For some of you, golfing may be one of your favorite pastimes. For others of you, just hearing the word golf may make you think of sand traps and ponds. Whether you love it or hate it, there is no denying that golf is a great workout – as long as you ditch the golf cart. A typical golf course is around 3.4 miles, and a 150 lb person carrying golf clubs can burn approximately 280 calories per hour.
In addition, the golf swing actually increases strength and flexibility particularly to upper body muscles. A proper swing also involves the use of hip, trunk, and leg muscles to power the ball down the fareway.
If you are stepping onto the golf course for the first time this season, experts say that you should try to get in shape by doing stretching and strength conditioning exercises. They recommend stretching for about 15-20 minutes before playing. It is also a good idea to keep yourself limber if you are waiting for your turn to swing by doing some simple stretches.
To improve the strength of your arms, shoulders, and wrists, try these exercises with both arms a few days before your golf game:
- Holding your golf club by the grip, put your arm out in front of you, parallel to the ground. The club should be pointing away from you and your elbows kept straight. Slowly make figure eight motions with the club.
- Holding your golf club by the grip, put your arm out to the side, parallel to the ground with your elbow kept straight. With the club pointed away from you, extend the club above your head, then back to your side.
- To avoid putting excess strain on your back, keep your back straight when swinging the club. It is also best to keep your shoulders back too.
Note: always consult with a physician before starting a new exercise program.
Adapted from: Fitness on MSN: Exercise and Train, and The Honolulu Advertiser: Reasonable Exercise Can Keep Golfers Fit on Course,