How to Create a Personal Exercise Program

By Linda Ray

Article Image
A personal exercise program should prepare a golfer for the rigors of the course and include strength training and endurance activities. Since golfing usually is not an aerobic activity, golfers have to find ways to increase the heart rate. A personal exercise program does not have to be strenuous to be effective however, reports the U.S. Surgeon General.


Difficulty: Moderately Easy
  1. Maximize performance by finding a personal exercise program that reduces pain and eliminates physical restrictions. Trainers at Ohio-based Fitness Edge say golfers tend to look for a swing that fits their body instead of focusing on making their body fit the swing. Strength and flexibility, coupled with a balanced body, are required for a great golf swing.
  2. Stretch your wrist and arm to prevent and heal golfer's elbow. Bend your wrist forward and backward as far as you can 10 times in three repetitions to increase flexibility. Hold the fingers down each time you bend them to stretch the muscles and tendons. Repeat 30 times. Stretch your forearm by bending your elbow 90 degrees and holding your arm close to your side. Hold your palm up for five seconds and then down for five seconds. Repeat 10 times for three repetitions.
  3. Strengthen your arms and wrists by holding a weight with your palm facing up. Bend at the wrist for three reps of 10. Increase the weight as the exercise becomes easier. Reverse the exercise by facing your palm down. Squeeze a rubber ball or tennis ball and hold it for at least five seconds. Repeat regularly to strengthen your arms, hands and wrists.
  4. Incorporate exercises for the back during your regular workday. Particularly if you work at a desk, the back cannot always bounce right into an activity such as golf if it has been abused all day. Stand up at least once every hour and stretch the back and muscles. Take little breaks of one to two minutes every hour and longer breaks from five to fifteen minutes every two to three hours.

Tips & Warnings

  • Consider hiring a certified fitness trainer who can analyze your golf swing, measure your body and design an exercise program to correct your errors and provide you with a customized training program.
  • Lose weight if your body mass index (BMI) is greater than 30. Higher aerobic and cardiovascular workouts, such as running and elliptical trainer sessions, can help to burn off fat faster than strengthening and stretching exercises.

About the Author

Linda Ray is an award-winning journalist who's spent more than 20 years doing in-depth research and reporting on trends in health care and fitness for newspapers and magazines, including the "Greenville News," "Success," "Verve," and "American City Business Journals." In addition to sports and alternative therapies, Ray has extensive experience covering banking, commercial development and people. Ray has a bachelor's degree in journalism.