Golf is no longer just a retirement sport stereotype, it attracts players of all ages but holds a special place for older adults thanks to the wide-ranging benefits it offers. This summer we ran a survey to dig a little deeper.
Remarkably, more than a quarter of golfers aged 65+ play multiple times a week, almost twice as often as those in their 40s and 50s. With the average golf club member being 55 and nearly two-thirds over 50 and one-third over 60. This highlighted to us the lasting appeal of golf and ability to keep people playing well into later life.
That said, many older golfers do face barriers, 58% selecting concerns of health and mobility, with weather and cost also playing a role. The encouraging part? Golf is uniquely adaptable, from modified swing techniques to shorter rounds and lighter equipment, there are many ways to stay active and engaged regardless of changing circumstances.
In the sections ahead, we’ll explore how golf can benefit body and mind, why it’s so accessible later in life and calling on experts to address the science. There are also some tips on how to stay golf-fit for the long term, whether you’re a seasoned player or just starting out.
Golf and healthy ageing – what the science says
The World Health Organization (WHO) recommends at least 150 minutes of moderate aerobic activity per week, alongside exercises that improve balance, coordination, and strength in older adults. Golf supports these goals by combining walking, balance, and social interaction in a low-impact way.
A landmark review by A.D. Murray (2016), The Relationships Between Golf and Health found that playing golf is associated with longer life expectancy, better physical function, and improved quality of life, making it a medically supported choice for healthy ageing.
Golf as Therapy
Research compiled in The Therapeutic Value of Golf (Sport for Confidence, Golf in Society) frames golf not just as exercise, but as a therapeutic tool. From an occupational therapy perspective, golf is valuable because it simultaneously engages:
- Physical skills: fine and gross motor control, balance, stamina.
- Cognitive skills: planning, problem-solving, concentration.
- Psychosocial wellbeing: confidence-building, emotional regulation, cooperation, and connection.
This multidimensional engagement means golf doesn’t just maintain ability in later life—it can actively enhance it.
Occupational Therapy perspectives
Occupational therapists highlight how golf can be adapted to individual needs, providing accessible entry points for people at all stages of health and ability:
Karen Newberry, Senior Lecturer in Occupational Therapy at the University of Derby, explains that “many people find social situations challenging, but the opportunity to walk and talk whilst playing golf provides an added opportunity for peer support, friendships and developing a sense of community.”
She also notes that “the benefits of being in green spaces are becoming more well researched; the majority of golf courses provide this connection with nature and the outdoors in a very accessible way.”
Importantly, Newberry adds that “golf is very easy to grade to meet an individual’s needs, in terms of both mental health and physical strength and endurance. People can very quickly become involved, participating to the level they are able and then develop from there.”
Nat Matchett, Occupational Therapist and owner of Brierly Forest Golf Club, highlights the adaptability of golf within rehabilitation and wellbeing. She explains that “in golf we might simplify instructions or encourage mobility through walking and not taking the buggy.”
Equipment can also be modified to suit different abilities, with Matchett noting that “the use of the ‘one club’ negates the need for a golf bag for those with mobility issues.”
Beyond the physical aspects, she emphasises that golf can support broader therapeutic goals: “golf can also incorporate other wider goals set by the client, for example improving social skills, coping with stress, anger management, improving concentration and memory and providing access to green space.”
Physical benefits of golf
Our research shows that older golfers, recognise the value of improving their fitness, using golf as a way to quietly build strength, balance, and endurance. In our survey, 47% of players said they play for physical gains.
A single round can deliver multiple benefits:
- 6–10 km of walking per round, often across uneven ground, supporting cardiovascular health, balance, and leg strength.
- The golf swing engages core strength, flexibility, and coordination.
- Regular play helps maintain mobility, posture, and endurance—all vital for avoiding falls.
- As a low-impact sport, it places less stress on joints and tendons than running or racquet sports.
Importantly, golf feels like leisure while delivering the same benefits as structured exercise. That’s why players find it sustainable over the long term.
Mental health benefits of golf
Golf also provides a workout for the mind. Players reported improvements in concentration, memory, stress management, and emotional regulation, with 59% saying it helps them relax and 52% experiencing a mood boost after playing.
Notable mental health benefits include:
- Reduced stress and anxiety through time outdoors in green space.
- Social interaction, helping to combat loneliness and strengthen emotional wellbeing.
- Goal setting and routine, which provide structure, focus, and identity.
- Cognitive stimulation from planning shots, scoring, and learning new skills—known to slow mental decline.
For many older players, the emotional lift of a great shot, the friendly competition, and the sense of community are as powerful as the physical gains.
What golfers say…
Behind the stats are real people for whom golf is life-enhancing and they report their own stories.
“I started playing golf at 59 and have played regularly throughout my 60s and 70s. It’s been a great way to stay active without the intensity of higher-impact sports, that I used to play. I’ve found golf keeps me mentally sharp, there’s always something to focus on or improve. And if you need to take it easier, you can just play 9 holes or adapt the game slightly to suit you.” Sheila Selwyn
“Golf has been a big part of staying active and engaged as I’ve got older. I picked it up more seriously in my 60s, and while I’m not breaking any records, it’s kept me moving, thinking, and socialising. More than anything, it’s the social side that’s been important.” Julian Welch
John Payne recently made headlines in July 2025 by scoring his first-ever hole-in-one the day after turning 90. He credited golf with keeping him “active and interested in life.”
