How to Keep Playing Golf After 65 Without Overdoing It

Simple golf exercises for seniors, warmups, pacing adjustments and recovery habits can help make the game feel more manageable. Before starting a new exercise routine or changing your activity level, talk with your doctor, especially if you have chronic health conditions, pain or balance concerns.

Key takeaways: 

• Golf can support an active lifestyle after 65 when you pace yourself and listen to your body.

• The best golf exercises for seniors often focus on strength, balance, flexibility and walking endurance.

• A short warmup before playing can help prepare your body for rotation, walking and swinging.

• Playing nine holes, using a cart, choosing forward tees or taking rest days can make golf more sustainable.

• You should stop playing and talk with your doctor if you have chest discomfort, dizziness, unusual shortness of breath, new weakness, balance issues or pain that does not improve.

Why golf after 65 may feel different

Golf asks a lot from your body. A round can include walking, bending, rotating, swinging, standing on uneven ground and repeating the same movement many times. After 65, those movements may feel different than they used to.

You may notice:

• Less shoulder, hip or back mobility

• Shorter driving distance

• Slower swing speed

• More stiffness after sitting in a cart

• More fatigue late in the round

• Longer recovery after playing

• More sensitivity to heat or dehydration

• More need for warmups, stretching and rest

These changes do not mean you have to stop playing. They may mean your golf routine needs to fit your body now, not the body you had 10 or 20 years ago.

Dr. Lovette’s advice is especially important if you are returning to golf after surgery, illness, injury or a long break from regular activity.

Is golf good exercise for older adults? 

Golf can be part of a healthy activity routine for older adults, especially when it includes walking, balance, strength and social connection. Depending on the course and how you play, golf can help you spend more time moving instead of sitting.

Adults 65 and older should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities at least two days a week and activities that improve balance.¹

Golf can contribute to that movement, but it usually should not be your only form of exercise. Mutual of Omaha’s June 2026 Aging Well Survey found walking or hiking was the top activity adults age 50+ wanted to keep doing as they age, followed by gardening, strength training, yoga or stretching, swimming and golf.*

A well-rounded golf fitness routine over 60 often includes:

• Walking or another aerobic activity

• Strength training

• Balance work

• Mobility and stretching

• Recovery days

For golf, that small step might be stretching before your tee time, walking a few more holes, adding one strength exercise or taking a rest day when your body needs it.

Best golf exercises for seniors

The best golf exercises for seniors are not only about distance. They are about helping your body move with more control, stability and comfort. With pain or injury being the most common barrier to staying active*, for many golfers after 65, the goal is not doing more at any cost. It is finding a way to keep moving without pushing beyond what feels safe.

1. Mobility exercises for rotation

Golf requires rotation through your upper back, hips and shoulders. If these areas are tight, your body may try to make up for it through the lower back, knees or wrists.

Try gentle movements such as:

• Shoulder rolls

• Neck turns

• Seated or standing torso rotations

• Hip circles

• Arm circles

• Gentle chest stretches

• Calf and hamstring stretches

Keep each movement slow and controlled. Stop if you feel sharp pain, dizziness, numbness or tingling.

2. Strength training for senior golfers

Strength training for senior golfers can support the muscles used in walking, balance, posture and the golf swing. Dr. Lovette emphasizes, “Strength training is important as we age because it can help slow the loss of muscle mass. You don’t need fancy equipment to get started — dumbbells, squats, push-ups or body-weight exercises can all help build strength.”

37% of adults age 50+ say strength training is one of the activities they wanted to keep doing as they age.* For golfers, strength work can support the legs, hips, core, back and shoulders — all areas that help you move through a round.

Exercises for golfers over 60 may include:

• Sit-to-stands from a sturdy chair

• Wall push-ups

• Step-ups on a low step

• Resistance band rows

• Glute bridges

• Standing calf raises

• Bird dogs

• Modified planks

• Light carries with dumbbells

Focus on form before adding weight. If an exercise causes joint pain or feels unsafe, stop and ask your doctor whether a physical therapist can help you modify it.

3. Balance exercises for stability

Balance matters during the golf swing and while walking on uneven ground. It also matters when stepping into a bunker, walking on wet grass or getting in and out of a cart.

