Walk a 6,500-yard course to get your heart rate up and to work up a sweat. Walking a course on a sunny day will lower harmful cholesterol and speed up your metabolism. A full round of golf can help a 200-pound man burn 350 calories or more.
Carry your own bag as you walk the course. Your golf bag may weigh 30 pounds or more. If you carry your bag, you will help create muscle mass and also make your bones stronger. Switch shoulders every other hole so you don't create too much of a strain on your neck and upper torso.
Exercise will help your body get more from sleeping than it would otherwise. Walking a course means that you are going 3 to 5 miles in a given round, which will help tire you out so you can get to sleep easier. That means you will get into a deep sleep and stay there longer than if you were not exercising. This will help you wake up more refreshed the next day.