Key points
- The Compendium of Physical Activities rates bowling at 3.0 METs, and indoor bowling at 3.8 METs: the lower end of moderate intensity.
- For a 70 kg person, an hour of active play burns roughly 210 to 270 kcal; a real evening out, with all the waiting, burns considerably less.
- Bowling works the legs, shoulder, wrist, balance and coordination.
- It is a social activity and well suited to seniors, provided you choose a light ball.
- Precautions: a ball that matches your strength, a warm-up, and care for your back, wrist and knees.
Is bowling a healthy sport?
Yes, bowling is good for your health, as long as you do not expect it to deliver what it cannot. It is a light-to-moderate intensity activity: it will not replace running or swimming for cardiovascular endurance, but it gets your whole body moving, maintains balance and coordination, and is easy to take up at any age, with a strong social dimension.
Its great advantage is regularity: an enjoyable activity that you do every week with friends or in a league often does you more good than a more intense sport given up after a month.
How many calories does bowling burn?
An hour of active bowling burns about 210 to 270 kcal for a 70 kg person, according to the reference values of the Compendium of Physical Activities, the scientific database that measures the intensity of activities in METs (metabolic equivalents: 1 MET is the energy spent at rest). The Compendium gives bowling a value of 3.0 METs, and indoor bowling 3.8 METs.
The calculation is simple: energy burned (kcal) ≈ METs × weight (kg) × duration (hours).
| Weight | 1 hr at 3.0 METs | 1 hr at 3.8 METs |
|---|---|---|
| 55 kg | 165 kcal | 209 kcal |
| 70 kg | 210 kcal | 266 kcal |
| 85 kg | 255 kcal | 323 kcal |
| 100 kg | 300 kcal | 380 kcal |
These figures are estimates for one hour of continuous activity. In a game with friends, each player spends most of the time waiting for their turn: a two-hour evening with six people per lane adds up to far less than two hours of real effort. And a soft drink with a portion of chips at the bar more than cancels out what you burned.
Which muscles does bowling work?
Bowling mainly works the legs, the bowling arm and the stabilising muscles of the core. Each delivery combines a 4- or 5-step approach, a lunging slide on the front leg, an arm swing with a ball that can weigh up to 7 kg, and then holding your balance at the end of the movement.
- Legs and glutes: the deep knee bend of the slide strengthens the quadriceps and glutes, especially on the front leg.
- Shoulder, arm and forearm: they carry and guide the ball, and the forearm stabilises the wrist at the release.
- Core: the abdominal and back muscles stabilise the upper body as it leans forward.
- Balance and coordination: synchronising your steps and your arm, then holding the finish position, requires good proprioception.
Good basic technique spreads the effort and avoids putting all the load on your arm.
Mental and social benefits
Bowling’s most striking benefits are probably social and mental. It is a game played in a group, where you spend as much time chatting and cheering as bowling, which makes it an ideal outing with family, friends or colleagues, as our guide to bowling for team building shows.
- Concentration: aiming at a target on the lane, repeating a precise movement and handling the pressure of a decisive spare all train your focus.
- Managing emotions: accepting a gutter ball and bouncing back on the next shot is a good exercise in patience.
- Social ties: leagues bring together bowlers of all ages and backgrounds every week. In Morocco, the ASBM (Association Sportive du Bowling Marocain, the Moroccan Bowling Sports Association) has been bringing together players of every generation since 2007 in its league at the Megamall in Rabat.
- Measurable progress: your average gives you a concrete goal, which keeps you motivated.
Is bowling suitable for seniors?
Yes, bowling is one of the sports best suited to seniors, and many league bowlers keep playing well past 60 or 70. The intensity stays moderate, everyone sets their own pace, and the activity helps maintain walking, balance and social life.
A few adjustments make it more comfortable: a lighter ball (8 to 11 lb depending on strength), a shorter approach of 3 or 4 steps, well-fitting shoes and, if needed, a bowling ramp, which is also used by wheelchair users and people with reduced mobility. For equipment, see our guide on how to choose a bowling ball.
What precautions should you take?
Bowling is a low-risk activity, but injuries do happen, most often because of a ball that is too heavy, poor technique or skipping the warm-up.
| Area | Risk | Prevention |
|---|---|---|
| Wrist and thumb | Tendinitis, thumb pain | Suitable ball, drilled to fit your hand, wrist support if needed |
| Lower back | Lower back pain from bending | Bend your knees rather than your back, warm up |
| Knees | Overload on the front leg | Controlled slide, gradual knee bend |
| Shoulder and elbow | Overuse pain | Let the arm swing without forcing, limit the number of games at first |
| Falls | Slipping on a wet patch or on the oiled lane | Clean, dry bowling shoes, never step over the foul line |
A common rule of thumb is to choose a ball weighing around 10% of your body weight, without exceeding what you can comfortably swing several times in a row. If you have a heart or joint condition, or are pregnant, ask your doctor’s advice before taking up regular activity again.
How do you make it a regular activity?
To really benefit from bowling, the most effective approach is to play regularly, once or twice a week, and to add walking or another endurance activity. The World Health Organization recommends that adults do at least 150 to 300 minutes of moderate-intensity activity a week: bowling can contribute to that goal, but cannot meet it on its own.
The simplest option is a league: a fixed evening, a group, a ranking, and therefore lasting motivation. Find a centre near you in our directory of bowling centres in Morocco or join a bowling association.
Frequently asked questions
Does bowling help you lose weight?
Bowling on its own does little for weight loss: an hour of active play burns about 210 to 270 kcal for a 70 kg person, and a real game involves a lot of waiting. It can, however, complement regular physical activity.
How many calories does a game of bowling burn?
There is no precise figure, as it all depends on the time actually spent moving, your weight and the number of players per lane. As a rough guide, 15 minutes of activity at 3.8 METs comes to about 65 kcal for a 70 kg person.
Is bowling a real sport?
Yes. Bowling is a recognised sport, governed by the International Bowling Federation, itself recognised by the IOC since 1979, with world championships and a professional tour.
Can you bowl after 60?
Yes, it is an activity very well suited to seniors: the intensity is moderate and everyone plays at their own pace. Just choose a light ball and warm up.
Is bowling bad for your back?
No, not if you play with a suitable ball and good technique. Bend your knees during the slide rather than leaning forward with a rounded back, and warm up before you play.
