Boost your fitness and raise your golfing game

A new golfing season is upon us, and as golfers prepare to hit the golf course in more favourable weather conditions, their thoughts naturally turn to how they can have the best year of playing so far. While practising your swing, fine-tuning your putting and upgrading your golf equipment are all very good places to start, it’s important not to forget about your most important golf equipment of all - your body and mind.

Whenever you’re taking part in any physical activity, the condition of your body and mind both play a vital role. It’s fairly usual for fitness levels to dip throughout the winter, when we can tend to be a lot less active. Come January, and as the days begin to get longer again, the gyms are all offering discounts and deals and our thoughts turn to becoming less sedentary. It’s the perfect time to put a little effort into your physical and mental health so that you can step out onto the golf course safe in the knowledge that you’re match-fit.

In this article we are going to take you through some of the best ways to gently but effectively improve your overall health and fitness levels, so you can prepare your body to take your game to new heights!

Fitness - the basics

First of all, it is important to understand your current levels of fitness. If you are very unfit, or you have a health condition that means that you need to take certain activities easy, then make sure you tailor your exercise programme to suit. Pushing yourself too hard, too early is a risky strategy, so make sure you’re only taking part in exercise that suits your personal needs. If you are in any doubt as to whether or not an exercise is right for you, it’s best to consult with a medical professional to be sure.

When it comes to your mental health, you won’t be surprised to hear that if you increase your levels of physical activity, there will likely be a positive impact on your mental health. So, for that reason, we are focusing on the physical aspects of health in this article, in the knowledge that it will have significant knock-on effects on your mental health. Check out our article on mental preparations for golfers to find out more about how your state of mind can affect your game.

Condition the muscles that take your golf swing from good to great

Golf-specific exercises

Golfing requires certain muscles that you might not use otherwise, so incorporate exercises that you use in your golf swing - like your core, your back, shoulders and legs. Planks, squats and lunges are all great for this, and rotational exercises where you gently twist your body can aid flexibility and help reduce niggling aches and pains, too. Yoga or pilates are fantastic ways to increase core strength in ways that can transform your golf swing.

Stretch your legs (and everything else)

A round of golf is a great opportunity to stretch your legs (after all, it is often joked that golf is a good walk spoiled). But don’t underestimate the importance of stretching everything else, too. It’s a vital part of your preparation for a round of golf or driving range session, as your body needs an opportunity to gently warm up to mitigate against injury. Pay attention to every area of your body, stretching out your legs, arms, neck and shoulders. Rotate hands and ankles, first one way and then the other, and experiment with different stretching routines to switch it up each time. 

Cardio for the win

As well as core strength, you must make sure that your levels of cardiovascular fitness are on the rise, too. Thanks to the very nature of golf, you’ll probably be used to a lot of walking, and this is one of the best and most gentle ways to increase your cardiovascular fitness.

If you want to push yourself and feel the benefit on the golf course, then up your cardio activity to incorporate exercises that push up your heart rate. Swimming, running and HIIT classes are all fantastic ways to increase your overall cardiovascular health. A higher level of fitness will help you build endurance, and also help you maintain energy and focus during your round. 

Let’s talk about flex, baby

Flexibility is something that decreases as we get older, and it’s something that golfers often forget to focus on when they are trying to boost their overall fitness. But, it’s important not to overlook this aspect of your health. When your body is more flexible, it is more resilient. That means that you’re less likely to be knocked out of a game because you’ve pulled a muscle or strained a ligament or tendon. The more flexible your body is, the stronger your game will be. Again, yoga and pilates are brilliant ways to improve your flexibility. Doing a few exercises a day is better than one intense session a week - little and often is the best way to see and maintain results.

Core to the fore

Overlook the benefits of strength training at your peril. Building your strength means boosting your core muscles and improving endurance. It’s time to hit the gym and get to know the weight machines. Be sure to get some instructions from a fitness trainer before you start bench-pressing weights like a gladiator. If you don’t have access to a gym then we’re sorry but you still don’t get out of it. You can use dumbbells and/or kettlebells at home, and if you don’t have access to those then a good old can of beans in each hand will do the trick very nicely. So, no excuses, get those deadlifts going.

Get the right gear

You will already have a lovely selection of golf clothes and accessories, and know the importance of having the right gear for the golf course. Fitness is no different - the better equipped you are, the better your performance is. Whether it’s a yoga mat, a set of weights, a breathable and weatherproof lightweight jacket or a pair of better trainers, make sure you’ve invested in the right equipment so that you can exercise safely and comfortably.

If you want to improve your golf, improve your fitness

Fuel the force

It’s all very well getting stuck into exercises to improve your overall health and fitness on the golf course, but it’s important not to forget what you put into your body. The food and drink you consume fuels you, so pay close attention! Good nutrition is very important - make sure you’re eating a healthy and balanced diet with plenty of fruit and vegetables. If you feel that your nutrition is good but you still need help, work with a nutritionist who can help you make small changes for big impact. 

Of course, hydration is key too. The more you exercise, the more water you will need to drink, so make sure you always have a bottle of water to hand. If your body is dehydrated you’ll find that your performance is compromised, and fatigue will set in. Set a reminder on your phone if you’re not very good at remembering to drink, and invest in a good-quality water bottle with a large capacity so you don’t keep running out. 

Give it a rest

Rest and recovery are just as important as any other fitness activity, so if you’re ramping up your efforts and moving more then you’ll need to increase the amount of time you spend resting and recovering too. That means prioritising good sleep and giving your body a chance to regroup and heal. Consider how you define rest, too. While an image of collapsing on the sofa might come to mind as the best way to rest, there are other ways to do it too. Meditation and mindfulness techniques are very effective ways to reduce noise in the brain and allow your body to fully relax. Take a proactive approach to rest and recovery, and you’ll find that your body is able to bounce back a lot more quickly when you need it to.

Go sister, goal sister

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When you’re setting out on any health and fitness improvement journey, it’s a good idea to be clear on what it is that you are looking to achieve. What does good look like to you? How will you know when your fitness is improving? For some people, it’s about being able to do more, on and off the golf course. For example, perhaps there is a steep hill near you that leaves you out of breath every time you climb it. So, maybe the goal for you is to get to the top without running out of puff.

Or perhaps you are more motivated by the numbers. Invest in a fitness tracker and set yourself certain goals based on what it is that you want to achieve. You could ask a personal trainer to help you set some realistic but achievable goals. Feeling a sense of progression and accomplishment is a key success factor when it comes to improving health and fitness - it’s important to know that the effort that you are putting in is paying off.

Back on the course

If you’re getting it right, then all this effort that you’re putting into your health and fitness will pay off, both on and off the course. Be conscious of how your body is performing throughout your golf game. Are you finding it easier to walk long distances without breaking a sweat? Does your golf swing feel more controlled? Is your core strength work paying off and giving you extra endurance? Do you have more energy and focus consistency throughout your game?

Paying attention to how your body is responding on the golf course is a great way of feeling an extra sense of motivation and accomplishment. And, we really hope that this improvement in your health and fitness delivers you a much-deserved improvement on your scorecard, too!

Putting all of these health and fitness tips and tricks into practice will not only make you feel more confident on the golf course, but it will also have positive effects on every other area of your life. After all, who doesn’t want to feel fitter, less tired, stronger and brighter as they go throughout their day?

How does increased fitness improve your golf game? Let us know, and share any top exercise and fitness tips you’ve discovered that have had a positive impact on your game!

And don’t forget to check out our range of second-hand golf clubs and accessories so that your golf equipment is as finely tuned as your body is!

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