Categories / Outdoor & adventure
Disc Golf
Golf-style game with flying discs.
How to start
Find a local course, buy a few discs and walk the course throwing at baskets. It is like golf with frisbees.
How to progress
Play more often and try harder courses.
What the evidence says
Evidence: limited
We found no trials of this particular activity. It involves walking and throwing. The general physical activity guidance applies: the WHO recommends 150 to 300 minutes of moderate activity a week for adults.
Take care: Warm up shoulders and back. Throw with controlled effort.
Sources
12-week starter plan
A weekly round.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Start with a putter disc.
- Warm up shoulders.
- Walk briskly.
Common mistakes
- Throwing hard too soon.
- Skipping warm-up.
- Carrying too many discs.
Kit and cost
Low Approximate UK prices.
- A starter disc set (about £15 to £30)
- Walking shoes
- Courses are often free
Frequently asked questions
Do I need to be athletic?
No.
Where can I play?
Many parks have free courses.
Is it exercise?
It is mostly walking.
Good for: Fun & social Heart & fitness
Compare with similar options
| Disc Golf | Orienteering | Horse Riding | Golf (Walking) | |
|---|---|---|---|---|
| Typical session | 90 min × 1/wk | 90 min × 1/wk | 60 min × 1/wk | 240 min × 1/wk |
| Effort | ●●○○○ | ●●●○○ | ●●○○○ | ●○○○○ |
| Cost | Free | Low cost | High cost | Moderate cost |
| Equipment | Basic kit | Basic kit | Specialist kit | Some equipment |
| Impact | Low impact | Medium impact | Low impact | Low impact |
| Fitness needed | Any level | Some fitness | Any level | Any level |
| Evidence | limited | limited | limited | limited |