Is disc golf good exercise?

Yes, disc golf is good exercise, although for most people the intensity is usually light to moderate rather than vigorous. A typical 18 hole round lasts around 2 to 3 hours and usually involves walking 2 to 5 kilometres across varied terrain. Throwing, bending down and moving through changing terrain make it more varied than ordinary walking. For people who are not very active, heart rate often rises enough to improve basic cardiovascular fitness. Finland has more than a thousand disc golf courses, and almost all of them are free to play, so getting started does not require an entry fee.

How physically demanding is disc golf?

For most people, disc golf is light to moderate exercise rather than vigorous exercise, although the intensity can easily be increased. According to the UKK Institute, exercise is considered moderate if you can still talk despite breathing more heavily, and vigorous if speaking becomes difficult. You can use the talk test yourself. If you can comfortably hold a conversation throughout the hole, the intensity is probably light or moderate.

You can increase the intensity in three ways:

• choose a hillier course with more climbing than a flat layout
• carry your own bag and walk at a brisk pace between holes
• jog between holes, which some players use to make the round more physically demanding

Is disc golf enough exercise for the week?

Disc golf can help you meet the weekly recommendation for aerobic exercise, but it does not cover the entire recommendation because strength and movement control should also be trained. The UKK Institute recommends that adults aged 18 to 64 get at least 2 hours and 30 minutes of moderate exercise per week. Even short periods of a few minutes count toward the total. One round per week may reach this target only if the pace remains brisk, as waiting and preparing for throws reduce the amount of continuous exercise. Two rounds per week are a more reliable way to reach the aerobic activity target.

Disc golf alone does not replace strength training. Varied terrain challenges balance, coordination and lower body strength. The UKK Institute recommends training the major muscle groups at least twice a week, for example through stair climbing, physically demanding yard work or gym training.

Who is disc golf best suited to as a form of exercise?

Disc golf is particularly suitable for people who are not very active and for those starting to exercise because the sport is affordable and can be played at your own pace. It does not require the same level of fitness as running or cross country skiing, and many courses are suitable for people who move on foot or use a wheelchair. The sport does not require major equipment purchases, and getting started with disc golf only requires a few discs.

Even light physical activity can be beneficial, especially for people who are otherwise inactive. According to the UKK Institute, light activity can help lower blood sugar and blood lipid levels. Disc golf is often played in groups of 3 to 5 people, and exercising together can make it easier to start and maintain an active routine. Spending time outdoors in nature may also improve mood and reduce stress.

Is there a risk of injury in disc golf?

According to a survey study of 883 players, disc golf is a relatively safe sport, with the most common injuries being overuse injuries affecting the shoulder, elbow and lower back. The study found that many injuries could be prevented through proper warm up and good throwing technique. It is a good idea to increase the number of rounds gradually so that your throwing arm and back have time to adapt to the repeated throwing motion.

With proper warm up and technique, disc golf can be a safe way to add more physical activity to your week. You can find the disc golf equipment you need to get started at DiscKing.