Why Walking 18 Holes May Offer Benefits a Treadmill Doesn’t
If your idea of cardio is staring at the time-remaining counter on a treadmill, you might be overlooking a form of exercise that’s already part of your weekend. Walking 18 holes can be a meaningful workout (disclaimer), and the numbers tend to back it up. You’re outside, you’re moving for hours, and you’re doing it because you actually want to be there, not because some app told you to close a ring.
Here’s why ditching the cart is worth considering.
The Step Count Might Surprise You
Most folks guess a round of golf is maybe a couple miles of walking. The real numbers can be a lot bigger. A Mayo Clinic Proceedings study tracked 42 golfers across three different municipal courses and found the average player logged just under 12,000 steps per 18-hole round, with most subjects clearing the 10,000-step daily target in a single round.
That held up regardless of handicap, gender, or course layout.
For context, many U.S. adults average around 4,000 to 5,000 steps a day, though less-active adults may be lower. A walked round can easily equal or exceed a full day’s step count for many people. And unlike a treadmill grind, the time tends to fly because your brain is busy reading greens, blaming the wind, and arguing with your buddy about whether that was really a gimme.
How Far You’re Actually Walking
Walking 18 holes can be a solid workout for many golfers. Depending on your body size, pace, and course layout, it may cover about 4 to 6 miles and burn roughly 1,200 to 2,000 calories, especially if you carry your bag or walk hilly terrain.
That’s a meaningful chunk of daily movement, and it’s happening while you’re focused on something a lot more enjoyable than a screen-mounted speed setting.
Keep Reading
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Thinking about ditching the riding cart? Here’s a side-by-side look at push carts and electric push carts to help you pick the one that fits your game and your back.
Read more →Family Fun Golf: Tips for Playing Golf with Kids
Walking the course is even better with the kids in tow. Here’s how to turn a round into a family day out, with tips on pace, snacks, and keeping things fun.
Read more →Best Golf Bags: Carry, Stand, Cart, and Travel
Carrying or pushing your bag changes the entire walking experience. Here’s a breakdown of the four main bag types and which one fits how you actually play.
Read more →What Walking 18 Holes Could Do for Your Heart
Here’s where it gets interesting from a lifestyle and longevity standpoint. A 2017 scoping review in the British Journal of Sports Medicine analyzed 301 studies on golf and health and concluded that golf can provide moderate-intensity physical activity and is associated with improved cardiovascular, respiratory, and metabolic profiles. The research suggests that regular golf, especially when walked, can meet moderate-intensity activity targets that support heart health.
A widely cited Swedish study, which tracked more than 300,000 golfers, reported a lower mortality rate among golfers compared to non-golfers, with the authors suggesting this could correspond to roughly five extra years of life expectancy. It’s worth noting this is an association, not proof that golf itself causes a longer life. Observational studies like this can’t fully isolate other factors (like wealth, baseline fitness, or overall lifestyle) that may also play a role.
A more recent randomized study published in BMJ Open Sport & Exercise Medicine compared older adults doing an 18-hole golf round to other walking activities and reported measurable cognitive and cardiovascular responses across all three formats.
In short, regular golf, especially when walked, is associated with positive health outcomes, even if we can’t pin it all on the game itself.
What Walking 18 Holes Offers That a Treadmill Doesn’t
A treadmill gets you the heart rate. A walked round can offer a few things a treadmill typically doesn’t.
Sunlight, which many of us don’t get enough of (a possible factor in vitamin D levels). Fresh air, instead of recycled gym AC. Time with friends, which is generally considered a meaningful health perk in the longevity research. A mental break, because it’s pretty hard to ruminate on work stress when you’ve got 175 yards over water and the wind is in your face. And a little strength work too, because lugging a bag or pushing a cart adds load you typically don’t get on a flat belt.
Treadmills are convenient and effective. But they tend to ask your brain to suffer through the workout. Golf has a way of tricking your brain into not noticing.
Tips for Making the Switch from Cart to Walking
If you’re a longtime cart rider, jumping straight into walking a full 18 on a hilly course can lead to a sore back and an early DNF. A few practical pointers: (disclaimer)
Start with 9. Walk the front nine and ride the back if you need to. Build up.
Consider a good push cart. Carrying a bag is great exercise but harder on the body. A push cart gets you most of the step count without the shoulder fatigue.
Wear walking-friendly shoes. Spikeless golf shoes have come a long way, and most of them feel closer to sneakers than the stiff clunkers of the past.
Hydrate more than you think you need to. You’re outside for four hours, often in sun. Two bottles of water is usually a sensible minimum.
Stretch before you tee off. Five minutes of basic mobility work can pay off by the back nine.
The Bottom Line
The treadmill counts your steps. Walking 18 holes can earn them. Depending on the course, the day, and your body, you may get the cardio, the calorie burn, the sunlight, the social time, and the mental decompression all in one outing. Not every round will deliver every benefit, but it’s hard to think of another four-hour activity that gives you a real shot at all of them at once.
So next time you’re tempted to grab the cart key, consider grabbing a push cart instead. It may turn out to be a worthwhile change for both your health and your time on the course.
The information in this article is provided for general educational and informational purposes only and is not intended as medical, fitness, or health advice. Before starting or significantly changing an exercise routine, especially if you have an existing health condition, please consult a qualified healthcare professional. Research findings reflect general associations that may not apply to every individual, and outcomes can vary based on personal health, age, fitness level, and other factors.
Sources
Kettinen, J., Tikkanen, H., Hiltunen, M., Murray, A., Horn, N., Taylor, W. R., & Venojärvi, M. (2023). Cognitive and biomarker responses in healthy older adults to a 18-hole golf round and different walking types: A randomised cross-over study. BMJ Open Sport & Exercise Medicine, 9(4), e001629. https://pmc.ncbi.nlm.nih.gov/articles/PMC10582962/
Kobriger, S. L., Smith, J., Hollman, J. H., & Smith, A. M. (2006). The contribution of golf to daily physical activity recommendations: How many steps does it take to complete a round of golf? Mayo Clinic Proceedings, 81(8), 1041-1043. https://www.mayoclinicproceedings.org/article/S0025-6196(11)61205-6/abstract
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://www.ncbi.nlm.nih.gov/pmc/articles/PMC5256129/
Writer/Editor: Danny Kapp is a passionate golf enthusiast and a 10-year veteran golf blog writer for Rock Bottom Golf, offering his unique perspective on the game. With a keen eye for detail, he covers various aspects of golf, ranging from technical insights to the latest trends in golf equipment and golf technology.
Last Updated on by Danny Kapp