Can Golf Help You Lose Weight?

Golf is a popular sport that many people enjoy playing. But did you know that golf can also help you lose weight?

In this blog post, we will discuss the benefits of playing golf and how it can help you achieve your weight loss goals.

We will also provide tips on how to get started with golfing if you are new to the game. So, whether you are looking for a new way to get in shape or just want to learn more about golf, read on!

Can Golf help you lose weight?

Yes, golf can help you lose weight. Walking 18 holes of golf can burn a lot of calories, and it’s a great way to get your heart rate up. Additionally, golf is a great way to tone your muscles and improve your flexibility.

Walking is one of the best activities that people of all ages can do to improve cardiovascular conditioning. A 150-pound person walking at a pace of 4 miles per hour can burn up to 400 calories per hour.

Another great benefit of golf is that it can help you relieve stress. Playing golf can help you clear your mind and relax, which can aid in weight loss. When you are stressed, your body releases the hormone cortisol, which can lead to weight gain. So, by playing golf and relieving stress, you can help your body lose weight.

How much weight can you lose playing golf?

The amount of weight you can lose playing golf depends on a few factors, such as how often you play, how much you weigh, and how vigorously you play. However, if you play golf regularly and follow a healthy diet, you can expect to lose weight.

Harvard Health Publications estimates that a half hour of playing golf and carrying clubs can burn 165 calories for a 125 pound person.

Some weight losing activities on the golf course include:

Carrying golf clubs:

Golf is a great way to exercise, and toting around your clubs melts away even more calories. It’s also a great way to tone your arms and legs. When carrying golf clubs, you can potentially burn 990 calories at 125 pounds during a 18 hole round of golf.


Walking is a great way to burn calories, and it’s even better when you’re walking on a golf course. The fresh air and scenery will make it even more enjoyable.


The act of swinging a golf club is actually a pretty good workout. You’ll be using muscles in your arms, chest, and back, and you’ll get your heart rate up.


If you want to lose weight and get better at golf, then you need to practice. The more you practice, the more calories you’ll burn and the more pounds you will shed.

Driving golf cart:

If you’re going to be on the golf course for a while, then driving a golf cart is a great way to get some exercise and burn a few calories.

You’ll be using your legs to push the pedals and your arms to steer. According to, “In a three-hour time frame, you’ll expend 630 calories while using the cart for your golf game, if you weigh 125 pounds. At 155 pounds, driving the cart around while playing sheds 780 calories, and if you’re at 185 pounds, you’ll burn 930 calories”.

Can Golf Make You Fat?

You may think that you are getting enough exercise while playing golf; however, if you ride in a cart, you are eliminating the benefits of golf as exercise.

Add a hot dog, chips, soda, or a couple of beers at the turn, and you may actually be taking in more calories than you are burning. The best way to get the health benefits that playing golf can provide is to walk while you play.

Walking 18 or even 9 holes a couple of times a week can help you maintain or even lose weight, as well as boost your endurance, lower your cholesterol, and prevent heart disease.

But even if you are required to use a golf cart while you play at your course or you choose not to walk, you can still get exercise during your round by changing a few habits. Try the following calorie-burning and muscle toning tips the next time you tee it up:

Tips to help you burn more calories on the golf course and lose weight:

  • Arrive at the golf course with enough time to do a 10-minute warm-up session before you play. Stretching before you golf loosens your muscles, prepares them for what lies ahead, and can prevent injury.
  • Grab your pitching wedge, 6-iron, and driver and walk to the practice range before your round instead of hopping into the cart and riding the few hundred yards. The walk will warm up your muscles and get your heart pumping to improve endurance.
  • Sit up straight and don’t slouch while you sit in the cart. Engage your abdominal muscles, align your head and neck with your spine, and roll your shoulders back to help strengthen the muscles and protect your back. One minute of sitting with the proper posture burns two calories, while sitting with the improper posture burns only one calorie per minute, so with a little extra effort, you can strengthen your abdominal muscles, improve your posture, and burn a few extra calories while you play.
  • Stand up and be ready to hit. Don’t just sit on the cart waiting for your turn. Not only will this speed up play, but standing burns more calories than sitting. Sitting also constricts your muscles and restricts blood flow to them, so they will not respond as well when you swing. As you stand, place a club behind your shoulders to remind you to stand up straight. This is also an excellent way to stretch your back, chest, and shoulders.
  • Stretch between shots. While you are waiting for the group in front of you to clear the fairway or green, you can do simple stretching exercises to keep your swing loose and supple and increase your flexibility. Stretching also burns more calories than sitting and doing nothing. Take advantage of this down time and work on your flexibility.

How to get started with golf?

Now that you know how golf can help you lose weight, you may be wondering how to get started. If you’ve never played before, you may want to consider taking a golf lesson or two from a professional.

This will help you get started with the basics and ensure that you have the proper form for each shot. You’ll also want to make sure that you have the proper equipment.

You don’t need to buy the most expensive clubs, but you’ll want to make sure that they are the right size for you and that they are comfortable to use.

Once you have the basics down, you can start playing on a regular basis. If you don’t have time to play a full round of 18 holes, you can always start with a smaller number such as 9 holes.

You may also want to consider playing with a group of friends or family members. This can make the game more enjoyable and can also help you stay motivated to keep playing.


Being fit can reduce the risks of obesity, osteoporosis, diabetes, heart disease, high blood pressure, and stroke, but it can also help us boost our immune system to prevent illness and injury and relieve stress.

For those of us who love to play golf, being fit is crucial in performing at our best on the golf course and finding more enjoyment in the game.

Many professional golfers have been doing golf-specific training and getting phenomenal results for years, and recreational golfers are finally jumping on the bandwagon to enhance their games and longevity.

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