dskciado/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Getting old doesn’t mean you have to give up golf, but cross-training’s a must if you want to keep spending quality time on the course.

To put it bluntly, says Dr. Steve Hawkins, professor of exercise science at California Lutheran University, everything declines as we age. “We lose strength and power fairly significantly, about 25 percent of strength by age 65 and another 25 percent by age 85,” says Hawkins, who has studied master’s athletes over several decades. “Our cardio-respiratory endurance drops and the loss escalates after age 65. Our flexibility declines as we age, too.”

While we can’t stop the decline, not exercising accelerates all of this so it’s best to keep active. In fact, it’s best to start exercising when you’re young and stay active throughout your life, so you’ll enter middle and old age at a higher fitness level. Think of it as ‘money in the bank.’

From a golf perspective, the experienced older golfer won’t drive the ball as far because of strength and power loss. But unlike other sports which are so dependent on strength, power, and cardio respiratory fitness, there are tremendous skill and technical components to golf that aren’t as severely affected by aging. For example, older golfers tend to be more accurate than younger golfers.

So the good news is that while you may not be hitting as far, your scoring average won’t decline as much as you’d think.

While many people use golf as their sole source of exercise, it’s a pretty modestly demanding activity that won’t have a significant impact on your fitness, says Hawkins.

To remain fit, active and healthy, you’ll need to focus on cardiovascular endurance, strength training and flexibility. In other words, cross-train. Swim, bike or go for brisk walks, for example; strength train with dumb bells, bands or weight machines and stretch to maintain flexibility. The stronger you are, the farther you’ll hit the ball and the better your cardio fitness is, the less fatigue you’ll experience as you golf.

It is possible your mechanics may change as you age, so you should have your golf swing and equipment evaluated by a pro. Your club length may need to change as our posture changes with time. Hawkins offers these tips for other issues faced by older golfers:

Arthritis in the shoulders

• Have your swing and golf club length checked to make sure they’re optimal for your current condition
• Use heat, ice and anti-inflammatories if needed to treat pain
• Stay active! Exercise relieves arthritis discomfort
• Cross-train. If all you do is golf the pain may become unmanageable
• Have a health professional come up with a strength and flexibility program for muscles around the shoulder joints
• Warm up before playing

Low back and hamstring pain

• Focus on strengthening the upper and lower back and hamstrings, as well as stretching those areas. Back and hamstring weakness is a huge indicator of this pain.
• Core strength training (abs and back) are critical to physical performance

If you’ve never strength trained before, it’s never too late to start, says Hawkins. Ninety-year-olds have achieved impressive changes when they started resistance training.

Tips for the brand-new older golfer or the previously sedentary golfer

• Start a conditioning program (strength, flexibility, cardio) that’s general or golf-specific to get you ready for the stresses and strains of the game
• Proper technique/mechanics are important. Have lessons from a qualified club professional to enhance the fun of the game as well as to decrease the chance of injury
• Carrying your clubs for 18 holes (10,000-plus steps) is a huge stress for someone who’s been sedentary. Pre-conditioning is important before stepping on the course

It’s human nature not to start doing something until you see a need, says Hawkins. But if you’re serious about enjoying golf, the sooner you start cross-training, the better.

star5112/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Back pain is a common complaint for golfers, even at the pro level. Experts say that making the same motion repeatedly, along with poor technique and/or lack of strength, are the main culprits. A sedentary lifestyle with hours spent sitting at a desk or in a car can also increase the risk of back pain.

Besides adding strength training to your routine, cardio fitness (such as swimming/cycling/running) and flexibility are essential for golfers to achieve a healthy back and overall fitness.

Titleist Performance Institute (www.mytpi.com) golf fitness instructor Kathryn McKenzie suggests the following to alleviate or avoid back pain:

Strengthen your core. Include exercises that target all of the abdominal, low back and gluteus muscles.

Warm up. The golf swing is an explosive movement that can put extra stress on joints and muscles if they are not ready for action. Do some dynamic stretching and take some easy swings to help loosen up before you practice or play.

Take lessons.Poor posture at address and faulty swing mechanics can be killer for your back.

Stretch. Having enough muscle flexibility and joint mobility to properly execute the golf swing is essential.

Get fitted for proper equipment. Clubs that are made for your body and your swing will enable you to play without making biomechanical adjustments to compensate for equipment that is not right for you.

Ramsay McMaster, a world authority on golf-specific physiotherapy,  stresses the importance of ‘sequencing’ your swing. If your upper body, trunk and lower legs aren’t working in sequence (rotating in the right places as you swing), back damage/pain can follow.

