Can golf help men lose weight?

2 mins to read

Is it possible to enjoy a round of golf and lose weight at the same time? Online personal trainer Andrew Cate shows that golf does have health benefits, but conditions do apply.

Mens health

Golf is a fun and social sport that allows you to enjoy the great outdoors while participating in a form of low-to-moderate intensity exercise.

Playing 18 holes of golf equates to around 7 kilometres of walking, and it can increase your energy expenditure to a level that provides health benefits such as increased aerobic endurance and improved markers of heart health.

Golf can also help you burn off kilojoules, which can assist with weight control. However, the amount of kilojoules you use will vary dramatically depending on your body weight, the length and undulations of the course, if you play 9 or 18 holes, and if you carry your clubs, or use a buggy or cart.

The research on golf and weight loss
A study published in the American Journal of Medicine analysed the change in body composition of 55 male golfers aged 48 to 64 who had been sedentary for several months, and who began playing 18 holes of golf (without a cart) two to three times a week.

Compared to an age-matched control group, regular golf over 20 weeks had a positive influence on body fat levels, including a reduction in weight of 1.4 kg, a reduced waist measurement of 2.2 cm, a reduced waist to hip ratio of 1.3%, and a reduction in abdominal skin fold thickness of 2.2 cm.

The measurements of skin fold thickness suggest that the weight loss seen in the golfing group was due to loss of fat tissue. According to the authors, walking 15-20 kilometres a week while playing golf is a practical and safe form of physical activity for previously sedentary men, and it can be recommended for its health-boosting properties.

Tips to maximise the weight loss effects of golf
Golf as a form of physical activity may contribute to weight loss, but there are a number of variables that need to be adhered to so you can maximise the effects. The following tips can show you how.

Don’t use a golf cart – Using a powered cart or buggy to help you get around dramatically reduces the kilojoule-burning, weight-reducing potential of golf. Use a push or pull buggy to carry your clubs, or better still, use the shoulder strap on your bag and carry them yourself. The extra weight and resistance will help build strength and further boost the kilojoule burning rate.
Walk quickly between shots – One of the negative aspects of golf as an exercise is it that it’s a stop-start activity. Try to minimise the effect of stoppages by walking quickly between shots.
Drink water at the clubhouse – The weight loss benefits of golf will evaporate very quickly if you indulge in a few high kilojoule drinks during your round, or at the club house afterwards. You’ve just burnt off a number of kilojoules, so don’t undo all your hard work. Choose water instead of kilojoule laden drinks such as beer, soft drink, fruit juice or sports drinks, and avoid those fatty snacks as well.
Don’t rely on golf alone – While golf does have some potential weight loss benefits, it’s best looked upon as a compliment to an exercise program for weight control. Don’t rely on golf alone as your only form of exercise unless you are playing at least four times a week.

References available upon request