How to Give Your Exercise Routine a Golf Fitness Makeover

By Steve Silverman

Golf is a sport where fitness occupies a significantly more important position than in recent years. In the past, golfers thought about having their favorite meals and drinks after their rounds of golf and were not interested in exercising or staying in shape. Today's golfer is more serious about getting in and staying in shape, and that includes exercising to improve strength and conditioning.


Difficulty: Moderate
Step 1
Use stretching exercises to get more flexible. Flexibility is considered an essential for any golfer who wants to improve his swing. A 24-inch exercise band will help you gain flexibility. Hold it in front of your shoulders at arms' length. Stretch it out 12 inches with each arm, and hold for a count of three. Repeat the exercise 10 times.
Step 2
Use an exercise ball to get more flexible. Lie on your stomach on the exercise ball and hold the side of it with your hands. Roll backward until your neck is over the middle of the ball. Return to the original position. Repeat this exercise 10 times.
Step 3
Increase your core strength so that you can hit the ball harder off the tee and from the fairway. Sit on an exercise ball and find your balance point. Take a 3-pound dumbbell in each hand. Do curls to your shoulder, alternating with each arm. Repeat the exercise 10 times.
Step 4
Increase your cardiovascular fitness by running three times a week. When you walk 18 holes of golf, you will usually walk 4 to 6 miles per week. As a result, running only makes sense to increase stamina. A 2- to 3-mile running program three times a week will increase your overall fitness and your confidence level.
Step 5
Increase your overall strength with a weight lifting program. Circuit training, such as Nautilus, is an excellent way to build up strength in your upper body and lower body. A stronger golfer has a chance to hit the ball further without increasing the speed of the swing.

Tips & Warnings

Eat healthy foods. Stay away from fats and red meat; eat chicken, fish, fruits and vegetables.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.

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