How Many Calories Does a Round of Disc Golf Burn?


Disc golf is a fun, affordable way to enjoy some physical activities. Hitting the course is a great way to stay active and burn calories. 

But, how many calories does a round of disc golf can burn? This post will explore the answer and give you the benefits of disc golf. We’ll also discuss why you need more than just disc golf to get you in peak physical condition. 

So, grab your discs, and let’s hit the course!

How Many Calories Does a Round of Disc Golf Burn?

Typically, playing a round of disc golf lasting two hours can burn an estimated 350-400 calories for an individual weighing 150 pounds. 

Besides, combining disc golf with walking can result in even greater calorie burn. 

A person weighing around 200 pounds can burn up to 992 calories during a two-hour round that includes walking, as reported by a health website.

Disc golf can contribute to burning calories and maintaining an active lifestyle.

A person can burn up to 992 calories when playing disc game
A person can burn up to 992 calories when playing disc game (Link).

Benefits of Playing Disc Golf

Disc golf involves throwing a disc into a series of baskets or targets set up along a course. Here are some benefits which I got when playing disc golf:

#1. Physical Boost

Playing disc golf can physically boost your overall health and well-being.

Walking or running around the course can help improve your cardiovascular health by increasing your heart rate and improving circulation. 

Throwing the disc also engages various muscles in the upper body. Repeatedly throwing the disc can help strengthen these muscles and improve your upper body strength. 

It can also help improve your hand-eye coordination and fine motor skills as you aim for the baskets.

#2. Low Cost

Traditional golf can be expensive, with high equipment costs, greens fees, and club memberships. In contrast, disc golf requires only a few discs, which we can purchase for a relatively low cost, and access to a course, which is free to use.

#3. Accessibility

Players of all ages and abilities can enjoy disc golf. Organizers hold courses to be wheelchair accessible, and even specialized discs are available for people with disabilities.

This accessibility makes disc golf an excellent option for individuals looking for a low-impact activity or those with physical limitations.

It also makes it an excellent activity for families or groups of varying ages and abilities to participate together. 

This inclusivity and the sense of community it can foster is another benefit of disc golf.

#4. Social Interaction

Disc golf sometimes requires people to play in groups, which provides an opportunity to socialize with people.

Disc golf courses help accommodate groups of players, allowing for a social and communal experience. 

Playing with others can also provide friendly competition to challenge oneself and improve one’s skills.

In addition to playing with friends or acquaintances, disc golf communities often host events and tournaments. 

These events bring together players of all levels and provide an opportunity to meet and connect with fellow enthusiasts. 

Playing disc golf promotes the opportunity to socialize with people
Playing disc golf promotes the opportunity to socialize with people (Link).

#5. Stress Relief

Disc golf can be a relaxing activity helping to reduce stress and improve mental health.

The physical activity involved in disc golf can also help to reduce stress by releasing endorphins.

Additionally, the social aspect of playing disc golf with people can provide a sense of community. This also helps relieve your stress levels.

#6. Outdoor Activity

Playing disc golf allows you to get outside and enjoy nature. Many courses are located in parks or other natural settings, which provides a chance to appreciate the beauty of the outdoors.

Spending time in nature can help you to increase your mood. Thus, this exposure to nature can have a favorable impact on mental health.

Going outside also allows you to obtain fresh air and sunlight, which are vital for excellent health. 

#7. Skill Development

Disc golf requires a combination of physical and mental skills, including throwing accuracy, strategy, and course management. 

As players improve, they may set personal goals and strive to improve their technique. This can provide a sense of accomplishment and personal growth. 

#8. Weight Loss

Disc golf can contribute to weight loss by burning calories and increasing metabolism. A person can burn around 300-500 calories in a single round of disc golf, depending on their weight and level of exertion.

Playing disc golf can help you lose weight
Playing disc golf can help you lose weight (Link).

Is Disc Golf Enough to Improve Overall Health?