16% of adults age 50+ say balance concerns had stopped them from being as active as they would like to be.* That is one reason balance work can be useful for golfers, especially if you play courses with hills, uneven lies or long walks between shots.

Dr. Lovette says, “Strength, balance, flexibility and walking all play a role in maintaining independence. Being stronger and better conditioned can improve stamina, support confidence and reduce the risk of falls.”

Golf balance exercises may include:

• Standing on one foot while holding a counter

• Heel-to-toe walking

• Slow side steps

• Standing marches

• Gentle weight shifts from one foot to the other

• Slow practice swings while focusing on balance

If you already have balance problems or have fallen recently, talk with your doctor before trying balance exercises on your own.

4. Walking endurance for the course

Even if you use a cart, golf still involves walking. You may walk from the cart path to the ball, across the green, up small hills or around uneven areas.

Walking also fits with what many older adults already want to keep doing. 87% of adults 50+ say walking or hiking was an activity they wanted to continue as they age.* For golfers, regular walking can help make a round feel less tiring if you’re playing without a cart.

To build endurance, start with short walks on non-golf days. For example:

• Walk 10 minutes, three days a week

• Add a few minutes when that feels manageable

• Choose flat, even surfaces first

• Add gentle hills only when your body feels ready

• Wear supportive shoes

Dr. Lovette says, “If you haven’t been exercising regularly, start small. Even a 10-minute walk can be a good first step, and you can gradually add more time or new exercises as you feel ready.”

5. Recovery after playing 

Recovery is an important part of golf fitness. After a round, your body may need gentle movement, hydration, rest and time away from repetitive swinging.

This is where many older golfers need to pay close attention.

After golf, consider:

• Walking slowly for a few minutes

• Stretching your calves, hips, back and shoulders

• Drinking water

• Eating a balanced snack or meal

• Noticing how your body feels later that day and the next morning

• Taking a rest day if you feel unusually sore or tired

• If pain lasts, worsens or limits normal activity, talk with your doctor.

A simple 10-minute golf warmup

Skipping a warmup is one of the easiest ways to overdo it. A short warmup helps your body move from sitting or driving to walking and swinging.

Try this before your next round:

• Walk for two to three minutes at an easy pace.

• Roll your shoulders forward and backward.

• Make gentle torso turns with your arms crossed over your chest.

• Do slow hip circles in both directions.

• Stretch your calves and hamstrings lightly.

• Take five to 10 slow half swings.

• Hit a few short shots before using your driver.

Avoid stepping out of the car and swinging hard right away. Cold muscles and stiff joints can make the first few holes harder on your body.

How to keep playing golf without overdoing it

Playing smarter after 65 often comes down to what you do before, during and after the round. The goal is to build a routine that gives you enough movement to enjoy the game without ignoring fatigue, pain or changing health needs.

Before your round

• Choose a tee time that matches your energy level.

• Check the weather and avoid extreme heat when possible.

• Eat a balanced meal or snack.

• Drink water before you feel thirsty.

• Bring sunscreen, a hat and any medications you may need.

• Warm up before swinging.

• Talk with your doctor if you have new symptoms or concerns.

During your round

• Use a cart when walking the full course feels like too much.

• Play nine holes instead of 18 if your energy is lower.

• Choose forward tees if they make the round more enjoyable.

• Take fewer practice swings if you are getting tired.

• Focus on accuracy and short game instead of distance alone.

• Sit down when you need a break.

• Stop if you feel chest discomfort, dizziness, unusual shortness of breath or pain that changes how you move.

After your round

• Cool down with an easy walk.

• Stretch lightly if it feels good.

• Rehydrate.

• Give yourself recovery time before another round.

• Pay attention to pain, swelling or fatigue the next day.

• Talk with your doctor if symptoms do not improve.

How often should you play golf after 65?

There is no single number of rounds that is right for every golfer after 65. For some people, nine holes once a week feels right. Others may play 18 holes several times a week and recover well.

A good way to judge your routine is to ask how you feel after the round.

Ask yourself:

• Am I unusually tired after playing?

• Does soreness last more than a day or two?

• Do I feel unsteady late in the round?

• Am I pushing through pain to finish?

• Do I need more rest between rounds?

If the answer is yes, you may need to adjust. That could mean playing fewer holes, using a cart, choosing a flatter course, taking more rest days or spending more time on putting and short game.