McMaster offers the following questionnaire to figure out if you’re pre-disposed to back injury:

1. Have you had a golf screening for your back?
2. Do you do golf posture exercises and stretches to break up prolonged sitting at your computer or while driving?
3. Do you do a golf specific warm-up before you play?
4. Does your golf warm-up sequence and time your body for golf?
5. Have your clubs been checked and fitted to your body?
6. Do you understand how to practice the same way as a Tour Pro would: stretching after putting; short game before long game; dry drills before hitting full shots?
7. Do you know the reasons why practicing your putting and then hitting full drives can damage your back?
8. Have you had a golf lesson which concentrates on correct sequencing to reduce the stress on your spine?
9. Do you know how to safely carry your golf clubs and push or pull your cart?

Back Handicap
For every “No” you answered, score 4 points.

36-28  Beware! Bad back is imminent.
28-20  Your back is under pressure.
20-8  Ensure you have a back program to prevent progression to the next handicap.

If you’ve answered no to any of these, consider seeing a golf pro for lessons, drills, equipment evaluations and warm-up suggestions. If you’re suffering from severe or prolonged back pain, see a health care professional. Use heat, ice and anti-inflammatories when needed to manage mild pain.

star5112/flickr.com

Exercises to Improve the Golf Swing

Professional golf trainer Sean Cochran’s series of articles that address the principles of golf fitness for amateurs

Sean Cocharn – PGA Tour

This article was selected by Moji because of its relevant content. We have crafted an overview, but please link directly to the original site to read the entire article.

Moji Overview:

Golf trainer Sean Cochran, who has worked with such stars as Phil Mickelson and Corey Pavin, collaborated with pgatour.com to provide fitness guides for amateur golfers.  The guides help individuals understand the principles of golf conditioning and the importance of staying fit off the green.

By Sean Cochran

Published: January 12, 2010

Read the Article

PGA Tour

“I don’t know what to say, except it’s Christmas and we’re all in misery.”

- Ellen Griswold, Christmas Vacation

The holidays are supposed to be the happiest time of the year.  Yet, finicky lights and finicky family frame a month filled with last-minute shopping, bungled culinary undertakings, and piles of tattered gift wrap and unpaid bills.  Somewhere buried underneath that heap of holiday stress is the magic that makes it all worthwhile.  It’s what helps siblings call cease fires and in-laws seem human.  It’s what makes mail bags burst at the seams with well wishes and donations hit annual highs.

The easiest way to tap into that holiday magic is by giving back.  In 2008, Americans volunteered for more than 8 billion hours.  A staggering number that, with your help, will continue to grow year after year.  The best way to get involved and stay involved is to volunteer or donate to a cause that inspires you.

For those of you that want to be a part of this season of giving back, Moji has compiled a list of charities that speak to your personal passions as much as your passion for giving.  Get involved yourself or give a charitable donation as a gift to your favorite weekend warrior.  We bet that it will be the best gift they’ll receive this year.

Ten Ways to Celebrate Your Passion and Share the Love

luca-donnini/flickr.com

Give from your feet. Hey all you pack rats out there! You only need a maximum of two pairs of old, trashy running shoes for lawn mowing, house painting, and those irresistible muddy-day runs.  TWO.  If you are one of the many that purchase new shoes every 500 miles, you have loads of extra kicks. Get yourself more closet space and give others much needed foot support.  Not into sharing shoes?  At least help out the environment by recycling correctly. Runner’s World has put together a great list of shoe donation and recycling resources.

visualpanic/flickr.com

Be a coach. While most coaches come from the ranks of parents lining the field, you don’t need a kid on the team to bear the proud nickname of Coach.   Sports are a means for kids to learn discipline, time management, and stay fit! Take your athletic expertise and arsenal of war stories and go have some fun.   Every city/town/village has volunteer coaching opportunities.  The names of the best places to look will all sound familiar: Little League Baseball and Softball, American Youth Soccer Organzation, Youth Basketball Organization of America, YMCA

Lorkan/flickr.com

Be a part of something special. Though most people have heard of the Special Olympics, not everyone knows exactly what it is. By offering more than thirty individual and team sports to persons with disabilities, the Special Olympics has become one of the most prestigious 501(c)(3)s in the world. Find out how you can use your athletic skills to help others at the Special Olympics website. Five minutes on the site will change your world. And besides, no one else can say they have the World’s Largest Truck Convoy.

