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Is Hitting Golf Balls Exercise? The Heart Rate Test
When most people think of golf, they don’t necessarily think of exercise or fitness. As someone who is deeply interested in both of those activities, I wanted to find out if I could kill two birds with one stone. Is golf exercise?
This is a question that has been lingering in the back of my head for quite some time, and I recently performed an experiment to figure out whether or not a 30-minute session of hitting balls was giving me any kind of cardiovascular benefit.
What is Considered Proper Exercise?
I have practiced some form of an exercise routine for most of my adult life, and as much as it feels like a chore sometimes, it is completely worth it.
The data is pretty astounding on what you can accomplish through consistently working out every week.
The Mayo Clinic lists these as some of the main benefits of exercise:
- Prevents excess weight gain, and helps control weight loss
- Combats health conditions and diseases like diabetes, heart disease, depression, cancer, arthritis, and strokes
- Stimulates chemicals in your brain that will make you happier
- Improves your overall energy
- Helps you sleep better
That’s a pretty solid list, and it’s actually much longer than that.
There are various recommendations on how much exercise adults need, but the basic guidelines from the American Heart Association are about 150 minutes a week of moderate exercise or 75 minutes of vigorous exercise.
They define physical activity as “anything that makes you move your body and burn calories.”
Golf certainly falls into that category, but I wanted to find out specifically what kind of exercise hitting balls could be considered.
The Test
Measuring your heart rate is the easiest way to determine how hard your body is working during any kind of fitness routine.
For my informal test I used a polar heart rate monitor with a chest strap. This method is actually far more accurate than using some of the popular fitness watches out there. I’ve looked into purchasing them before, but most models fall short of accurately measuring your heart rate during vigorous exercise.
For the test I hit balls like I normally would for about 30 minutes, and continually monitored my heart rate the whole time.
Typically my resting heart rate is about 53-55 beats per minute. I do a lot of interval training on a spin bike (which I highly recommend), and consider myself to be in pretty good shape. Usually when I’m working out I like to get my heart rate between 135 – 165 beats per minute.
So how did it go?
Throughout my entire session my heart rate was almost exactly between 97-100 beats per minute.
It certainly wasn’t high intensity, and if you use most online heart-zone calculators this would fall firmly into a “light” workout (some might not even consider it workout). I was at about 50% of my max heart rate, which is certainly on the low end. But the golf swing is a dynamic movement of your body, and I concluded that hitting balls for me personally would probably be the equivalent of a brisk walk.
I was secretly hoping for something better, maybe in the 110-120 beats per minute range, but it didn’t happen for me.
Keep in mind that everyone’s heart rate and fitness levels are completely different. You might experience varying results, but I think any casual observer would not equate a range session with a 3-mile run.
Conclusion – Hitting balls is most likely light exercise, but certainly not intense “golf exercise”. It probably falls into the 150 minutes of moderate activity that the American Heart Association recommends per week.
The Real Benefit of Golf Exercise
Hitting golf balls alone probably won’t get your heart racing (unless maybe you are going nuts with your driver), but there is something else you can do in your golf game that would be considered great exercise.
You should be walking the course.
I wrote this article a while back about the benefits of walking a golf course. I actually believe for most golfers it makes your round more enjoyable, and gives you time to process your thoughts more effectively.
I walk my golf course almost every time I play. It’s extremely hilly, and I have tracked it at about a 6.3 to 6.5 mile walk using a GPS device. Between all of the practice swings, full shots, and walking with a bag on my back that could potentially burn over 1000 calories.
There was some recent data that came from the University of Edinburgh equating playing golf to health benefits. After looking through more than 5,000 studies, they have shared many of the physical and mental benefits of playing golf and how it could add over five years to your life. The Golf & Health website has more information here.
There is no question that you will derive the largest benefit by walking the course, and if it’s possible for you to do at your course I would strongly encourage you to get off the cart. That is legitimate golf exercise!
While 30 minutes might only equate to a light workout, might I suggest doing another test, but hit 150 – 200 balls. I personally don’t do block practice where I’m hitting as fast as I can (I hit, analyze the shot, figure out what to do next swing, then go again), but I can say that my shirt is drenched in sweat on a normal 70 degree day after a session like this (usually 1.5 hours).
I know I’ve definitely dropped to pant sizes since making this my exercise, along with eating better of course :).
I was being forced into sitting out the colder winter months because my back would start cramping up after riding through 4 or 5 holes. This Christmas I was given a push cart, and much to my amazement, I have found that I can get through an entire round without suffering from back spasms.
I’ve also found that one can pretty much get a sense for the greens a lot better when you walk. Your body just knows when you’re walking up a hill (or down one, for that matter), and you eyes adjust to the course’s slope. You just might get a few more birdies and pars than you used to by walking.
The downside to walking (with a pushcart), golfers in carts don’t get the right-of-way when it comes to a walker. For the most part, you’re just in the way; and if you surrender the cart path, they will take their time getting around you (leaving you treading through the rough pushing or pulling your cart). You’ll definitely have to let your playing partners know to get past you as quickly as possible and to do their ciphering at the next tee box … you’ll be with them shortly. If you don’t, you’ll find yourself trudging through the rough as the golf-cart duo takes their time hogging the cart path.
Overall, walking a course is simply great. I’ve now walked some extremely hilly courses (DeBell in Burbank, California and the Golf Course of Rancho California in Murrieta, California to name a few), and I’ve found it’s added some distance to my clubs … maybe because my legs are stronger … or maybe it’s all mental. Who knows? All I know is this golfer has fallen in love with walking the courses and will do so whenever possible!
great to hear Rich, walking the course is definitely the way to go!
I’m trying an experiment with my friends (aged 64-67) and we’re all out of shape. I need to add an aerobic component to the daily regime. Most of the guys play golf and all can walk, not run, for at least 30 minutes. What is the equivalent of a 30 minute walk? How many swings or how many minutes and at what pace? I have to give them an alternative other than sauntering around their neighborhoods while their neighbors judge them as overweight guys giving it the ole New Year’s resolution try, Thanks
Mark it would be impossible (and irresponsible) to tell you that a certain amount of swings would be the equivalent of a 30-minute walk. While swinging a golf club will give you some aerobic benefit, it’s very difficult to know what it would equate to for you and your friends versus a walk. If you guys are serious about improving your fitness level I think it’s best to consult with your doctors first to form a plan. Best of luck!
It’s good that you highlight the health benefits of playing golf. I’ve been looking for a new healthy activity to practice, so I’m considering trying golf. I’m going to look for a good golf course in my area to use.