You see them in parks now. People of all ages, walking through the trees with a few colourful discs in hand, stopping to throw at a metal basket. It’s not a fad that will pass. Disc golf has quietly become one of the fastest-growing outdoor activities in the United States, and for good reason. It’s a game that asks almost nothing of you before you start, yet gives back more than you might expect.
This article is for informational purposes only and is not a substitute for professional medical advice. Consult a qualified doctor before beginning any new physical activity, especially if you have existing health concerns or joint issues.
Walking an 18-hole course typically covers between 3 and 8 kilometres (2 to 5 miles), depending on the layout. You’re not running, not jumping, not straining. You’re walking at your own pace, bending occasionally to pick up a disc, and throwing with a motion that’s gentler on the joints than a tennis serve or a golf swing. The Professional Disc Golf Association reported nearly 150,000 active members in 2022, with over a million new players joining the sport in recent years. Those numbers aren’t coming from young athletes alone.
Disc golf is a low-impact game that combines walking, gentle throwing, and time outdoors. It’s easy to learn, costs very little to start, and most courses are free. For anyone looking for a reason to get outside and move without punishing their body, it’s worth a try.
Why Adults Are Turning to Disc Golf
After a certain age, the body starts sending clearer signals. Joints that once tolerated a weekend of tennis or a long hike now remind you the next morning that you’re not twenty-five anymore. The appeal of disc golf is that it doesn’t fight those signals. It works with them.
The game is non-adversarial. You aren’t competing directly against another player in the way you would in tennis or basketball. You’re playing against the course itself, trying to get your disc into the basket in as few throws as possible. That changes the social dynamic. Research on adult play shows that activities without direct competition reduce anxiety and make it easier for people of different skill levels to enjoy the same space. A 68-year-old can play alongside a grandchild or a friend who has never thrown a disc, and neither feels out of place.
There’s also the matter of cost. A starter set of three discs—a driver, a mid-range, and a putter—can be had for under thirty dollars. That’s it for equipment. No membership fees, no court rentals, no green fees. The rapid growth of disc golf courses means that many communities now have a course within a short drive, often in a public park you already visit.
What You Need to Know Before You Start
The game is simple, but a few things are worth understanding before you head out.
Disc golf is played like golf, but with flying discs instead of balls and clubs. Each hole has a tee pad where you throw from, and a metal basket with chains that catch the disc. You aim to get the disc into the basket in as few throws as possible. The discs themselves are not frisbees. They are purpose-built, with different shapes and weights for different types of throws. A driver is designed for distance, a mid-range for control, and a putter for short, accurate throws near the basket.
Most beginners make the mistake of throwing too hard. The discs are designed to fly with a spin, not raw power. A smooth, controlled throw will go further and straighter than a wild heave. The first few rounds are about learning how the disc behaves, not about scoring well.
Start with a mid-range disc only. Leave the driver and putter at home for the first few rounds. You’ll learn the throwing motion faster without switching between different discs.
How the Body Responds to Disc Golf
Walking an 18-hole course at a relaxed pace takes about an hour and a half to two hours. That’s a solid walk, often on uneven ground, through woods and open fields. The cardiovascular benefit is real, but it’s gradual. You’re not pushing your heart rate into a training zone, but you’re keeping it elevated for a sustained period, which is exactly the kind of activity that supports heart health without stressing the joints.
The throwing motion engages the shoulders, core, and legs in a rotational pattern that’s similar to a golf swing but with less torque. The PDGA notes that throwing discs enhances upper-body strength and flexibility. For anyone who has lost range of motion in their shoulder or feels stiffness in their back after sitting, this gentle rotation can be a way to maintain mobility without forcing it.
There is also the mental side. The game requires focus—reading the distance, the wind, the trees, the slope. That kind of concentration clears the mind of other things. Several minutes of problem-solving per hole, repeated over 18 holes, adds up to a sustained break from whatever else is on your mind.
