Your spouse has a tee time, which means suddenly, you have a few hours to yourself.
You could run errands or wait it out on the couch until the round wraps up. Or you could turn that time into something that actually leaves you feeling good.
But you could also turn that time into something that helps you feel calmer, more energized or just a little more like yourself.
“Healthy habits don’t always have to be big or complicated,” says Joe Li, DO, a primary care provider with Hartford HealthCare Medical Group. “Sometimes, it’s about using the time you already have in a way that supports your physical or mental well-being.”
So if golf is on their schedule for the day, here are a few healthy ways to make that time work for you, too.
1. Take a walk
You don’t have to play 18 holes to get some steps in.
If the course allows non-golfers to walk the course or there are paths around the clubhouse, resort or neighborhood, use the time to move your body.
“Walking is one of the simplest ways to support your health,” Dr. Li says. “It can help your heart, joints, energy level and mood, and it doesn’t have to feel like a formal workout.”
Keep it casual with a slow stroll or make it more intentional by picking up your pace for 10 or 15 minutes. Either way, bring comfortable shoes, water and sun protection if you’ll be outside for a while.
> Related: 7 Hobbies That Are Surprisingly Good for Your Health
2. Try a creative or crafty activity
A few quiet hours can be the perfect excuse to work on something with your hands.
Maybe it’s knitting, crochet or embroidery. Maybe it’s sketching, adult coloring or a small watercolor set. The activity itself matters less than giving your brain something focused and enjoyable to do.
“Creative activities can give your brain a healthy break from stress,” Dr. Li says. “They require focus, but in a way that can feel calming and enjoyable.”
> Related: 5 After-Work Habits That Can Make or Break Your Health
3. Read something that isn’t on a screen
If your phone is usually your default, try swapping it for a book, magazine or crossword puzzle.
Reading can make the time feel like a real break, especially if quiet time is hard to come by.
“Many of us spend more time on screens than we realize,” Dr. Li says. “Taking a break to read something offline can help you feel more present and mentally refreshed.”
Bring the novel you keep meaning to start, a magazine you never have time to finish or a puzzle book that lets your brain play a little.
Even 20 minutes can feel like a reset.
> Related: This Is What Doomscrolling Does to Your Brain
4. Call a friend
Golf rounds are long. That makes them a great window to catch up with someone you’ve been meaning to call.
“Social connection is an important part of overall health,” Dr. Li says. “A simple phone call can support your mood and help you feel more connected, especially if it’s someone you care about.”
You could walk while you talk, sit outside with a coffee or use the time to check in on someone who’s been on your mind.
And if they don’t answer? Send a text and try someone else.
Want a Weekly Dose of Health News?
5. Try a mini mindfulness reset
You don’t need a yoga mat or a silent retreat to practice mindfulness.
A few minutes of breathing, journaling or sitting quietly can help you reset, especially if your usual day feels busy or rushed.
“Mindfulness doesn’t have to be complicated,” Dr. Li says. “Even a short pause can help your body and mind shift out of a stressed state.”
Try taking five slow breaths. Or sit outside and notice the sounds around you. Or jot down a few things you’re grateful for while you wait.
It may feel small, but that’s the point.
> Related: 5 Mindfulness Techniques Worth Trying
6. Explore nearby
If the course is near a town, park, beach, trail, garden or shopping area, make your own little outing.
“Trying something new, even something small, can be good for your brain and your mood,” Dr. Li says. “Novelty can make the day feel more engaging and help break you out of your usual routine.”
Your spouse gets the golf course. You get the bookstore, trail or latte. Fair trade.
> Related: What a 15 Minute Walk Outside Actually Does to Your Brain
7. Do a quick stretch
If you’ve been sitting in a cart, standing around or walking more than usual, a few stretches can help you feel better before you head home.
“Stretching and light movement can help reduce stiffness, especially after sitting or standing for a long stretch,” Dr. Li says. “The goal is to move comfortably, not force anything.”
Roll your shoulders. Stretch your calves. Take a few slow side bends. Walk for a few minutes before getting back in the car.
> Related: Doing Nothing for Just 10 Minutes Has Real Health Benefits. Here’s Why.
Make the tee time yours, too
A round of golf can take a while. But that doesn’t mean the whole day has to revolve around waiting for it to end.
“Healthy choices don’t always have to look like a workout or a strict routine,” Dr. Li says. “Sometimes, they’re small decisions that help you feel better during the day you already have.”