There must be more than just playing disc golf to improve overall health. Because it primarily focuses on cardiovascular endurance and does not provide a well-rounded approach to fitness. 

While disc golf involves walking, hiking, and throwing, it does not address other essential fitness areas such as strength training, flexibility, and balance.

Nutrition, stress management, and sleep habits influence overall health and fitness. Incorporate activities addressing all aspects of fitness and making healthy lifestyle choices to support overall health and well-being.

So, while disc golf is a great way to get moving, do other kinds of exercise and make good choices for your health.

You need more disc golf to improve your overall health
You need more disc golf to improve your overall health (Link).

Other Methods to Burn Calories and Improve Overall Health

As I mentioned above, more than just playing disc golf is needed to improve overall health and lose weight.

Below are my other suggestions you can do to improve your overall fitness:

#1. Cardiovascular Exercise

While disc golf can provide an excellent cardiovascular workout, it is considered a low-intensity exercise. 

It would help if you incorporated jogging, cycling, swimming, or HIIT workouts. These activities can help you burn calories faster in a short time. 

Combining disc golf with other exercises can help you achieve a well-rounded fitness routine that addresses different aspects of physical health.

You should combine disc golf with cardiovascular exercise
You should combine disc golf with cardiovascular exercise (Link).

#2. Strength Training

Building muscle can improve metabolism, burn more calories, and prevent injuries.  

Strength training can target specific muscle groups and help to prevent injury. 

You can exercise body weight, use resistance bands, or lift weights to build strength.

  • Bodyweight workouts require no special equipment.
  • We can also use resistance bands to work on specific muscular parts, including the chest, back, and arms.
  • Lifting weights with free weights or weight machines is another effective way to build strength.

#3. Flexibility and Mobility Training

Flexibility and mobility training are crucial for maintaining good overall health and preventing injuries. 

You can do yoga or foam rolling to improve your range of motion and prevent injuries.

  • Yoga is a great way to improve flexibility while promoting relaxation and reducing stress. Yoga poses such as the downward dog, triangle pose, and pigeon pose can all help to increase flexibility in the hips, legs, and back.
  • Foam rolling is another effective way to improve mobility and reduce muscle tension. A foam roller can help break up knots and adhesions in the muscles.

#4. Healthy Eating Habits

What you eat is also crucial because it also affects overall health. So you should eat balanced food. Avoid quick meals, alcoholic beverages, and sugary beverages as well.

#5. Lifestyle Changes

Your lifestyle habits can also impact your health and fitness. Aim to get enough sleep, manage stress, and avoid smoking and excessive drinking.

Avoiding smoking and excessive alcohol intake might also benefit your health. 

Combining these lifestyle modifications with disc golf and other physical activities can aid in achieving optimal health and fitness.

#6. More Disc Golf

You may require a week to make significant progress in weight loss and overall fitness, more than simply playing disc golf once. 

You may need more than simply playing two rounds of disc golf per week to see significant changes in your health and fitness. 

This increased frequency of play will help you burn more calories and increase your metabolism.

To supplement your disc golf routine, incorporating other forms of exercise can also be beneficial.

#7. Recovery

Recovery is a crucial aspect of allowing your body to heal after exercise. Proper nutrition is one way to help your body recover. 

Allow certain muscle groups to rest and heal for at least 48 hours. This means avoiding doing intense workouts or playing disc golf rounds on consecutive days. 

Giving your body enough time to rest can help reduce the risk of injury and achieve better results.

Stretching, heat, and ice can also help speed up recovery between rounds of disc golf. Good nutrition can help your body heal more efficiently. Consider playing disc golf twice a week, with adequate rest periods.

Let your body recover (Link)
Let your body recover (Link).


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Playing a round of disc golf can burn an estimated 350-400 calories for an individual weighing 150 pounds. 

However, more than disc golf is needed to improve overall health and fitness. You should incorporate activities, such as strength training and cardiovascular exercise, and healthy lifestyle choices to boost your overall fitness.

Thank you for reading!

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