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Staying in shape should be a lifelong process, and older golfers can stay flexible and strong on the course by following exercise routines that are simple to perform. The first step is to know your limitations. Golf is a game that requires many muscles to be activated while swinging a club or walking to your next shot. When we lose muscle mass, we also lose strength, which results in lost distance, less stamina and aches and pains in the joints. Resistance training once or twice a week at any age can increase muscle mass and strength, and flexibility exercises for about 20 minutes a day can relieve muscle tightness and reduce lower back and joint pain. Stick with these exercises. In time, you should be able to tell a difference in your strength and flexibility. You don’t need a lot of equipment or a gym membership to stay fit. It just takes a little discipline. High Pull with Band Take a light- to medium-strength resistance band and face the anchor position with your hands outstretched between your legs and holding the handle in a partial squat position. Keep your arms straight, stand up using your lower back and raise your arms above your head. Return to the starting position and repeat. Cats & Dogs Start in the quadruped position (all fours) with your thighs and arms perpendicular to the floor. Without bending your elbows, lift your head and try to lower your spine as far as possible, creating the dog position. Lower your head and lift your spine as far as possible, creating the cat position. Repeat this for 30 seconds. Pretzel Twist Sit in an upright position. Place your left foot on the outer side of your right leg, and then place your right elbow on the outer side of your left knee. Gently rotate your trunk to the side, keep your hips square. Hold for 30-40 seconds and repeat on the opposite side. SG Mike Hansen is the owner of Hansen Fitness in Irvine. He can be reached at (949) 251-0533. |
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