Is Hitting Golf Balls Good Exercise? Burn The Calories!

When we think about exercising, one picture that comes to our mind is sweating and running for a few miles. But is that the actual and ubiquitous form of exercise? Of course not! If you don’t already know, golfing is considered to be a good exercise too.

So, is hitting golf balls good exercise? Yes, it is. Although it might not engage all your muscles except the ones that are used, it is still a good form of light exercise.

Hitting golf balls is seen as a great form of activity, especially for pregnant women. Besides, other golf actions require total body involvement, so to say, it is a whole-body workout.  This can help you maintain your diet and weight. But how so? Let’s figure it all out!

Is Hitting Golf Balls Good Exercise?

Is Hitting Golf Balls Good Exercise

Hitting golf balls certainly is a good exercise. Physical activity is anything that moves your body and burns calories, so hitting golf balls definitely falls under the category.

It is an investment in one’s health and pleasure that pays off in the long run, even though it can be a drag at times. Here are some reasons why it is a good exercise:

Building Muscle

Hitting golf balls is great for your heart and lungs, but it also gives you a chance to work on your strength, particularly when you smash balls at the driving range. Strength training and muscular tone are both improved with each swing because the core, back, arms, and shoulders are all actively involved.

Golf is a great way to strengthen your muscles, which in turn makes you more physically capable and less vulnerable to injuries. It also helps in your bone density, balance, mobility, coordination, and prevention of such problems.

Cardiovascular Exercise

Getting around the course and making all those swings is a great way to work your heart and lungs. Cardiovascular health and general fitness are both enhanced by walking the course and hitting the balls. Thus, it raises heart rate and increases blood circulation.

The cardiovascular system and respiratory system are both improved with regular exercise because of the constant stimulation they receive. 

Coordination And Stability

Due to the controlled and precise nature of the hits, golfers must maintain excellent balance and coordination. Legs, arms, and core muscles are all worked out with each swing, which helps with stability and strength.

Cognitive Enhancement

Hitting golf balls is a great activity for the body and the mind since it challenges players to think strategically, concentrate intently, and solve problems. Brain activity and cognitive abilities are maintained by shot analysis, technique adjustments, and decision-making.

What Health Benefits Does Golf Have?

Hitting golf balls or golf overall can improve your cardiovascular endurance, balance, stability, and overall health conditions. You can also manage your weight and diet through it. Here are some health benefits of hitting the golf balls!

  • Cardiovascular Endurance

Playing golf, with its combination of walking the course and swinging the clubs, can greatly improve cardiovascular endurance. Golf is great for your heart since it increases your heart rate and blood circulation with every swing.

Walking a normal course, which is four miles or more, is like moderate-intensity aerobics for your cardiovascular system. Carrying your golf bag further increases the resistance you’re already facing, which puts extra strain on your heart and lungs.

  • Loose Belly Fat

Playing golf regularly can help you lose belly fat by strengthening your core muscles while you swing the club. The core muscles-abdominals, obliques, and lower back-are toned and strengthened by the rotating movement of swinging.

  • Tones And Builds Muscles

Playing golf helps tone and build muscle by using a wide range of muscles, especially in the lower and upper body.

By using the glutes, hamstrings, and quadriceps while walking the course, you may improve the power, stability, and strength of your lower body.

At the same time, you’ll build strength and definition in your upper body while you swing by using your back, shoulders, and arms. Playing golf regularly helps people get a well-rounded physique by increasing strength, bulking up, and boosting their performance both on and off the course.

  • Increased Physical Activity

Golf helps to increase your daily physical activity. When you walk 18 rounds of golf, you’ll have increased your level of physical activity to the equivalent of four miles or more, or 8,000 to 12,000 steps.

Walking rather than riding a golf cart is a great way to get more exercise and boost one’s step count every day. 

  • Muscle Gain

Playing golf is a great way to tone your entire body, but especially your legs and arms. Stimulating the quadriceps, hamstrings, and glutes with each stride helps the course run more smoothly.

Going uphill also uses these muscles more, which makes your legs stronger, more stable, and more powerful in the long run. Additionally, the back, shoulders, and arms get a workout with every golf swing due to the swinging motion. 

Tips To Make Hitting At The Range More Of An Exercise

You can get the most out of your hitting if you follow some tips. Here are some ways you can gain that:

  • Stretching Before And After Your Range Session

Prioritizing stretching before and after your range session is essential for injury prevention and optimal performance. You need a proper warm-up routine.

Warm up the muscles involved in the golf swing, such as the shoulders, arms, lower back, hamstrings, buttocks, and hips. Thus, it helps improve flexibility and range of motion.

This can enhance the efficiency and effectiveness of your swing while reducing the risk of strains or injuries. Including stretches before hitting balls can help prepare the muscles for the active movements involved in golf, while static stretching afterward helps promote muscle relaxation and flexibility.

  • Core And Stability Training

To get the most out of your golf swings, you need to work on your core. Perform stability exercises during breaks or at the end of your range session. Planks, Russian twists, and stability ball exercises are great ways to strengthen your core, obliques, and lower back.

You can hit the ball more consistently and efficiently with a strong core because it increases your balance, stability, and power transfer while you swing.

  • Working Your Abdominals At The End Of Your Practice Session

While the driving range primarily focuses on improving swing mechanics, incorporating abdominal exercises at the end of your session adds an extra dimension to your workout.

Strengthening the core muscles through exercises like crunches and leg lifts can help you. These not only enhance stability and power in the golf swing but also reduce the risk of lower back strains.

By dedicating time to abdominal exercises after hitting balls, you can target specific muscle groups that are crucial for generating power and maintaining proper posture throughout the swing. This will improve your golf performance and promote overall fitness.

Frequently Asked Questions (FAQs)

How many calories do you burn hitting golf balls?

A hundred solid strokes on the golf course can burn from 210 to 350 calories. One interesting thing about golf is that even a beginner may burn more calories with each stroke.

How many golf balls should I hit a day to improve?

Shoot for fifty balls every practice session, ten for chipping while ten for short game, and thirty for honing individual abilities.

Can golf make you lose weight?

Burning about 200 calories per hour is the average for golf, which includes driving range balls. If you hit 100 balls in an hour, that works out to about 2 calories every swing. So, yes, golf can effectively make you lose weight.

How many calories does 2 hours of golf burn?

Depending on variables such as weight, bag weight, and course terrain, a regular 9-hole round of golf can burn 600-1500 calories in 2 to 2.5 hours.


So, now that you know is hitting golf balls good exercise or not, you can take part in the activity in a better way. Regular golfing can involve your body muscles in a way that you will keep fit.

Also, as it helps in your cardiovascular endurance, it is a good form of exercise that anyone can take.