Walking a typical 18-hole disc golf course burns roughly the same number of calories as a brisk walk of similar distance. The throwing motion adds a small amount of upper-body work, but the primary benefit is the sustained low-impact walk.
What to Look for in Your First Discs
You don’t need much to start, but the right discs make a difference. The most common mistake beginners make is buying a heavy, fast driver because it looks like what the pros throw. Those discs are designed for high arm speed and will fly poorly for someone who hasn’t developed the throwing technique yet.
A good starter set has three discs, each serving a different purpose. The driver is for long throws off the tee, the mid-range for controlled approach shots, and the putter for short, accurate throws. For a beginner, a lighter weight disc—around 150 to 160 grams—is easier to control than a heavier one. The plastic matters too. Softer plastic grips better in the hand but wears faster. Harder plastic lasts longer but can be slick in wet conditions.
One brand that consistently makes good starter sets is Discraft. Their Discraft Starter Set includes a driver, mid-range, and putter in lightweight, easy-to-throw plastic. Another solid option is Innova, the company that essentially started the modern disc golf industry. Their Innova Starter Set is similar in design and quality, and both are widely available online or in sporting goods stores.
Neither set is dramatically better than the other. The main difference is feel. The Discraft discs tend to have a slightly softer grip out of the box, while Innova discs are a bit firmer. If you can, hold both before buying. If not, either will serve you well.
Discraft Starter Set
- Includes three discs: driver, mid-range, putter
- Lightweight, beginner-friendly plastic
- Widely available and well-reviewed
Note: The putter in this set is a bit understable, meaning it tends to curve right for a right-handed backhand throw. That’s fine for learning but may require adjustment as you improve.
Innova Starter Set
- Three-disc set with classic beginner-friendly moulds
- Firm plastic that holds up well to wear
- Innova is the most recognised brand in disc golf
Note: The driver in this set is a Leopard, which is a well-regarded disc for beginners, but it may be slightly too fast for absolute first-timers. Consider using only the mid-range for the first few rounds.
Finding a Course Near You
Before you buy discs, it’s worth checking what’s available locally. The UDisc app is the standard tool for this. It lists courses worldwide, with user ratings, maps, and descriptions of the terrain. You can filter by difficulty, length, and whether the course is free or paid. Over 90% of courses in the United States are free, so the barrier to entry is essentially zero once you have the discs.
Most courses are in public parks, often in areas that were underused before the baskets were installed. The growth of disc golf courses in public parks has been driven by their low cost and minimal environmental impact. A course needs only baskets, tee pads, and signage. It doesn’t require watering, mowing, or fertilising. The natural terrain—trees, slopes, open fields—becomes part of the game.
For your first visit, look for a course rated 4.0 or higher on UDisc with a “Short” or “Easy” layout. Avoid courses described as “Championship” or “Pro” until you’ve had some practice. A short, open course with wide fairways is ideal for learning.
- Disc golf is a low-impact walk with gentle throwing, suitable for most fitness levels.
- Start with a lightweight mid-range disc, not a driver, to learn the throwing motion.
- Most courses are free to play and located in public parks within a short drive.
- The UDisc app is the best way to find and rate courses near you.
Closing Thoughts
John here. I started playing disc golf a couple of years ago, after a friend mentioned it was something he did with his grandson. I wasn’t looking for a new hobby. I just wanted a reason to be outside more often. What I found was a game that asks very little of me but gives me a couple of hours of walking, throwing, and not thinking about anything else. The discs cost me about what I’d spend on a decent dinner out. The course is a ten-minute drive away and costs nothing.
If you’re curious, the best thing to do is pick up a Discraft Starter Set or an Innova Starter Set, download the UDisc app, and find a short, easy course near you. Don’t worry about the score. Just throw the disc, walk to where it lands, and throw it again. You might be surprised how quickly it becomes something you look forward to.
References
UDisc article on adults needing playtime and disc golf as an option — read here.
Blog post on the rapid rise of disc golf courses in public parks — read here.
Overview of disc golf statistics, demographics, and health benefits — read here.
