Golf is more than just hitting balls on the course. It is a holistic sport that requires both skill and physical fitness. Although golf may seem like a leisurely pastime to many, where you walk around the course and hit the ball from time to time, in reality it requires body control, strength and flexibility. This makes maintaining and developing physical fitness an essential part of the lives of people who play golf. This is also visible at the professional level, where competition is increasing and courses are getting longer - you simply can't make it to the top if you are not physically fit.
Why is physical fitness important in golf?
Golf requires body control, balance and mobility. Good physical fitness helps players perform better during their rounds, reduces the risk of injury and helps maintain concentration towards the end of the round, when fatigue can start to affect performance. In addition, good physical fitness allows for longer and more accurate shots, which can improve a player's score and experience of the game.
The best exercises for golf fitness
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Body control and balance: Exercises that improve body control and balance are especially beneficial for golfers. These include single-leg squats, standing on the ball, and balance board exercises.
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Strength training: Strength training can improve your hitting power and endurance. Focus especially on the muscles in your core, back and legs, which are important when making golf shots. For example, use dumbbells, a barbell or your own body weight in your training. The longest possible range of motion also supports good mobility.
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Mobility exercises: Flexibility is key in golf, as it helps a player achieve optimal stance and trajectory. Regularly engage in mobility exercises, such as stretching and yoga, which keep joints mobile and muscles supple.
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Aerobic fitness: Good aerobic fitness helps a player to last through a round and maintain focus. Walking, running, cycling or swimming are good ways to improve aerobic fitness.
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Golf-specific drills: There are also many drills designed to improve specific golf shots and movements, such as hitting drills on the range, putting drills on the practice green, and playing on a simulator.
How many calories does golf burn?
Golf is generally a relatively low-intensity sport, but its exact calorie burn depends on many factors, including the player's weight, intensity, and playing time.
An average adult weighing around 70 kilos is estimated to burn around 240–290 calories per hour while playing golf. This estimate can vary depending on whether you use a golf cart or walk the entire round. When walking, you can easily accumulate 10,000 steps or more during a round. From a health and well-being perspective, it is always recommended to choose walking over driving - at least in Finland, all courses can be played on foot. When playing abroad, you will encounter more courses with, for example, such long transitions that it is recommended to play the course by car. You can also get more of a challenge by carrying a bag instead of pushing a cart. If you can stand the places, it is definitely worth trying!
While golf may not be a very intense sport in terms of burning calories, it can still provide health and fitness benefits, such as improved endurance and concentration, as well as increased social interaction.
Summary
Golf is a sport that requires both skill and physical fitness. Physical fitness is a big part of golf, and regular practice helps players achieve their best possible performance on the course. By developing body control, strength, mobility and aerobic fitness, players can improve their hitting efficiency, reduce the risk of injury and enjoy golf even more, as sometimes even 5-hour or more rounds of golf simply don't feel right. So, next time you hit the course, keep in mind that all the other activities and exercise will also make your golf experience better.