These aren’t rare exceptions, they reflect a broader pattern of consistent participation and connection through golf.
Barriers to golf for over 65s
While golf remains popular among older adults, our research shows some key challenges that can limit participation. The most common barrier is health or mobility issues (58%), followed by weather conditions (47%) and the cost of membership or green fees (38%). Other factors include time constraints (18%), lack of playing partners (18%), and transport or access to courses (16%).
These concerns reflect a wider picture for this age group, health changes, fixed incomes, and practical access can all make regular play harder. While the average age of UK golf club members is over 55, this also highlights that golf can be less accessible to those with lower financial means.
The good news is that many of these barriers can be overcome. Courses, coaches, and clubs increasingly offer flexible membership options, shorter formats, and adaptive equipment to suit different needs. For those facing mobility challenges, golf’s adaptable nature, from seated play to modified swing techniques, means the sport can evolve with the player, helping them stay active, social, and engaged well into later life.
A sport that adapts with you
Built-in flexibility
Golf can be played by people of all ages, abilities, and health conditions. The handicap system keeps competition fair, while multiple tee placements and the option to play 9 rather than 18 holes make the game accessible. Even swing techniques can be adjusted to suit mobility, strength, or range of motion.
Adaptations through therapy
From an occupational therapy perspective, golf can be graded and adapted in countless ways. Players might use lighter clubs, visually distinctive balls, or take seating breaks. Indoor putting mats or modified targets can also be introduced to suit endurance, balance, or sensory needs.
Playing for life
This adaptability means people don’t have to stop playing as they age—they can simply change how they play. In doing so, they continue to enjoy the physical, cognitive, and social benefits that make golf such a valuable activity for healthy ageing.
Staying golf-fit
Insights from Matt Scott, Golf Fitness Expert at Matt Scott PT
To keep enjoying the game for decades, investing in your physical conditioning is key. According to Matt Scott, golf can play a vital role in maintaining strength, balance, and coordination as we age, especially when walking the course. But to truly stay golf-fit, he advises being intentional with how you prepare and care for your body.
“Warming up properly before a round is one of the easiest ways to protect yourself from injury,” says Matt. “A few dynamic stretches and practice swings can make a real difference in how your body feels during and after the game.”
He also recommends focusing on flexibility and core strength. “Exercises like yoga or Pilates are great for maintaining mobility and helping your body move the way a golf swing demands,” he explains. “Balance and leg strength are just as important — they support a stable swing and help prevent falls, especially as we get older.”
Matt is clear that being realistic and adaptable is crucial. “Don’t overdo it. If you’re feeling tired or recovering from injury, adjust how often you play, or use a buggy. Golf should be sustainable and enjoyable, not a strain.”
He stresses the benefits of personalised golf fitness routines: “The most effective programs are tailored to the individual, your goals, your limitations, your lifestyle. A well-designed routine can improve your golf swing and help with everyday movement too.”
And for those thinking of starting golf later in life. “Embrace it,” Matt says. “You’re learning a new skill that challenges your mind and body, but it’s low-impact and highly rewarding. Golf gives you purpose, structure, and enjoyment, it really can transform your routine.”
Whether you’ve played for years or are just starting out, Matt believes the long-term benefits speak for themselves: “Golf supports mobility, mental health, and social wellbeing well into later life. With the right approach, age doesn’t have to be a barrier. It can be a motivator.”
Specialist golf insurance from SportsCover Direct
In addition to taking care of your physical and mental wellbeing, it’s essential to protect yourself financially. Golf is no exception, with the risk of injury to others, damage to property, and the threat of losing expensive equipment, having specialist golf insurance is a smart and necessary precaution.
SportsCover Direct’s specialist golf insurance offers cover for personal liability in case you accidentally injure someone or damage property on the course — even including up to £250 towards the traditional clubhouse round if you score a hole-in-one during a competition.
Your equipment is protected too, with up to £7,500 cover for clubs, bags, and single seater buggies. We’ll even replace damaged clubs with brand new ones, with no single item limits. And for added reassurance, our personal accident cover provides a lump sum payout in the event of serious injury or accidental death while playing.
Find out more and get a quote tailored to your needs. Contact our team if you have any questions.
Sources
- One Poll Survey July 2025 (1000 UK adult golfer respondents)
- England Golf participation and membership statistics (2023–2025) – increased rounds played, average golfer age,
- Scoping Review of Golf and Health (BMJ 2017)
- Samways J, Pollitt M, Studdert S, Kadam S, Fletcher L, Barrett L, Westhorpe L (2024) The therapeutic value of golf: a resource for healthcare professionals. London, UK: Sport for Confidence, Golf in Society.
- https://www.bbc.co.uk/news/articles/ckg35rprk5mo
This blog has been created as general information and should not be taken as advice. Make sure you have the correct level of insurance for your requirements and always review policy documentation.