Golf Fitness Program For Seniors

Golf Fitness Program For Seniors


Yoga exercises and poses are an excellent method to improve flexibility for seniors since one is never too old to practice them. It teaches you proper breathing methods that allow you to relax while improving your stamina and concentration. The effects may not look beneficial from the outside, but it is very potent on the inside.

You should start out slowly with a few easy poses and practice at least 4 - 5 times a week. Some experts recommend the morning hours while others prefer the evening hours before you go to bed - which, they say, should loosen up your tense muscles for better results.

The most important thing on the golf course, is proper posture; and this can be a huge challenge for most senior golfers. You should practice this simple exercise, standing in front of a mirror:

Standing as straight as possible with your back against a wall, pull your stomach in as far as possible. Now press you buttock against the wall and straighten your shoulders to pull your hip cage up. Pull your shoulders back and stretch your neck out for as long as possible. Breathe deeply for 5 to 10 breathes. Relax and do this 5 to 10 times. If you do this daily, you will soon see improvements on, and off the golf course.

Yoga practice consists of many exercises and/or poses - from the simply to the difficulty - which will increase your flexibility, thereby improving your golf swing. There are also many options of training - from simple do-it-yourself in the comfort of your home; or more structured classes from expert trainers. No equipment required, except a yoga mat.

There are many styles of yoga that are practiced - from the physically demanding to the more meditative and gentle style of yoga. When you check into yoga, you will find several beginner yoga classes. You will also find tapes out on the market, some of the yoga tapes are designed specifically for golfers and the issues they face. Check around for the style of yoga designed to fit your needs. You might want to check with the instructor about the instruction. Ask for specific physical requirements, the length and the level of concentration of the instruction in the class.

1 - Better Coordination

Yoga creates balance in your body, mind and respiratory system as it increases your strength your flexibility

2 - Better Concentration

Golfing is a sport that requires focus and concentration. As you exercise your body and push yourself mentally you will lift yourself outside your comfort zone to a higher spiritual, psychical and mental plane. Practice your yoga sessions with the same amount of intensity as with your golfing, but not to the extreme to where you hurt yourself.

3 - Better Focus

Your golf swing is very important to your golf game, but is useless unless you can hit your target. Getting your golf ball closer to the hole is just as important as the amount of the distance of your drive. There you have to focus on your target in your pre-shot, which takes concentration and coordination.

Some General Tips For Golfers

Lets assume you want to hit your ball into a tree as your target. Instead of aiming at the tree, you should be aiming at a distinguishable spot on the tree in your mind's eye and let your swing do what your mind sees.

When putting the ball, focus on the edge of the hole. This exercise will not only help you hit your target, but it will also quiet your mind by giving the subconscious something to focus on.

Now that you know how to focus, your next move will be how to hit the ball.

First you decide on your target. Next you look at the ball, then take another look at your target to reinforce the image in your mind.

Now take a deep breath, and slowly breathe out as you make the swing. Let your subconscious take over as you relax and release your swing. Be confident the ball will go where you want it to go. Try that next time. If you are not happy with the result - just give it
another try.

Mental Conditioning With Yoga

In golf, like all sports, mental discipline is just as important as talent; some will say, even more. Your mind can be your ace in the hole or your down fall. It all starts with your thoughts. Make a habit of monitoring your thoughts in your pre-shot warm up. Free you mind by inhaling and breathing out several times with your lips apart.

The mind is both active (conscious) and reactive (subconscious). Feelings of fear, doubt and inadequacy are all reactive thoughts; and are the ones you should be most concerned about. They make you tense and ineffective until you decide to banish them from your thinking.

You will notice that there are certain recurring thoughts as you prepare your self for your game. Try this mental exercise when you feel these numbing thoughts welling up in your mind with concerns about the results of your action.

Repeat to yourself: "Stop It, Stop It, Spot It" .... (several times). "You can do this!" Ask yourself: "Who is the man (gal)?" Answer - "I am the man(gal)!" .... "who is in charge?" Answer - "I am in charge ... I can do this!" Conclude - "That's the spirit"

Yoga In Professional Sports

More and more professional golfers are practicing yoga these days to improve their game. They need to sharpen their concentration - to tighten the golf swing, put themselves through a mental game to get into the right frame of mind, and make sure the body is physically ready for the challenge.

Many people may dismiss yoga as an interesting parlor game only for contortionists (with their feet held behind the back of their necks.) But even some amateur golfers needed to increase their strength and flexibility are looking to yoga. Athlete’s must be trained and maintain flexibility to minimize injury. Yoga is useful in obtaining that goal.

Depending on your level of conditioning, you may want to target certain areas for better performance - like strengthen your grip, strengthening your abdominal areas or your stamina to stay sharp during a performance. By strengthening your abdominal area they will provide better support for your back. These exercises are beneficial to you as a golfer because they will stabilize your body, strengthen your back, give you more power while preventing the possibility of strain to your spine as you swing the golf clubs. Regular yoga exercises will also strengthen your shoulders, chest, arms, hands and wrists.

Good Nutrition For Senior Golfers

The game of golf involves a lot of focus action for lengthy periods of time - standing, walking, getting down close to the ground to line up your puts. These long periods of physical and mental periods of alertness requires the body and the mind to be operating at optimum state. The right foods and liquids will fuel the body and the brain to their optimum level for performance.

You need a balance diet to maintain your blood sugar at the right level. Your brain consumes most of the blood sugar the body produces. If your blood sugars supply is low, you will become sluggish and experience lack of concentration. Plus, slow and distorted communication with the body will result in a poor golf game.

Most of the time poor shots such as boogies or wayward shots made late in the round could be caused by low-energy and dehydration. Golf is a tough enough game for you to find yourself running out of energy before the end of the game. Here are some suggestions to keep you at the top of your game towards the end of the round.

For breakfast the day of your golf match, you will need to eat 45 minutes to 1 hour before you play. Have a balanced meal consisting of 35 – 45% carbohydrates, 25 – 30% protein, and 20 – 30% fats. The follow is a list of some foods to choose from. It will give you an idea of the type of food you need to eat.

Complex carbohydrates – fresh vegetables and fruits, not fruit juices and a small amount of whole grains.

Protein/Fats – fresh lean meats, fish, fowl, hard or soft boiled eggs.

Dairy products - Only small amounts of dairy products should be consumed. Dairy products
can be difficult for most people to digest. You might try goat dairy products such as yogurt. Use butter. No margarine.

Vitamins – 2 Daily vitamins and Omega 3’s.

Eat 4 to 5 small meals or snacks every day. Fresh fruit, such as an apple along with peanut
butter or raw nuts are a good choice. Peanut butter and celery sticks are another good choice. You don’t want sugary or fried foods. Low sugar protein bars can be good especially the ones made with nuts and seeds. Sugar substitutes are not good either.

Use these ideas when preparing the snacks you will take with you on game day to help keep your blood sugar in balance. You will want to make a habit of preparing your snacks the night before and have them already in your bag. It doesn’t work well if you try to prepare them the morning of game day. It is important for you to keep your brain and body fueled so you can last all day.

You will want to take along plenty of spring water. You will want to stay hydrated the whole day. Use the rule of thumb and drink 8 – 8oz. Glasses of spring water. Tap water has too much chlorine and toxic metals which has been added to the water. You will want to drink water every other hole, more if it is hot. Do not drink caffeine, alcohol, fruit drinks or sodas.

Last but not least, you will need to get plenty of sleep the night before. If you go to bed around 10 or 10:30 so as to wake up on your own with out the assistance of an alarm clock, you will have a better chance of a good performance.