Although golf has the reputation of being nonstrenuous, the sport requires flexibility as well as strong stomach, shoulder and elbow muscles. Here's a rundown of what you can do to prime your body and mind for golfing.
"Work on building flexibility, strengthening your trunk and increasing your range of motion," says Bruce McVey, personal trainer and fitness and operations manager at Phantom Horse Spa & Fitness Club at Pointe South Mountain Resort in Phoenix.
McVey suggests practicing an exercise that he frequently teaches in the Golf Gym at the resort: Stand with your feet shoulder-width apart, knees slightly bent; hip flexors and abdominals upright. Extend your hands all the way out in front of you at shoulder height and shoulder-width apart. With your knuckles facing up, grasp a broom handle or golf club in both hands.
Rotate your shoulders to the left and hold for three seconds. Bring them back to center, then repeat the process on the right. While you are doing this, hold your body perfectly straight from the waist down. McVey suggests doing this exercise smoothly 10 to 12 times.
To release and stretch your lower back muscles, try this gentle knee hug: Lie on the floor with your knees bent and your feet parallel on the floor at a comfortable distance from your buttocks.
Use both hands to slowly pull your right thigh toward your ribs. Keeping your left heel on floor with your foot flexed, slowly extend your left leg until it's straight. Your tailbone and right buttock should stay on the floor and your hips should stay parallel. Hold this for 30 seconds, then repeat the sequence on the other side.
"When you're starting out in golf, taking lessons is the best way to learn and improve," advises New York City television producer and avid golfer Marty Berman.
"Golf lessons, aerobics, stretching exercises and abdominal work have all helped me become a better player," Berman adds. So has practicing at the driving range and playing with people who are better than him.
"Golf is all about maintaining mental and physical focus," says Berman. He develops his focusing skills by practicing putting at home, but warns against swinging clubs indoors. "Spare your house and only practice your swing outside," he counsels.
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Mark Twain called golf "a good walk, spoiled." Want a good walk? Start here.
