Leisure sports, like golf, can give you a good workout. If you skip the electric cart, golfing 18 holes is roughly a 10-km hike that burns around 470 calories – more if you carry your clubs. And the best thing about golf? It’s a sport for all ages and one you can continue as you age.
Being physically fit for golf is often overlooked, but it’s as important as in any other sport. Good physical condition will lessen the risk of injury and even improve your game. And if you do injure yourself, you’ll recuperate much faster, getting you back on the course in record time.
If you’re just learning to golf, get proper instruction. Bad habits could form, or injuries could result due to improper body mechanics. And the older you are, your muscles are trained to act in a certain way, so you may have to retrain them.
Being physically active off the golf course will benefit you when you’re on it. Your legs should be able to endure a 10km hike carrying or pulling a golf bag. Anything you can do year-round to improve your fitness level is an asset. Try to exercise at least 20 minutes, three times per week. Brisk walking, swimming, a light jog, or bicycling are some suggestions.
The lower back is a common injury area among golfers, and it’s usually due to weak abdominal (core) muscles. Doing a few abdominal and lower back exercises will take only a few minutes, three times a week. Regularly stretching the lower back is also advised.
A proper warm up before your game is essential. A warm up gradually takes the body from a resting state to optimal working conditions, by slightly elevating body temperature and increasing blood circulation. If the circulation has increased in your muscles, your body can perform at its full capability. While you’re waiting to tee off, do a few minutes of arm rotations, trunk twists, or swing your club slowly and gradually increase the swing speed.
If you’re an avid golfer, you’ve probably experienced a tightening of your back muscles while you play. Try swinging your club opposite-handed while you’re waiting at the tee-off, between each hole. The action will shift the focus off the overused muscles and help maintain muscle flexibility. It may also aid in increasing rotation for a better swing.
Avoiding injuries also includes wearing sunscreen (pack it in your golf bag) and sunglasses too. A hat is a good idea, as well, to protect both your skin and eyes. Carry and frequently drink water, and head back to the clubhouse if you notice any symptoms of dehydration, heat exhaustion and heatstroke; symptoms may include headache, dizziness, nausea, rapid heartbeat or confusion.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.