Is FootGolf Good Exercise? What the Evidence Says

FootGolf is a real workout if you walk the course, but nobody has measured exactly how much. We searched PubMed and found no study of FootGolf steps, distance, heart rate or calories. What exists is solid research on walking a golf course, which is the closest comparison, plus published course lengths. Anything specific to FootGolf below is labeled as an estimate.

What research says about walking a golf course

A 2017 rapid review of 19 studies in BMJ Open, Luscombe and colleagues, found that golfers on average reached the often-cited 10,000 steps over 18 holes, walking between 6.4 and 11.3 km. About half of the measured effort levels fell in the moderate range. Riding an electric cart significantly reduced energy use, heart rate and distance walked.

How FootGolf differs

FootGolf holes are shorter than golf holes. Published layouts give a sense of scale: the AFGL-certified Legends Walk course at Orange Lake lists 18 holes at 2,370 yards, par 67, walking only, about two hours. Disney's Oak Trail lists 9 holes at 1,240 yards. Baton Rouge's BREC courses average about 150 yards a hole, also around two hours.

Those are layout lengths, not distances walked, since the walk between holes is not counted. Our estimate is that a FootGolf round involves less walking than golf on a full-length course, with the kicking adding short bursts of effort on top. That is a reasoned guess, not a measurement.

What the calorie tables say

For a 155 lb person, Harvard Health's table lists about 198 calories per 30 minutes for golf while carrying clubs, 133 for walking at 3.5 mph and 252 for general soccer. The Compendium of Physical Activities gives golf while walking and carrying clubs 4.3 METs and casual soccer 7.0. FootGolf mixes walking and kicking, so it plausibly sits between those figures, but that is our estimate.

Does it count toward weekly activity?

The CDC's guideline for adults is 150 minutes of moderate activity a week, and it lists walking fast as moderate. A two-hour round played at a brisk walking pace could cover a large share of that. If you dawdle or ride a cart, it will count for less.

Injuries and safety

We found no FootGolf injury data. FIFG rules do address safety: shoes must be designed for artificial turf or indoor use, cleats and golf shoes are not allowed, and players must make sure nobody is near the kick.

Getting more from a round

• Walk instead of riding: the golf research shows carts cut both distance and effort
• Play all 18 rather than 9: 9 holes of golf was measured at 4.4 to 5.3 km, against 6.4 to 11.3 km for 18
• Keep a steady pace between holes so walking time counts as moderate activity

Curious how long a round takes? See how long a round of FootGolf takes. Ready to try one? Start with our how to play guide.