There’s nothing quite like the serenity of a golf course—the quiet whirring of the carts zooming by, the fresh whack of a driver hitting a ball straight ahead, and the clinking of a long putt as it bounces against the rim of a hole.

Golf has proven to be more than just these enjoyable moments, however. Few other sports can match its combination of light aerobic exercise, mental engagement, and social connectivity, whether you’re tackling a full course, practicing at a driving range, or enjoying a simple round of mini golf. If you’re looking for more of an excuse to work on your handicap, take a peek at some of the primary advantages this game has to offer.

Getting physical

Although perhaps less demanding than high-impact sports, golf still has many significant physical benefits, especially on a full course. For one, between the walking and repeatedly engaging in powerful swings, you can significantly increase your cardiovascular fitness, in turn lowering your blood sugar levels, improving your lung function, and supporting the overall functionality of your heart. Want to multiply this upside? Forgo a cart—on a standard eighteen-hole course, for instance, you’ll end up walking between three to eight miles, burning up to 1,200 calories.

Further, carrying your clubs yourself and driving the ball forcefully may strengthen your upper body. The former exerts your shoulders, arms, and back, while the repeated swinging motion works your core muscles. This movement can also help improve balance, agility, and flexibility, all of which are important for reducing injury risk and maintaining physical well-being as you age. In fact, a study by the American Heart Association tracking nearly 6,000 adults with an average age of seventy-two who hit the links once a month found that the death rate among the golfers versus nongolfers was 10 percent lower.

A good mental workout

Whatever type you prefer, the benefits of golf extend far beyond its physical form—often overlooked are its equally valuable psychological upswings. Perhaps the biggest impact is on mental health. Sports in general have a tremendous ability to help reduce anxiety and depression symptoms thanks to the release of endorphins and lowering of stress hormones, and with it requiring great patience and concentration, golf may be particularly effective at easing the pressure of daily life and providing a mood boost. (The key, of course, is to try not to get caught up in the rigor of competition or the frustration of an imperfect shot.) Not to mention that it gets you out in nature, which various research has shown to have a positive impact on your mental state. By spending even just an hour under the bright blue sky amid the fresh air and idyllic green landscape, you’re sure to leave feeling more refreshed.

Golf also delivers excellent cognitive benefits by challenging the brain. With each stroke, the sport requires its players to use strategic and critical thinking to measure distances, judge topography, and more, all to assess the perfect shot. Such mental stimulation can go a long way toward keeping your mind sharp and possibly slowing cognitive decline. A study published by BMJ Open Sport & Exercise Medicine found that exercises like golf can maintain or even improve attention and processing speed in older adults. Tee up, and you may be actively promoting your brain functioning even as you enjoy a fun, low-stress activity.

The perfect hangout

Sports are some of the best avenues for strengthening bonds and forging new connections, but perhaps none is as conducive to social interaction as golf. Individuals can delight in friendly competition while still having opportunities talk between strokes and hole changes, allowing them to get to know one another and have meaningful conversations without the pressure of having to focus entirely on each other. Such a dynamic can facilitate all sorts of relationships, whether you’re catching up with family, working through a disagreement, or even networking for business—after all, how many deals over the decades have been solidified after a day on the green?

As for making friends, golf is a great way to meet new people since many players tee off in groups or share scheduled tee times. Even at a driving range, you can easily meet fellow enthusiasts looking to share their tips and tricks or simply make idle chatter as you work side by side on improving your swings. Moreover, golf is an intergenerational sport—anyone can play it regardless of age or skill level thanks to its low-intensity nature and basic gameplay. If you’re an older adult, you can enjoy the game with your children or grandchildren, either on a full course or a mini one, or you may simply cross paths with those from other age groups as you play through your round. In both cases, these interactions can help bridge the divide between generations and provide everyone with valuable new perspectives that they may have never considered before.

While golf may often be regarded as an expensive sport, it can be relatively accessible thanks to municipal and public courses that offer lower rates, with driving ranges and mini golf courses providing cost-effective alternative options as well. So whether you’re a seasoned player or are just considering picking up the game, book your time slot and experience all the rewards that make golf a potential pathway to a healthier lifestyle.