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Tips for Walking a Golf Course

Golfer teeing up

Whether you’re a player or a spectator, walking a golf course presents a unique set of fitness challenges.

1. Stretch before you go: A golf course includes a number of different terrains, from hills to different thicknesses of grass, which all work your muscles differently. Gently stretching your calf muscles, hamstrings, and quads will get your lower body warmed up and ready for the extra challenge.

2. Do a few gentle rotational exercises: golfing 18 holes takes an average of 4 hours, and standing for that long can lead to a stiff back, especially if you’re carrying a bag of golf clubs over your shoulder. Warm up your spine with a few gentle rotational exercises, such as crossing your arms across your body and twisting side to side.

3. Posture is important: with all the hills and slopes on a golf course, it’s especially important to be aware of keeping good posture and body alignment. Try to keep your core muscles engaged to support your back, and be aware of holding your weight evenly on both feet-not shifting your body weight to one foot or the other.

4. Change up your pace: no you can’t break into a sprint on the course, but changing up your pace even a little by walking more or less briskly between holes will still activate different muscle patterns and keep you from tiring out.

5. Stay hydrated: not only will you be on your feet for a long time while walking a course, but you’re likely to spend a lot of time under the sun, so staying hydrating is essential. Fill up your water bottle before you start or keep a fitness drink that’s high in electrolytes in your bag. Fluids provide your muscles with the energy they need to work with the same power and efficiency from beginning to end. Who needs a golf cart?

Topics: Performance
The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.