Researchers from the University of Pittsburgh determined the total caloric expenditure for a round of golf (18-holes) to be approximately 2,000 calories for walking and carrying clubs. Additionally, walking 18 holes can also meet the daily recommendation of 10,000 steps (five miles). Health and fitness experts advocate that taking 10,000 steps per day will improve overall fitness and help control weight gain.
Ultimately, The PGA of America wants everyone to recognize the health benefits associated with walking the golf course and playing the sport of golf, and has therefore created a great resource that will help kids and adults get active and eating right on and off the golf course.
Click here for a "Fit for Golf" booklet, which features exercises, nutritional information and encourages youth to achieve the President’s Active Lifestyle Award (PALA).
Every golf swing requires movement in the upper and lower body. Therefore, it is important to warm up and stretch the major muscle groups involved in the golf swing.
- Stretching is most effective when muscles are warm. You can elevate body temperature by taking a brisk walk or performing a few minutes of easy practice swings.
- All stretches should be performed without bouncing and be held for a minimum of 15 seconds to receive maximum benefit.
- Remember to breathe during the stretch.
Like a finely tuned car, the human body can look great, have all the parts in place and be ready to go at top performance. On the contrary, if it is lacking fuel or has the wrong kind of fuel, you could be in for a rough ride. Playing your best golf requires you to be in reasonable, if not excellent, condition. That includes playing at the proper weight.
- If you are overweight and find yourself tiring and hitting poor shots in the closing holes of a round, losing the extra weight might have tremendous benefits for your golf game.
- While there is no shortage of often conflicting diets and diet books, we recommend a common sense approach to reasonable weight loss. If you are severely overweight, it’s a good idea to consult with your physician.
- When playing golf, remember to keep yourself hydrated, especially if you play in hot, humid conditions. Stick with fruit juices, sports drinks or water since they contain no artificial sweeteners or ingredients.
It is vitally important to make a critical assessment of your physical condition before you begin any weight training program. Consulting with a physician before starting a workout routine is recommended so that your program is properly aligned with both your general health and your body’s needs.
- If you’ve been relatively sedentary for a number of years, start slowly to avoid possible serious injuries.
- While it is important to increase the intensity of your workouts, you should do this in a steady, incremental manner focusing on the large muscle groups, such as legs, arms and most importantly, the lower back.