Walking nine holes and carrying or pushing your bag can mean well over an hour on your feet and a few miles covered. Most men don't count it as exercise. They should. National guidelines suggest adults aim for about 150 minutes of moderate activity a week, and brisk walking is the textbook example.
What counts as "moderate"
A simple test: you can talk, but you couldn't sing. A purposeful walk, a hilly course on foot, yard work and an easy bike ride all qualify. Ten minutes at a time adds up.
Add the two things walking misses
- Strength, twice a week. Getting up from a chair without your hands, carrying the groceries, a few push-ups against the kitchen counter. Muscle keeps everyday life easy.
- Balance, most days. Stand on one foot while you brush your teeth, holding the sink. Walk heel to toe down the hall. Balance is what keeps a stumble from becoming a fall.
A simple week
- Three or four brisk walks of 30 to 45 minutes, or a walked round of golf.
- Two short strength sessions of 15 minutes: chair stands, counter push-ups, carrying something heavy across the yard.
- Balance every day, one minute per leg, while doing something you already do.
Before you ramp up, check with your doctor if you have heart, lung or joint problems, or haven't been active for a while. Start smaller than you think you need to.
Sources
About this guide. General information for adult readers, not medical advice. It can't account for your health history or medicines, so talk to your doctor before acting on it. How we work: editorial standards.