Categories / Outdoor & adventure
Golf (Walking)
Round of golf on foot.
How to start
Walk 9 holes with a trolley or carry a light bag, at a relaxed pace. Play a short course first.
How to progress
Play 18 holes and walk the course regularly.
What the evidence says
Evidence: limited
We found no trials of this particular activity. Walking a course is a form of walking, so our Walking category applies. The general physical activity guidance applies: the WHO recommends 150 to 300 minutes of moderate activity a week for adults.
Take care: Carrying a heavy bag can strain the back. Use a trolley, and protect your skin from the sun.
Sources
12-week starter plan
Walk the course once or twice a week.
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 4.3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use a trolley.
- Warm up your back.
- Stay hydrated.
Common mistakes
- Carrying a heavy bag.
- Skipping warm-up.
- Forgetting sun protection.
Kit and cost
Moderate to high Approximate UK prices.
- Clubs (about £100 to £400)
- Golf shoes
- Green fees (about £10 to £50)
Frequently asked questions
Is golf exercise?
Walking the course provides several kilometres of walking.
Is it good for older people?
Yes, at a gentle pace.
Should I use a buggy?
Walking gives more activity.
Good for: Heart & fitness Mood & stress Fun & social
Compare with similar options
| Golf (Walking) | Geocaching | Archery | Lawn Bowls | |
|---|---|---|---|---|
| Typical session | 240 min × 1/wk | 90 min × 1/wk | 60 min × 1/wk | 120 min × 1/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Moderate cost | Free | Moderate cost | Low cost |
| Equipment | Some equipment | Basic kit | Specialist kit | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |