How To Lose Weight With Bowling Fitness?

Exercise is one of the most effective ways to boost your fitness and weight loss goals alongside a healthy calorie-controlled diet.

How To Lose Weight With Bowling Fitness?

 However, spending hours in the gym every day isn’t everyone’s idea of a good time. 

Thankfully, there are many other ways to ensure that you are getting in enough movement and exercise without having to ever set foot inside a gym. 

One of the most fun ways to lose weight through exercise is bowling for fitness.  In this article, we will look at how you can lose weight with bowling fitness and how bowling can positively impact your overall health and weight. 

Health Benefits Of Bowling

As with any form of physical exercise, many health benefits can be obtained through regularly partaking in bowling. 

Although there is not a huge amount of cardio involved in this sport, there are a plethora of other health benefits that you can experience when practicing bowling.

Muscle Growth

One of the main health benefits of bowling is muscle growth and toning. 

If you have ever picked up a bowling ball before, you will know that even the smallest, lightest ball is fairly heavy. 

Repeatedly lifting and throwing heavy bowling balls can lead to significant improvement in your overall muscle tone and mass. 

As you improve your strength and muscle tone, you can increase the amount of weight you are lifting by moving to a heavier ball.

Once you get to the point where you can comfortably use the heaviest available ball, you can continue to improve your muscle tone and mass by increasing the amount of time you spend actively bowling.


While bowling is great at building muscle mass, it is also great at stretching your muscles and tendons to help create lean and elongated muscles. 

This can be a particularly attractive benefit, especially if you are concerned about becoming too bulky when building your muscle mass.

 Another benefit of the stretching that is achieved while bowling is the decreased risk of injuring yourself. 

The more you stretch your muscles, the less likely you are to tear a ligament or feel overly stiff and sore the next day.  


When bowling, your balance is constantly improving.  Each time you throw a bowling ball down the alley, your body is having to use its muscles and sense of balance to keep you from falling over with the one-sided weight of the bowling ball. 

This can be a great overall health benefit, however, it can also make other types of exercise easier, including running, dancing, or hiking, which can help improve your weight loss journey. 

When your balance improves, you are more likely to be confident in undertaking new types of exercise and movement that can help to further your weight loss. 

Hand-eye coordination

Hand-eye coordination

Another benefit of bowling fitness is improved hand-eye coordination. 

This is another benefit that can be transferred to other areas of your life and other types of exercise. 

The better your hand-eye coordination becomes, the more likely you are to engage in other activities and forms of exercise where hand-eye coordination is required. 

This can help to increase your rate of weight loss and improve overall health in other aspects.  

Weight Loss

Despite the small area in which bowling takes place, there is a significant amount of moving around that happens during a game. 

Not only are you going to be walking back and forth between the bowling lane and your seat, but if you are doing well, there is likely to be bursts of higher energy output during celebrations. 

There are also active weight loss benefits to be gained from the increased muscle mass that you can develop through bowling. 

Depending on your weight and height, it is possible to burn up to 275 calories per hour while bowling.

Reduced Risk Of Disease

As with any exercise that helps you to lose weight, you can successfully reduce your risk of various diseases with bowling fitness.

 Diseases such as cardiovascular disease, diabetes, and even your risk of strokes and high cholesterol can be reduced through regular engagement in physical activity like bowling. 

Leading a sedentary and unhealthy lifestyle is a huge factor in the development of such diseases and combating them with exercise such as bowling fitness can help improve your quality of life and extend your life expectancy significantly.

Improved Heart Health

As mentioned above, engaging in bowling fitness can significantly reduce your risk of developing cardiovascular disease. 

Not only that, but you can improve the overall health of your heart through regular bowling fitness sessions. 

Although the amount of cardio in bowling is on the low side, there is still a fair amount of movement involved and depending on your starting weight, it may require a significant amount of effort. 

Similarly, if you currently lead a very sedentary lifestyle, the small amount of walking required for bowling will be enough to significantly improve your heart health when you start bowling. 

Improved Social Life

Because bowling generally requires more than one participant, it can be a great way to improve your social life. 

While this may not directly affect your weight loss, it can still have an indirect impact. 

As an example, you could find or create a group of friends or like-minded individuals who also would like to lose weight through bowling fitness to join you.  This can be a great way to keep yourself accountable for your weight loss. 

Alternatively, simply spending time with friends while you exercise through bowling can help to improve your mental well-being which can, in turn, help you focus on leading a more healthy lifestyle. 

How Many Calories Are Burned When Bowling?

The specific amount of calories that are burned while you are bowling varies from person to person depending on their weight, height, and muscle mass. 

If you are just starting out on your fitness and weight loss journey, you are likely to burn more calories per hour than someone who is smaller. 

On average, an adult can burn between 100 and 300 calories per hour when bowling. 

The size of the ball that you use can also have an impact on the calories that you burn, although this shouldn’t influence your ball choice too much.  If the ball is too heavy you could end up injuring yourself. 

Final Thoughts

Bowling fitness can be a great way to lose weight and exercise while having fun with friends and family. 

There are many health benefits that can be gained from bowling alongside your weight loss that will help you achieve your fitness goals even sooner.

Jenna Priestly