For many, golf is more than just a sport; it’s a way of life. Whether you’re a weekend warrior, a club champion or simply enjoy the walk, playing golf offers far more than just the thrill of a well-struck shot. Recent research suggests that golf is one of the best activities for maintaining physical health, mental sharpness and social engagement—three key factors in living a long and healthy life (Sorbie et al., 2022).
As the global population continues to age, finding activities that promote both longevity and quality of life is more important than ever. Golf’s combination of physical movement, cognitive challenge and social interaction makes it a uniquely powerful tool for aging well (Sorbie et al., 2022).
Golf may not seem like a workout at first glance, but the reality is quite different. A full round of golf involves walking between four and six miles, which equates to moderate-intensity cardiovascular exercise according to World Health Organization guidelines (Sorbie et al., 2022).
Studies have shown that regular walking can reduce the risk of heart disease, lower blood pressure and improve overall cardiovascular health (Sorbie et al., 2022). When combined with the rotational movements of the golf swing, players engage muscles throughout the body, particularly in the legs, core and upper body.
But the benefits don’t stop there. The balance and coordination required in a proper golf swing help improve stability, reducing the risk of falls—a major concern as we age (Kanwar et al., 2021; Wilson et al., 2023). Older golfers tend to have better balance and mobility than their non-golfing peers, contributing to a higher quality of life and greater independence (Wilson et al., 2023).
Frailty, sarcopenia (age-related muscle loss) and falls are major health concerns for older adults. The good news? Golf can help combat all three. Research has demonstrated that golfers tend to have greater lower-body strength and coordination compared to non-golfers (Wilson et al., 2023).
Golf also engages a variety of muscle groups, helping maintain strength and functional movement. Unlike high-impact sports that can lead to joint wear and tear, golf provides a low-impact alternative that still promotes bone density and muscle retention (Sorbie et al., 2022).
Structured programs have shown additional benefits. A 12-week golf-specific fitness intervention for older veterans improved chair-stand performance by nearly 16 percent and enhanced dynamic balance, offering clear advantages for fall prevention (Du Bois et al., 2021).
Beyond the physical advantages, golf also offers substantial cognitive benefits. The game requires strategy, focus and decision-making, all of which engage the brain and help slow cognitive decline (Shimada et al., 2018).
Golfers must constantly evaluate distances, wind direction, club selection and course conditions, keeping the mind active and sharp. Learning and playing golf have been linked to improvements in executive function and response inhibition tasks, with some studies even showing positive changes in biomarkers associated with brain health (Stroehlein et al., 2021; Kettinen et al., 2023).
Additionally, the mental stimulation combined with light to moderate physical activity makes golf an ideal brain-boosting sport for aging adults (Shimada et al., 2018).
One of the greatest aspects of golf is its social nature. Unlike solitary workouts at the gym or high-intensity sports that require peak physical performance, golf allows players to connect with others while staying active.
The camaraderie built on the course can enhance emotional well-being, providing a sense of belonging and purpose (Sorbie et al., 2020). For many retirees, golf serves as an essential social outlet. Whether it’s a weekly league, friendly matches or simply a round with friends, the interactions on the course help maintain social connections that are crucial for mental health and longevity (Kim et al., 2023; Murray et al., 2017).
Social support has been strongly linked to better emotional outcomes and even greater adherence to physical activity, making golf not just enjoyable but an essential part of holistic health (Kim et al., 2023).
As the benefits of golf become more widely recognized, many players are turning to golf- specific training programs to enhance both their game and their health. These programs focus on improving strength, flexibility, mobility and balance—key areas that support not only a better golf swing but also overall physical function (Du Bois et al., 2021).
For older players, golf-specific training can be adapted to accommodate mobility limitations and prevent injuries. Exercises that target core strength, hip mobility and rotational power can help golfers of all ages stay competitive while protecting their joints and muscles (Sorbie et al., 2022).
Structured training complements the benefits of regular play, promoting resilience against age-related decline while improving performance on and off the course.
