An Effective Fitness Plan for Unfit Golfers
If you want to get fit for golf but have not been too active lately,
this newsletter is for you! We've created a simple fitness plan to help get you into tip-top shape.
Medical Approval: If you have been inactive for a long time, are overweight, or have hypertension, you have a
greater risk of experiencing a medical emergency while exercising. Before starting a fitness plan, you should first
visit a doctor for permission and advice.
Important Tip: Tell your health professional that you are planning to undergo a golf fitness program. He or she
can put you through some range-of-motion tests to pinpoint your problem areas.
Walking: For out-of-shape golfers, walking is the best activity. Start by walking for 20 to 30 minutes, just
above the pace you currently walk the course. Do this once a day for seven days.
Flexibility is essential to achieving a good golf swing. Many golfers do not
have the flexibility they need to perform proper golf swing mechanics.
Try these exercises to increase your flexibility:
Stand with your feet shoulder width apart. Raise your arms over your head. Bend to your right, at the hips, and
hold for a count of five. Slowly return to center and then do the same on the left side. Repeat ten times.
Place your hands on your hips and slowly squat straight down to about mid-way. Hold for a count of five and then
come back up. This is a great way to improve flexibility in your knees and correct your balance.
Take a long club or broomstick and hold it behind your neck with your hands on each end of the club. Bend
forward as you would if you were addressing the ball. Now, slowly turn as if you were making your backswing. At the
end of the backswing, hold for a count of two and then slowly come back around as if making your downswing. Continue until you have reached your follow through
This is a stretching exercise, so speed is not a priority. Take your time, allow your muscles to adjust, and
For overweight golfers, a visit to a health care professional is in order. Losing weight and bulk, especially in
the midsection, is key to maximizing your golf swing mechanics. Lasting weight loss takes time. Be patient and
consistent with the diet plan you have selected, and continue to walk and stretch as often as possible.
If you smoke, you will eventually see a decrease in lung function. This is especially noticeable for those who
walk the course. The best advice, of course, is to stop smoking. Otherwise, reduce the number of cigarettes or
cigars you smoke, especially on golfing days.
As mentioned above, one of the most safe, effective ways for unfit golfers to get back into shape is to walk. It
may sound too simple to be true, but walking is an excellent way to tone up, increase endurance levels, and stretch
several muscle groups at once.
You may not be able to walk very far at first, but if you stick with the program, you will see positive results
faster than you might expect.
Remember that if you would like more advice, you can pick up an ebook by a Golf Fitness Trainer
through the link below: