Heart disease, diabetes, anxiety disorders and the list could go on. This is just some of the common illnesses we face as we age.
Uh-oh, I’m not here to scare you but I’m actually here to brighten up the day.
Do you know that there are thousands of senior citizens all over the world who chose golf as one way to stay in shape?
Are you one of them? Well, that's good to hear!
Though this sport it may not be particularly arduous, it can provide you with sufficient cardiovascular exercise and stretches on most parts of your body.
But before you pick that club up and start a round of golf, let’s first take some time to loosen your body through a series of golf exercises that do wonders for seniors. If you want to learn what these exercises are, then please keep on reading!
1. Let’s start to loosen up
With every exercise, you should begin with a general warm-up. This will help you lubricate those stiff joints and tendons, increase your body temperature and promotes blood flow to the muscles you are using.
A warm-up can be as simple as jogging or walking briskly on a treadmill for about 10 to 15 minutes before you proceed to the next step. Adjust the treadmill so that it inclines a little bit to take pressure off your knees.
You’ll know you are doing this step properly when you are lightly perspiring.
2. Don’t skip stretching
But before we begin to actually exercise, make sure you don’t skip stretching. Stretching is important since it helps prepare your body for the exercise it’s about to get.
So here are some golf stretching exercises for seniors:
Remember that golf involves a lot of walking and this may put a strain on your lower body. If your legs aren't loose, I'm afraid your golf session for the day will quickly become a painful event.
Seated hip stretches are really great since it can be done almost anywhere as long as there’s a chair you can sit on, even if it is just a tee bench or low table. Here’s how you can do it:
To make this stretch more fun and efficient, try to mimic a backswing by rotating your shoulders as well as your torso on the left. Bend the left shoulder as well as the trunk slightly to the ground. Don't forget to do this stretch on your opposite side.
You can also use this stretching exercise before you begin a round. Take note as well that good flexibility is necessary for golf. This will not only improve your performance, like being able to make bigger backswing to improve club head and driving distance, but it can also minimize the risk of golf-related injuries, pains, and aches.
It's also worth evaluating your club flex to see if you should buy a senior flex club.
3. Time to work out
Now let’s get into the best and most helpful exercises for senior golfers to help you improve flexibility as well as your overall fitness. I’ve chosen these exercises since each activity will help you quickly and simply address spinal stability, strength and of course, flexibility.
Looking for great workouts that you can access at any time? Check out The Big Book of Golf Workouts. These workouts will age proof your body and tackle your biggest weaknesses with workouts tailored specifically for seniors. If you'd like to improve your shoulder and back strength, steady your balance, ease your sciatica, increase your hip and shoulder mobility and much more - then this book could be for you.
This is just an amazing hip exercise for every golfer. As your age starts catching up, the hips (as well as the joints) are the utmost affected portion of your body. But we all know that the hip has a very important role in your game, so it is a must that you strengthen your hip.
You can follow this amazing routine:
You can begin this exercise in just small sets, at least five circles, and then change to the opposite side.
What’s even better than exercising your club swing muscles than taking light practice swings. This is a good way to improve the flexibility of your shoulder and at the same time helps improve your range of motion.
This is very easy to perform too!
As I’ve already mentioned, your quadriceps muscle is very important since it bears the force of the body weight whenever you are walking or even just standing. So make sure you keep those legs loose by doing this simple workout:
Bonus: what do you think about yoga?
You may think that these two exercises do not naturally complement with each other. But I must say, doing gentle yoga stretches is a good way to tone the muscles that you will be using during a round of golf, and at the same time will help you improve your range of motion as well as balance, minimizing the risk of injury.
What Yoga moves should you try? Carefully try these moves out, until you get the hang of them.
Disclaimer: I'm not a medial professional. Talk to your doctor first before starting any new fitness routine, especially if you are feeling dizzy, fatigued or weak.
So there you have it, the best golf exercises for seniors that can help you improve strength, posture, stability, and balance in your entire body. What's great about these activities is that they only need a couple pieces of equipment so you can easily perform them at home. Soon enough, you will notice having the most powerful swing on the golf course.
And if you are new to exercise or strength and resistance training, these workouts are a good place to begin with. Anyway, I hope this article will help you be more fit and have fun-filled golf sessions.
Want to get started but don't know how? I'd recommend a copy of The Big Book of Golf Workouts, the most comprehensive and effective golf fitness resource with 50+ golf specific mini workouts to help improve your game.
If you still have any more questions, please don't hesitate to drop it in the comment section below; I'll get back to you as soon as I can.