The evidence is clear—golf is much more than a leisure activity. It is a holistic approach to health, combining physical exercise, cognitive engagement and social interaction.
Whether you’re looking to improve your fitness, maintain mobility, preserve cognitive sharpness or simply enjoy more years of quality living, golf is one of the best activities you can pursue.
So, the next time you step onto the first tee, remember—you’re not just playing a game. You’re investing in your health, your future and your longevity.
See you on the course!
James “J.R.” Pond, the 2021 Tri-State PGA Section Professional Development Award winner, is the Program Director of the PennWest University Professional Golf Management Program in California, Pennsylvania.
References
Du Bois, C. M., Marcione, N.A., Powers, C.M., Flanagan, S.P., Schroeder, E.T., Castle, S.C., Moore, J.L., & Salem, G.J. (2021). The effects of a comprehensive golf training program on measures of physical performance and dynamic balance in older military veterans. International Journal of Golf Science, 9(1). Kanwar, K.D., Moore, J.L., Hawkes, R., & Salem, G.J. (2021). Golf as a physical activity to improve walking speed and cognition in older adults: A non-randomized, pre-post, pilot study. Mental Health and Physical Activity, 21, 100410. https://doi.org/10.1016/j.mhpa.2021.100410
Kettinen, J., Tikkanen, H., Hiltunen, M., Murray, A., Horn, N., Taylor, W.R., & Venojarvi, M. (2023). Cognitive and biomarker responses in healthy older adults to an 18-hole golf round and different walking types: A randomized crossover study. BMJ Open Sport & Exercise Medicine, 9(4), e001629. https://doi.org/10.1136/bmjsem-2023-001629
Kim, J., Choi, Y., & Park, C. (2023). Understanding park golf participation among older adults: The moderating role of social support. International Journal of Environmental Research and Public Health, 20(5), 1234. https://doi.org/10.3390/ijerph20051234
Murray, A. D., Daines, L., Archibald, D., Hawkes, R. A., Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). The relationships between golf and health: A scoping review. British Journal of Sports Medicine, 51(1), 12–19. https://doi.org/10.1136/bjsports-2016-096625
Shimada, H., Makizako, H., Doi, T., Lee, S., Tsutsumimoto, K., Harada, K., & Suzuki, T. (2018). Effects of golf training on cognition in older adults: A randomized controlled trial. Journal of Epidemiology and Community Health, 72(10), 944–950. https://doi.org/10.1136/jech-2017-210052
Sorbie, G. Beaumont, A.J., Williams, A.K., Lavallee, D. (2022). Golf and physical health: A systematic review. Sports Medicine, 52(12), 2943–2963. https://doi.org/10.1007/s40279-022-01732-w
Sorbie, G., Richardson, A.K., Glen, Jonathan, Hardie, S.,Taliep, S., Wade, M.,Broughton, L., Mann, S., Steele, J., Lavallee, D. (2020). The association of golf participation with health and wellbeing: A comparative study. InternationalJournal of Golf Science, 9(1). https://www.golfsciencejournal.org/article/12915-the
Stenner, B. J., Mosewich, A. D., & Buckley, J. D. (2019). Why do older adults play golf? An evaluation of factors related to golf participation by older adults. Journal of Aging and Physical Activity, 28, 399-405. https://doi.org/10.1123/japa.2018-0448
Stroehlein, J. K., Vielf, S., Zimmer, P., Schenk, A., Oberste, M., Goelz, C., van den Bongard, F., & Reinsberger, C. (2021). Learning to play golf for elderly people with subjective memory complaints: Feasibility of a single-blinded randomized pilot trial. BMC Neurology, 21, 200. https://doi.org/10.1186/s12883-021-02186-9
Wilson, D. A., Brown, S., Mucklet, P., & Warner, M.B. Agyapong-Badu, S., Glover, D., Murray, A.D., Hawkes, R.A., & Stokes, M. (2023). Strength and balance in recreational golfers and non-golfers aged 65–79 years in community settings. Journal of Aging and Physical Activity, 31, 257–264.