shoothead/flickr.com

Run for a cause. Running for charity is one of the fast growing athletic trends we are proud to get behind.  It’s no shock that cause-related race sign ups are growing exponentially.  As a charity runner you enjoy camaraderie with others, the joy of helping others in need and, of course, that beloved runner’s high.  Run with a purpose this year. Read about where all your hard work goes, some of the most inspiring charity runners, and then sign up for a race or, better yet, join a team: Holiday Runs, Run for Water, Team in Training, Susan G. Komen for the Cure, Team World Vision

star/flickr.com

Links of love. Golf prides itself on being a gentleman’s game, but that doesn’t mean it isn’t great for kids, too.  In fact, golf teaches time management, discipline, and attention to detail – all skills that will help these kids in their future careers.  Share some tee-time with underprivileged youth and give them the mentorship they need to succeed on the links and in life.  Check out Kids on the Course, Girls Golf, or any number of local charities.  We especially love Midnight Golf in Detroit and Girls in the Game’s annual golf tournament in Chicago.

doviende/flckr.com

Donate a bike. Hey cyclists and triathletes! You know that you have at least one bike chillin’ in your storage space or garage glaring at you every time you stroll by, wondering when he or she (depending upon its gender) will be put into action next. You don’t have the guts to tell said bike that you just won the latest Fat Cyclist contest and are getting a new Madone or plan to invest in something just a tad bit shinier.  But evade no longer! There are plenty of organizations out there looking for old bikes, some to fund projects, others to ship overseas to people who need them.  Click here for a list of donation locations by city.

left-hand/flickr.com

Dig in. Do you have a green thumb?  Whether you have prize-winning roses or can grow squash larger than most toddlers, you can put that talent to public use. There are a plethora of organizations that improve rundown areas, facilitate natural habitats, and turn concrete jungles into breathable green spots, like Philly’s Neighborhood Gardens Association, Bette Midler’s New York Restoration Project and the Green Guerillas whose motto is, “It’s your city, dig it.”  For a patch near you: American Community Garden Association.

ginnerobot/flickr.com

Shop for good. As much as you’d love to do all good deeds for the holidays, you probably will need to make some purchases for friends, family and co-workers.  Luckily, now you can do both!  At Good Shop and iGive you can find coupons for major brands while donating a portion of your purchase to your favorite charity.  Alternatively, you can give the gift of giving.  Just Give and Charity Choice allow you to buy gift certificates that will enable your friends and family to go online, learn about charities, and give the money to one or more of those causes that touch their hearts.

See-ming Lee/flickr.com

Give shelter. Want a good workout?  Build a house.  Habitat for Humanity International is a great way to cross train for whatever sport you may love.  After a few climbs up the ladder and a days-worth of hammer usage working to build a home for a family in need, all your muscles will be feeling it…including your heart.  To date, Habitat for Humanity International has built over 350,000 homes around the world.  Be a part of this amazing tradition and sign up as an individual of do it as a team-building activity for work.

seanmcgrath/flickr.com

Put your money where your heart is. If doing isn’t in your schedule this year, then consider donating.  All of these organizations as well as thousands of others accept your hard-earned dollars.  It’s the season of giving back, so give it all you’ve got.  Go, do-gooders, go.

Do you have a favorite charity, race, or donation?  Let us know below and we will add it to the list so that other can get involved, too!

Stretch More, Swing More

How flexibility will improve your swing and keep you golfing longer

Karen Kershaw
LPGA Teaching Pro, TPI/CGFI
Rio Verde, Arizona

Key Points

• A proper pre-round warm up reduces the risk of injury
• An ongoing stretching program improves flexibility and range of motion
• Core strengthening develops the strength, stability, and mobility needed for a powerful, fully functioning golf swing

Introduction

Athletes often fall victim to the bad habit of going out too hard too fast.  And golfers are no exception.   A golfer who has spent all day at his office job sitting at his desk rushes from his car straight to the tee box, excited to be relieved of the tedium of his job.  After a cursory practice swing or two, he takes a mighty swipe at his tee shot.  If the ball gets airborne at all, it likely flies deep into the woods on the right or pops up into the lake on the left.  The golfer rubs his lower back, mutters something derogatory about the aging process, and reaches into his golf bag for a handful of Advil (ibuprofen).

This first-tee fiasco could have been averted if that same golfer had made time for a pre-round stretching and warm-up session.  Just 15 minutes of effort would have warmed up his muscles for a fuller, more flexible and fluid swing, resulting in better contact with the ball, less pressure on the lower back, and reduced potential for injury.

