Golf and Your Health in Grand Rapids, Michigan

Golf is one of the most popular recreational sports in West Michigan, and Grand Rapids offers access to many beautiful public and private courses. From Indian Trails and The Highlands to nearby courses in Kentwood, Wyoming, and Rockford, local golfers enjoy a mix of scenic fairways, rolling terrain, and fresh Great Lakes air.

Golf is played on a large outdoor course where the goal is to hit a small ball into a series of holes with as few strokes as possible, using a variety of clubs. Beyond being fun and social, golf offers important physical and mental health benefits for adults of all ages in Grand Rapids.

Health Benefits of Golf in Grand Rapids

A Low-Impact Workout That Fits Many Fitness Levels

Golf combines a healthy walk with moderate physical activity. Walking an 18‑hole course can add up to 5–7 kilometers (3–4+ miles), especially if you skip the cart and walk the course.

For Grand Rapids residents, playing 18 holes three to five times per week can provide an excellent amount of endurance exercise for heart health. Carrying or pulling your clubs increases the intensity, helping you:

  • Burn more calories
  • Improve cardiovascular fitness
  • Build and maintain muscle tone in your legs, back, and core
  • Support healthy weight loss and body fat reduction

Because golf is low-impact, it’s often suitable for older adults, people returning to exercise, and those looking for joint-friendly activity—an important consideration in Michigan’s colder months when high-impact outdoor sports may be less appealing.

Mental Health and Stress Relief

Golf offers more than just physical benefits. Many Grand Rapids golfers find that time on the course helps:

  • Reduce stress and anxiety
  • Improve mood and mental clarity
  • Provide a mental challenge through strategy, focus, and problem-solving
  • Offer a break from screens and indoor environments

Local courses often feature trees, water, and open green spaces, which can be especially restorative during Michigan’s long winters and busy workweeks.

If you’re struggling with stress, low mood, or seasonal affective symptoms, regular outdoor activity like golf can complement care from local providers such as Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health.

Social Connection and Community in Grand Rapids

Golf can be played alone, with a partner, or in a group. In the Grand Rapids area, many people join leagues, charity outings, or casual weekend groups. The sport can:

  • Help you stay connected with friends and family
  • Provide opportunities to meet new people through leagues or tournaments
  • Build a sense of community belonging and support

Local golf leagues and community programs often partner with organizations like the Kent County Health Department and Grand Rapids Public Health to promote active lifestyles.

Seasonal Considerations: Golfing in Michigan’s Climate

Grand Rapids experiences four distinct seasons, which affects how and when you play:

  • Spring and Fall: Cool, comfortable walking conditions; ideal for heart-healthy rounds.
  • Summer: Warm and sometimes humid; sun and heat safety become critical.
  • Winter: Outdoor golf is limited; indoor golf simulators and driving ranges can help you stay active.

Staying active year-round is important for managing common Michigan health concerns such as heart disease, high blood pressure, and weight gain. Golf—combined with winter alternatives like indoor simulators—can help you maintain a consistent exercise routine.

Getting Started with Golf in Grand Rapids

Learn the Basics

If you’re new to golf or returning after a long break, lessons can help you build good habits and reduce your risk of injury. Consider:

  • Taking lessons from a local golf pro at a Grand Rapids or Kent County course
  • Joining beginner clinics or group lessons
  • Practicing at a driving range before playing full rounds

You can also start casually by:

  • Renting or borrowing clubs at a local public course
  • Walking 9 holes with friends instead of 18
  • Focusing on enjoying the walk and fresh air rather than your score

As you improve, you may choose to buy your own set of clubs. Many local pro shops can help you get clubs professionally fitted for your height, strength, and swing style.

Common Golf Injuries and How to Prevent Them

Golf is generally a leisurely, low-impact sport with a relatively low risk of serious injury compared to many other sports. However, injuries can still occur, especially if you play often or use poor technique.

Typical problem areas include:

  • Lower back – strains from repeated swinging or poor posture
  • Wrists and elbows – overuse injuries like golfer’s elbow (medial epicondylitis)
  • Shoulders – strains from over-swinging or poor mechanics
  • Head and eyes – rare but serious injuries from mis-hit balls or flying clubs

Causes often include:

  • Overuse and repetitive motion
  • Incorrect swing technique
  • Hitting the ground instead of the ball
  • Aggravation of previous injuries
  • Inadequate warm-up or conditioning

If you have existing joint, back, or heart conditions, discuss golf with your healthcare provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health before increasing your activity level.

