The Best Exercise You Are Probably Not Doing

It's one with seven great health benefits.

By

Kelly K. James

 
Published July 10, 2026
Close-up of athletic shoes moving across grass on golf course
Getty Images

It’s not interval training. It’s not CrossFit. It’s not Pilates or yoga.

One of the best exercises for your overall health, and longevity turns out to be … golf.

Golf? Really?

Yup. Golf is longer only for the country club set; today nearly 50 million Americans embrace this activity on traditional courses, par-three courses, and facilities like Top Golf. Better still,  this sport isn’t only good for your physical and mental health; it can also help you enhance your career, bond with friends, and even meet men. Here are seven reasons to consider adding “golfer” to your identity.

Reason #1: You’ll stay in (even better) shape. Golf is a low-impact sport that you can take up, or continue to do, in midlife and beyond. “Especially over the age of 50, you really want to look at low-impact exercise,” says Jodie Needham, a personal trainer, nutritionist, and public speaker who lives in Pleasant Prairie, Wisconsin. “Golf is easier on the joints, hips, and back, and allows you to get zone 2 cardio [low-intensity cardio that lets you burn calories with little stress on your body] when you’re walking.” It’s also good for balance and, if you carry your clubs, is a strength-training workout as well.

Reason #2: It’s good for your brain. Golf isn’t only a physical game — it’s a mental one. “Golf improves focus and concentration, and boosts your cognition,” says Needham. “It’s also good for your memory, especially if you play the same course.” And the need to concentrate on your swing with every shot promotes mindfulness, your ability to focus on what’s happening in the present moment.

Adult golfer taking a swing on a golf course
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Reason #3: You’ll lower your stress levels. Had a stressful day, or week? Golfing is great for letting off steam. “Golf is a game, and it creates playfulness,” says Needham. It also encourages deep breathing and patience, and can help reduce cortisol, a stress hormone. Because it takes a while to play, it can provide a much-needed respite from your daily stressors, especially if you’re playing with friends. Plus, if you’re outside, you get a healthy dose of vitamin D (just remember to wear sunscreen!).

Reason #4: It’s good for your career. Own your own business? Want to go further in your career? Connect with clients, or potential customers? Golf can be your secret weapon. “I always say, deals happen on the golf course,’” says Needham. “When women learn to golf, they can compete — and with women’s tees [which mean that women play less yardage compared to men], you’re competing on an equal footing. You can play with a man as an equal.”

Reason #5: You’ll live longer. Thanks to the physical and mental benefits of golf, this hobby may even help expand your lifespan. Research suggests that regular golfers live up to five years longer than non-golfers.

Reason #6: You can start anytime. “It’s never too late to start playing golf,” says Needham. “It’s one of the sports that people can start late in life. It’s such a good workout for hips and balance … and it’s a confidence and independence thing. If you’re retiring, the best thing to do is get on the golf course.” And you’re likely to enjoy it just as much, or even more, as you get older; research shows that golfers 40 to 60 enjoy the sport more than people in their 20s and 30s.

Reason #7: It’s good for your relationship … and can help you find a relationship. If you already have a partner, golf is one of the best ways to stay connected with him (or her), says Needham.

If you’re single, and looking, it’s also a great way to meet guys, and gals — you can connect on the course or at the “19th hole,” the lingo for post-golf drinks. Golfing can create and strengthen relationships with your friends and family, too. (I love golfing with my 20-year-old son — it’s an activity we both enjoy and some of our happiest memories have been on the course together.)

Adding Golf to Your Repertoire

Ready to give golf a try? You likely already have a friend who “hits the links” who you can ask for some tips to get started. Or ask about lessons at your local course; many have golf pros on staff and offer lessons for beginners. Buying secondhand clubs can keep your initial investment low; you can always upgrade later.

Warning: yes, it takes a little while to get the hang of a golf swing. But the first time you crush the ball with your driver, or make the green on a par-3, or get your first par, well, look out. You may find yourself hooked.

How many of YOU play golf? Let us know in the comments below.

Kelly K. James (formerly Kelly James-Enger) is a prolific author, ghostwriter, and former attorney with over 20 years of experience writing for major publications.