Stretch Before You Swing

A properly executed golf swing recruits nearly every muscle group and joint in the body, turning the body in a rotary motion that is unlike most of our daily movements.  Cold, stiff muscles are unable to stretch to their fullest extent and are prime candidates for minute tears, strains or “pulls.” A gradual warm-up of the muscles involved in the swing increases the blood flow to these muscles.  This enhanced blood flow helps to eliminate stiffness and allows the muscles to contract and relax more effectively for improved performance.  A good warm-up also increases the range of motion around each joint, providing the mobility needed for a good golf swing

Generalized stiffness will alter good set-up posture and force players to change their spinal position throughout the golf swing.  Loss of posture affects timing, balance and rhythm, causing missed hits such as blocks to the right or hooks to the left.  Stiffness can also result in an abnormal motion in the lumbar spine, one of the primary causes of lower back injuries.  Adequate flexibility, especially in the hips, shoulders and upper back, allows golfers to get the club into key positions without altering spine angle.

Besides increasing mobility and eliminating stiffness, preparing your body before the golf round for the movements required for the golf swing eliminates the need to spend the first few holes trying to develop rhythm, timing, and feel.  A brisk walk from your car to the range will begin to warm up your muscles, so that you can stretch safely and effectively.  Once you begin stretching, concentrate on your upper, lower, and middle back, shoulders and chest, trunk, hips and thighs, then hamstrings and calves. Stretching these areas will increase the muscles’ ability to contract and extend during the swing.  Be sure to include stretches that focus on rotational flexibility, since the swing is a rotary action.

Regular Stretching to Prevent Injuries

Giving yourself time to warm up on days when you hit the green is good,  but engaging in a daily, ongoing stretching routine is even better and can increase overall flexibility, enhance performance, and reduce the risk of injury. Flexibility, which is the range of motion around a particular joint, can be constrained by tight or restricted muscles.  Increasing mobility by stretching protects joints and muscles from strains and tears.  A strong, flexible joint can move properly and protect itself from injury. Better joint flexibility allows golfers to swing more fluidly.

A stretching program should directly address all of the muscles and joints that are utilized in the golf swing.  This means that an overall body stretching routine aimed at creating strong, pliable muscles is paramount in creating a body that can withstand the stresses of the golf swing and help perform a solid, consistent swing.

Stretching increases the golfer’s ability to rotate, and more rotation means more power. Any tightness in the hip flexors, gluteals, groin area or oblique muscles in the sides of the torso limits rotation of the upper body during the backswing and follow-through. Limited range of motion in the hips is one of the main causes of lower back pain.  Restrictions in hip mobility will create movement in the lumbar spine and put excessive tension and stress on the lower back. Flexibility in the hamstrings helps fire the core muscles properly during the swing and helps maintain posture and balance throughout the swing.  In many cases, tight hamstrings are linked to lower back pain.

Supplementing Flexibility with Core Strength

Along with flexibility, golfers need strength to withstand the stresses put on the body by the physical forces and repetitive movements required in golf.  While stretching routines increase the body’s mobility in the swing, core stability and strength are required in order to create a stable foundation for the swing, maintain spine angle and transfer power between segments of the body and into the golf club.  If the stability/mobility combination is compromised by lack of core strength or conditioning, compensations will occur in the body.  These compensations reduce the efficiency of the motion and result in inconsistent ball striking, loss of power and accuracy, and more importantly, increase the possibility of physical injury occurring in the body.

Power in the golf swing is generated by the “core” section of the body—your abdomen, hips, buttocks and lower back.  These muscles support the spine, hips and shoulders and add stability to the swing, allowing energy to build and then release for a powerful transfer of energy.  Strength in the core allows golfers to maintain balance and posture (or spine angle) during the swing.  By concentrating strength and flexibility in the core, golfers can protect the lower back, hips, and shoulders from injury.

As with any exercise program, it is important for golfers to consult with a doctor, physical therapist or certified athletic trainer in order to understand the program and how to implement it effectively.

Protecting Your Swing with Cool-Down and Icing

After subjecting the body to a series of powerful stresses and physical exertion for 18 holes, most golfers can’t wait to get to the “19^th hole” where they can relax with a cold drink.  A few moments of cooling down the muscles with some gentle stretching will help muscles recover from any minute traumas that might have occurred.  If there is any stiffness, gentle icing with light compression on the affected muscles will reduce the possible side effects of inflammation and likely prevent residual soreness in the days to come.

Conclusion

A long day on the golf course places a lot of demands on the body.  Introducing warm-up and cool-down regimens into your practice can help you have a safer and more effective round of golf.  Further incorporating daily stretching and core strengthening activities can help stabilize your muscles, improve your overall swing, and reduce the risk of injury.  With these injury-prevention efforts, it will be easier to come out swinging and keep your overall score way under par.