Safe Golfing: Tips to Avoid Injury

Warm Up Before You Play

A proper warm-up is especially important in Michigan’s cooler climate, when muscles and joints may be stiffer. Before each round:

  • Spend 5–10 minutes walking or doing light cardio
  • Gently stretch your:
    • Back
    • Shoulders
    • Arms and wrists
    • Hips and legs
  • Do gentle mobility exercises (arm circles, trunk rotations, hip circles)
  • Take several easy practice swings or short iron shots to loosen up

Focus on Good Technique

Good swing mechanics are your best defense against injury. To stay safe:

  • Take lessons from a qualified instructor to learn proper grip, stance, and swing
  • Avoid overswinging or trying to hit the ball too hard
  • Maintain good posture throughout your swing
  • Stop if you feel sharp or unusual pain

Use Proper Equipment

The right equipment can improve comfort and reduce strain:

  • Have clubs professionally fitted for your size and swing
  • Wear supportive golf shoes with good traction
  • Choose moisture-wicking socks and gloves to reduce blisters
  • Dress in layers to adapt to changing Michigan weather

If you have back, hip, or knee issues, consider using a push cart or power cart instead of carrying a heavy bag.

Weather, Sun, and Hydration Safety in Grand Rapids

Sun and Heat Safety

Even in Michigan, UV exposure can be significant, especially from late spring through early fall and when sunlight reflects off water or sand traps. Protect yourself by:

  • Wearing a wide-brimmed hat or cap
  • Using sunglasses with UV protection
  • Applying broad-spectrum SPF 30+ sunscreen to exposed skin and reapplying every 2 hours
  • Choosing lightweight, breathable clothing

In hot and humid summer conditions:

  • Drink water before, during, and after your round
  • Avoid or limit alcohol, which can worsen dehydration
  • Consider playing early in the morning or later in the evening to avoid peak heat
  • Take breaks in the shade when needed

In times of extreme heat or poor air quality, consider shortening your round or rescheduling.

Cold and Windy Conditions

In cooler spring and fall weather:

  • Dress in layers you can remove as you warm up
  • Wear gloves and warm socks to protect hands and feet
  • Take extra time to warm up muscles and joints

Cold, tight muscles are more prone to injury, so proper warm-up is especially important in Michigan’s shoulder seasons.

Course Safety and Golf Etiquette

Staying aware on the course helps protect you and others:

  • Stand at least four club lengths away from anyone swinging a club
  • Stand behind a player who is swinging, never in front or directly to the side
  • Always check that no one is nearby before you swing
  • Do not hit until the group in front is clearly out of range
  • If your ball is heading toward another person, shout “Fore!” immediately to warn them
  • Give right of way to ground staff and wait until they signal it is safe to play

When lifting and carrying your clubs:

  • Bend at the knees, not the waist
  • Keep the bag close to your body
  • Use a push cart or buggy if the bag feels too heavy

When to Stop Playing and Seek Care

Stop playing immediately if you:

  • Experience sudden or severe pain
  • Feel dizzy, lightheaded, or unusually short of breath
  • Notice chest pain or pressure
  • Have signs of heat exhaustion (nausea, headache, confusion, heavy sweating)

Seek first aid on-site if available, or prompt medical care from:

  • Your primary care provider
  • A local urgent care clinic
  • Emergency services (call 911) for urgent or serious symptoms

For persistent joint, back, or muscle pain related to golf, consider seeing a sports medicine or physical therapy specialist at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.

Local Resources for Healthy Golfing in Grand Rapids

Grand Rapids and Kent County offer several resources to support active, healthy living:

  • Kent County Health Department – information on physical activity, chronic disease prevention, and community programs
  • Grand Rapids Public Health initiatives – programs supporting heart health, weight management, and outdoor activity
  • Local golf courses and clubs – many offer beginner lessons, junior programs, and senior leagues
  • Fitness and physical therapy centers – to help with conditioning, injury prevention, and rehabilitation

If you’re unsure where to start, contact your local golf course or healthcare provider to discuss safe ways to incorporate golf into your fitness routine.

Key Points to Remember

  • Golf is a low-impact, heart-healthy sport suitable for many ages and fitness levels.
  • Regular play can help you lose weight, reduce body fat, improve endurance, and support mental health.
  • Common injuries involve the lower back, wrists, elbows, shoulders, head, and eyes, but proper warm-up, technique, and equipment can reduce risk.
  • Always stop playing and seek medical advice if you experience pain or concerning symptoms.
  • Grand Rapids residents can take advantage of local courses and healthcare providers to make golf a safe, enjoyable part of a healthy lifestyle.