Tee off for better health: how golf champions both mental wellbeing and physical fitness

As a sports physiotherapist, I’ve witnessed first-hand how different activities impact our patients’ overall health and recovery.

With Men’s Health Week just finished and our upcoming charity golf day, focussing on Men’s Mental Health, I wanted to share some compelling insights about why golf isn’t just a recreational pastime—it’s a powerful tool for enhancing both mental and physical wellbeing.

The mental health game-changer

In our increasingly fast-paced world, finding effective ways to manage stress and maintain mental wellness has become more crucial than ever.

Golf offers a unique combination of benefits that directly address many of the mental health challenges we see in our clinic daily.

Stress relief through mindful movement

Golf demands complete focus and concentration on each shot, creating what psychologists call a ‘flow’ state.

This intense focus on the present moment serves as a natural form of moving meditation, helping to quiet the mind’s chatter and reduce anxiety levels.

When you’re lining up a putt or calculating wind conditions for your next drive, there’s simply no mental space for work worries or daily stressors.

The rhythmic nature of the golf swing, combined with the peaceful outdoor environment, triggers the body’s relaxation response.

This physiological shift helps lower cortisol levels—our primary stress hormone—while increasing the production of mood-enhancing endorphins.

Building social connections

One of golf’s greatest mental health benefits lies in its inherently social nature.

Unlike many sports that require intense focus throughout, golf’s slower pace encourages conversation and connection.

The four to five hours spent on the course provide ample opportunity for meaningful interactions, helping combat the isolation and loneliness that significantly impact mental health.

These social connections are particularly important for men, who often struggle to maintain strong friendships and support networks as they age.

The golf course becomes a safe space where men can share experiences, support each other, and build lasting relationships—all while engaging in an activity they enjoy.

Mental resilience and emotional regulation

Golf is often called the ‘most humbling game’, and there’s truth to this sentiment.

The sport teaches valuable lessons in emotional regulation and resilience.

Learning to bounce back from a poor shot, managing frustration constructively, and maintaining composure under pressure are skills that transfer directly to everyday life challenges.

The goal-oriented nature of golf also provides a sense of purpose and achievement.

Whether it’s breaking 100 for the first time, hitting a personal best score, or simply making solid contact with the ball, these accomplishments boost self-esteem and confidence.

The physical health benefits

While golf might not appear as physically demanding as other sports, don’t underestimate its contribution to overall fitness and health.

Cardiovascular fitness

Walking an 18-hole course covers approximately six to ten kilometres of varied terrain.

This sustained, moderate-intensity exercise provides excellent cardiovascular benefits, improving heart health and endurance.

Even players who use golf carts still accumulate significant walking between shots, tees, and greens.

Regular cardiovascular exercise like golf walking helps reduce blood pressure, improve circulation, and decrease the risk of heart disease—particularly important considerations as we age.

Strength, flexibility, and coordination

The golf swing is a complex, full-body movement that engages multiple muscle groups simultaneously.

From the ground up, players use their legs for stability, core muscles for power transfer, and upper body for club control.

This comprehensive muscle engagement helps maintain and improve overall strength.

The rotational nature of the swing enhances spinal mobility and flexibility, counteracting the effects of prolonged sitting and poor posture that many of us experience in our daily lives.

Regular play also improves balance, coordination, and proprioception—the body’s awareness of its position in space.

Long-term physical activity

Perhaps most importantly, golf offers a sustainable form of exercise that can be enjoyed well into later life.

Its low-impact nature is gentler on joints compared to running or high-impact sports, making it an ideal activity for maintaining fitness as we age.

Supporting men’s mental health

Our upcoming charity golf day perfectly embodies how golf can serve as a vehicle for important conversations about men’s mental health.

The relaxed, supportive environment encourages openness and connection while raising awareness and funds for this crucial cause.

Men often face unique challenges in seeking help for mental health issues, frequently due to societal expectations around emotional expression.

Golf provides a comfortable, familiar setting where these conversations can happen naturally.

Getting started

If you’re considering taking up golf for its health benefits, remember that you don’t need to be a scratch golfer to reap the rewards.

Start with lessons from a qualified professional, focus on enjoying the experience rather than perfection, and embrace the social aspects of the game.

Whether you’re looking to manage stress, improve your fitness, or simply find a new way to connect with others, golf offers a unique combination of benefits that can significantly enhance your overall wellbeing.

See you on the course!