walking, especially on hills, and the occasional bursts of energy needed to swing the club increase heart rate. Sustained heart rate increases throughout a round, burning calories and improving overall cardiovascular health.

Muscle Engagement: 

Swinging the Golf Club 

The golf swing is a series of repetitive motions involving various muscles. The core muscles, the arms, the shoulders, and the legs are all involved in the swing. As time passes, these repetitive movements help tone the muscles and build strength and endurance.

Stability and Balance 

The stability and balance of your swing also engage your core muscles. This part of Golf is especially important for people who want to strengthen their core muscles, which are important for overall stability and posture.

Caloric Expenditure: 

Extended duration of play 

Golf is a long game. It usually takes several hours to complete a round, especially if it’s an 18-hole tournament. The length of the game, combined with all the physical activity involved, means you’ll burn a lot of calories. The energy you expend during a round adds up to a calorie deficit, and that’s where weight loss comes into play.

Variability in Terrain 

Playing on a golf course with varying slopes and uneven surfaces challenges your body. This variability tests different muscle groups and adds to your overall calorie burn.

Mental Benefits of Golf for Weight Loss: 

Can golf help you lose weight?
Can golf help you lose weight? 3

Golf has many mental benefits that can help you lose weight. The mental benefits of Golf go beyond the physical benefits of the game. Here are some mental benefits of Golf to help you lose weight:

Mindfulness and Stress Reduction 

Golf is a game that demands a high level of focus and concentration, especially when it comes to the mechanics of each shot. The mental engagement of Golf encourages mindfulness, which in turn distracts from stress and creates a calming effect. Stress reduction can help reduce emotional eating, one of the biggest weight loss achievements.

Goal Setting and Achievement 

Golf is all about goals. Whether getting a certain score, mastering a difficult hole, or improving your overall game, setting and achieving goals within the context of Golf creates a sense of achievement. This positive reinforcement builds motivation and discipline, key components of a successful weight loss program.

Enhanced Cognitive Function 

The strategic nature of Golf, such as choosing the right club, reading the terrain, and responding to changing conditions, enhances cognitive function. Regularly engaging in mentally demanding activities improves brain health and may influence lifestyle choices, including diet.

Mind-Body Connection 

Mind-body coordination is an important part of Golf, especially when hitting the ball in the right place and time. Improving your mind-body coordination will improve your golf game and help you become more aware of your body. This awareness can also be applied to other aspects of your health, such as mindful eating and healthy lifestyle choices.

Tips to Maximize Weight Loss While Playing Golf: 

Can golf help you lose weight?
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The best way to lose weight while playing Golf is through a balanced lifestyle that includes physical activity, diet, and meditation. Here are a few tips to get the most out of your golfing experience for weight loss:

Walk the Course 

Choose walking instead of riding a golf cart. Walking the course adds to your daily steps and helps you burn more calories, helping you lose weight. It’s a low-impact cardio workout that’s not only effective but fun.

Choose a Challenging Course 

Choose a course with different terrain, hills, and slopes. Tackling different terrain takes more energy and uses more muscle groups, so it’s a more intense workout.

Stay active during the wait time. 

While at it, don’t just sit back and wait for the next shot. Take a few practice swings, add a few stretches, or do bodyweight exercises such as squatting or lunging. These little things add up over time and increase calorie expenditure.

Carry your bags or use a pull cart. 

Carrying a golf bag or pulling a pull cart adds a physical element to your game. Not only does this add weight to your swing, but it also improves upper body and core strength.

Integrate strength training 

Bring in some resistance bands or light weights and do strength training exercises while taking a break. Simple movements like a bicep curl, shoulder press, or lateral raise can be done without much equipment, increasing muscle activation and burning calories.

Stay Hydrated 

Drinking water is important for your overall health and can help you lose weight. Keep a bottle of water nearby and drink it throughout your round. Drinking water helps energize your body and prevents you from overindulging during or after the match.

Choose Healthy Snacks 

Healthy snacks like fruits, nuts, and granola bars can help regulate your energy levels. Refrain from being tempted by unhealthy options from the course’s snack bar. Healthy food choices help you manage your weight better.

Mindful eating on the course

Mindful eating is all about paying attention to when you’re hungry and when you’re full. When you’re hungry, take breaks. When you’re full, enjoy every bite. Mindful eating also means avoiding junk food and portion control. 

Final Thoughts 

To sum up, the answer to the question “Can golf help you lose weight?” is “yes.” Golf is more than just a leisure sport. It’s a dynamic activity that combines physical activity with mental engagement and social interaction. The cardiovascular benefits of walking the course, muscle engagement in every swing, and overall caloric expenditure all create a win-win situation.

Mindfulness, goal setting, and socializing on the course are all mental components of Golf that play an important role in weight loss. Golf’s ability to reduce stress and instill a positive attitude adds a dimension not often seen in traditional exercise programs.

When you play Golf, it’s more than just a fun pastime. It’s a lifestyle change that goes far beyond the greens. The lush greens of the golf course aren’t just a backdrop to your game; they’re the canvas on which you’ll embark on a journey of physical fitness, mental health, and sustainable weight loss.

When you think of Golf as a wellness tool, you’ll think of it as a multi-faceted wellness tool. And that’s a great way to examine the relationship between recreation and health. Swing, walk, and put your way to a healthier, more active lifestyle. Let’s play Golf and start your journey to weight loss.

You may also like, Is Golf Hard to learn? and Is Golf a Target Game?

Frequently Asked Questions 

Is Golf Good For Your Belly?

Regular Golf over 20 weeks resulted in weight loss of 1.4kg, waist measurement loss of 2.2cm, waist-to-hip ratio loss of 1.3%, and decreased abdominal skin fold thickness by 2.2cm compared to a control group.

What Are The Health Benefits of Golf?

Golf is a great form of exercise for the heart. Walking 18 holes 3 to 5 times a week provides optimal endurance for the heart. Pulling or carrying your clubs around the course burns more calories per round and provides even more health benefits.

Is Golf Good For Your Mental Health?

The mental health benefits of Golf will keep you playing… Like other types of exercise, Golf has many mental health benefits. One of these is that Golf can help reduce anxiety and depression. Moving your body on the golf course can help support this, but another reason is that you are outside, which has been shown to improve your mood.

Muhammad Zafar