Golfing Over 40
By Herb Cherwoniak
Publisher, GolfPlayerMania.com
Physical fitness is a critical component to everything we do in Life. Even if you are not an active athlete, being fit helps you live a longer, healthier life. Additionally, being fit helps you get through normal day to day activities without much stress. People who are overweight or not physically fit will have a tougher time doing basic things such as walking up stairs or even talking if their condition is serious.
What does this have to do with golf you ask? Well image that your boss has asked you to come to the weekend golf game as part of the unofficial interview in the company and you have an injured back. So what do you do sit out or check the web for golf gifts for bosses while the others get to impress him first hand. The following will give you some tips to keep you in the game now and in to your 40′s.
Believe it or not, it is important to be physically fit in order to play golf for the long-term as well. This is particularly important when you begin creeping north of age 40 and your body begins to break down quicker than it did when you were in your 20s. Do you have to be a world class athlete or have a completely chiseled body to play golf well into your later years? Of course not. However, there are some stretches and strengthening exercises that you can perform to keep you body tuned in for that golf game.
The golf swing requires your full body to drive the club through the ball, particularly your abdominal muscles and back. Exercises for golf can be broken down into stretching before you tee off, strengthening exercises while you are not playing and cool down exercises after you play. Each of these is just as important as the other in meeting your golf fitness goals.
While there is general agreement that stretching will help prevent injury, what specific exercises should be performed for playing golf? You should target those stretching exercises that mimic your golf swing, specifically: back, abdominals, hamstring, chest, hip, neck and shoulders. Stretching these muscles will help ensure you are fresh and ready when it is time to hit that first tee; of course, this will not guarantee you will avoid the first tee jitters!
For your lower back, there are a couple of good stretching exercises you can do. Since your torso and lower back act to turn your body side to side during the golf swing, you can sit down on a chair and mimic this by turning slowly to each side until you feel a slight pull on your muscle. Perform this exercise on both sides and then you are ready to move on to the next back stretch, which is a simple back extension. Lay flat on the ground with both hands in front of you and raise your upper body up so that you are now looking straight ahead. Hold this posture for a few seconds and then repeat; these two exercises should help get your lower back ready to go. The former is probably more relevant to golf than the latter, however they are both options.
There has been an endless amount of literature written on good abdominal stretches and most any of those exercises are good for golf as your abs are key to your swing. You can stretch your oblique and side muscles by performing a “bending” stretch, which is basically holding the club over your head and leaning to both sides (holding for several seconds on each side). Stretching your lower body is vital as well; you can stretch your hamstring by resting your leg on a table/chair and, with your back straight, leaning toward your toes.
When you are not on the golf course you can perform strengthening exercises to help enhance your golf game. Exercises you can specifically perform are those that will strengthen your lower body or your chest, such as squats or push ups. Some people would argue that heavy lifting can actually hurt your golf game; it is for this reason that it might be a good idea to consult with a personal trainer on your exercise program. Most gyms will be able to tailor an exercise routine for your golf needs.
A common injury that impacts golfers all around the world is a lower back injury. Injuring your lower back can create significant problems for your golf swing as you will no longer be able to generate the power to drive the golf ball, or if it is serious enough, you will not be able to even swing a club for a period of time due to the role your back and torso play in positioning your body for the golf swing.
How does one avoid lower back injuries? The first and perhaps most important thing is to follow your parents’ advice and practice good posture for all the reasons you heard about growing up. This problem is exacerbated when you are overweight as the additional weight puts an undue strain on your body. Extra energy is needed when you perform any activity overweight, and you are at much higher risk for injuring yourself. Regular stretching and strength training for the abdominal muscles and lower back will help keep them in good shape to avoid injury.
Finally, all of these exercises and stretches are important but they become more critical the older you get as the body is not as quick to warm up or recover from activity. Performing these exercises will give you the best odds of a long and enjoyable golf career that you can enjoy for the rest of your life.
About the Author
Herb Cherwoniak has a B.SC in Kinesiology,is an avid golfer and publisher of GolfPlayerMania.com … A Meeting Place For Golfers. Come check out the website we have everything from impressionist style paintings of golf courses to sexy golf posters.
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