low impact exercise for golfers
Golf is a dynamic game so you need a certain amount of fitness to play the game well. In this article we want to give you a few suggestions of what exercises you should be working on to keep you fit and help your golf game. Just as a not of caution. Please consult with your doctor or physician before attempting any new exercise program, and start any new exercise slowly.
Let’s start with the obvious. An average golf course is around six or seven miles so having strength in your legs to be able to walk this distance is essential. The easiest way to build strength in your legs is to walk. Try walking three to five miles, three times per week. This will give your legs the necessary strength to walk the course without to many problems. If you are not walking any kind of distance at the moment then remember to start off slowly and build up to these distances.
Your upper body is your swing engine. So maintaining good strength in your torso, arms and shoulders will will give you the opportunity to play at your very best. A great exercise for your upper body is rowing. This will exercise your arms, shoulders and abs. Use the rowing machine in your local gym on a low / medium intensity for two minutes slowly building up in 30 second increments until you can comfortably row for five minutes. You can then dial up the intensity to make the exercise more difficult if you want to.
If you do not have access to a local gym on a regular basis then a Dumbbell Set or Kettlebells are a great alternative to building upper body strength. Concentrate on lower weights and more repetitions. For example use a 1kg dumbbell in both hands and do twenty bicep curls with each arm. This will build up your arm strength with less potential for injury. Another great exercise to use with your weights is the squat to high lift position. Place your chosen weights in front of you and assume a squat position. Next take the weights from the squat all the way up to the high lift and hold for 3 seconds. This is an explosive exercise will build up your arms, shoulders, abs and legs.
There are many exercise regimes available to you that will help with your golf game from wights to gym work and walking. However for us at Golf Talk the most beneficial we have found is Yoga. This is an excellent combination of exercise, strength and flexibility and in our experience has helped numerous golfers maintain their golf swing throughout their lifetime. (please click the Yoga link to find out more).
Finally we know plenty of golfers who would love to embark on a new fitness regime but have issues with any kind of high impact workout. So if this is you, what can you do?. We love swimming. This is a great workout for golfers combining a low impact arms, legs and core workout with stretching of all the key muscle groups. And can be done anytime of the day, anywhere in the world. You just need to find your local pool. Why not give it a try!
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The Golf Talk team