A round on foot can cover roughly 6.2 miles, depending on routing, pace and the paths between shots. The walk is part of golf’s rhythm as much as its exercise.
Walking and riding play differently
On undulating parkland terrain, walking generally requires more energy than riding in a cart. Actual expenditure varies with body size, hills, weather, pace and whether you carry or use a push cart. Choose the option that suits your health and the day; a cart still leaves plenty of opportunities to move between shots.
Take care of the back nine
Start hydrated and drink regularly, especially in warm or humid weather. Bring water and consider electrolytes when heat and sweat make them useful. A familiar snack with carbohydrate and some protein around the turn can help make a long afternoon more comfortable; there is no magic protein deadline on the course.
Practice stability between rounds
Gentle side planks, bird dogs and controlled carries can develop trunk endurance. Begin with short, well-controlled sets and build gradually. They may help support a comfortable posture late in the round, though no routine can guarantee prevention of lower-back fatigue. Stop if a movement causes pain and seek appropriate advice when needed.