When to talk with your doctor

You should always consult with your doctor before starting a new exercise routine or making major changes to your activity level. That is especially important if you have chronic health conditions or have not been active recently.

This matters because many older adults do not check in before starting something new. 72% of adults age 50 and older say they rarely or never check with a doctor before starting a new physical activity to make sure it is safe.*

Talk with your doctor before playing or returning to golf if you have:

• Chest pain or pressure

• Unusual shortness of breath

• Dizziness or fainting

• New weakness or numbness

• New or worsening joint pain

• Swelling, redness or warmth around a joint

• Balance problems

• A recent fall

• A recent surgery, injury or hospital stay

• A health condition that is not well controlled

Dr. Lovette says, “Talk with your doctor before starting a new exercise routine, especially if you have chronic health conditions.”

You can also ask your doctor whether a physical therapist, trainer or golf fitness professional can help you build a safer routine.

Keep your golf routine sustainable as you age

Golf after 65 is not about playing harder. It is about playing in a way that fits your body, your energy and your goals.

A sustainable golf routine may include warmups, simple golf exercises for seniors, strength training, balance work, recovery days and honest attention to how you feel during and after a round. You may decide to play nine holes instead of 18, use a cart, choose forward tees or take more time between rounds. Those changes are not setbacks. They can be practical ways to keep the game enjoyable.

As Dr. Pawar says, “Don’t feel defeated by big goals; it’s about making choices that are sustainable for your individual life and needs.”

For golf, that may be the real win: staying active, spending time outside, connecting with others and continuing to enjoy the game at your own pace.

Frequently asked questions (FAQs)

Is 75 too old to play golf?

No, 75 is not automatically too old to play golf. Many people continue playing into their 70s, 80s and beyond. What matters most is whether the way you play fits your health, balance, stamina and mobility. Talk with your doctor if you have health concerns, new symptoms or have not been active recently.

At what age do most people stop playing golf?

There is no set age when people stop playing golf. Some people stop because of health changes, pain, mobility limits, vision changes, caregiving responsibilities or loss of interest. Others keep playing by using a cart, playing nine holes, choosing forward tees or focusing more on the short game.

At what age do golfers decline?

Golf performance changes at different ages for different people. Many golfers notice changes in distance, swing speed, flexibility or stamina as they get older. A change in performance does not mean you have to stop playing. Strength training, mobility work, lessons and equipment adjustments can help you adapt your game.

What is the biggest mistake senior golfers make when playing golf?

One of the biggest mistakes senior golfers make is trying to play the same way they did years ago without adjusting for changes in strength, flexibility, balance or recovery time. Skipping warmups, playing through pain, walking more holes than feels manageable or ignoring fatigue can make golf harder on your body.

Do golfers have a longer life expectancy?

Some research has connected golf with health and longevity, but golf does not guarantee a longer life. A 2025 golf study found that many golfers met physical activity targets and reported other activities as part of their routine.² It is best to think of golf as one possible part of a healthy lifestyle, not a promise of longevity.

What are the best golf exercises for seniors?

The best golf exercises for seniors usually include mobility, strength, balance and walking endurance. Examples include torso rotations, shoulder rolls, sit-to-stands, resistance band rows, glute bridges, calf raises, heel-to-toe walking and easy walking. Ask your doctor what exercises are safe for you before starting a new routine.

Is strength training good for golfers over 60?

Strength training can be helpful for golfers over 60 because it supports the muscles used for walking, balance, posture and the golf swing. Start with controlled movements, light resistance and good form. Talk with your doctor before beginning a new strength routine, especially if you have pain or chronic health conditions.

Sources:

*Mutual of Omaha, Aging Well Survey, June 2026. Mutual of Omaha utilized research vendor quantilope to conduct a 5-minute online survey of 400 respondents age 50 and older with annual household income of $50,000 or more, June 17-21, 2026.

1. Centers for Disease Control and Prevention, Older Adult Activity: An Overview, Dec. 4, 2025, accessed June 2026.

2. T. Ala-Vähälä, Finnish Golf Players Meet Physical Activity Targets Across All Age Groups Throughout the Year, International Journal of Golf Science, 2025, accessed June 2026.