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Golf Health

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Golf health is an integral part of the game of golf and it probably the most popular reason why people play golf. Golf health pertains mostly to the exercise acquired during a game of golf, but these days golf health is mostly focused of improving a golfers health before, during and after a round of golf. The Golf Health section of The Caddy Space will discuss the definition of golf health, health benefits of golf and crucial golf health tips.

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What is Golf Health?

Golf is a very popular sport worldwide as it is played by millions of people, from professionals golfers to beginners. playing socially. It is a game played on a large grassy outdoor course, the object being to hit a small hard ball into a series of ‘holes’ with as fewest strokes as possible, using a variety of woods, irons and putters (generally referred to as golf clubs’). In 2006, it was estimated that there were nearly 35,000 golf courses in the world.

Golf provides people with ‘a stimulating challenge combined with a healthy walk in pleasant surroundings’ and can be played by people of all abilities and varying ages. Golf can be played on your own, in a group or in a team. It may be a social round, professional tournament or a completion. Golf is the most up there with some of them most played sports, rivaling only football, rugby and basketball.

Health benefits:
Golf can be good for your health, good for your heart and good for your overall well being. Walking an average golf course for a round of golf can be as much as six kilometers, depending on the terrain and golfers ability. If you walk 18 holes of a golf course, three to five times a week, you will gain an optimal amount of endurance exercise for your body and most of all your heart. If you pull your clubs or carry them, you will burn even more calories each round and benefit even more.

Playing golf regularly can help you:
* Stay fit
* Improve muscle tone and endurance
* Lose weight and body fat.

Other benefits:
Golf can also:

* Be a great way to keep in touch with friends
* Assist in reducing stress (as a result of the physical activity and also due to the pleasure of walking in an open and pleasant environment)
* Provide opportunities to meet new people
* Help develop a sense of community connectedness.

Getting started:
Golf can be a very social and enjoyable sport. While you compete against others, you can also compete with yourself to better your previous best score.

A good way to get started is to take lessons to acquire the fundamental skills before hitting the course. Alternatively, you could gather a group of friends, hire some clubs and make your way around your local public course, which can be equally as enjoyable. As you improve, you may consider purchasing a set of clubs and, if you are really keen, you may have the clubs custom-made to suit you.

Preventing injury:
Golf is a leisurely sport and, compared to other sports, the overall risk of injury is low. However, injuries still can and do occur. Common injuries are to the lower back, wrist and elbow, head and eye. Causes of injury include overuse, incorrect technique, hitting the ground instead of the ball, aggravation of a previous injury and falling.

Some tips to avoid injuries include:

* Warm up and stretch before playing, paying particular attention to your back, shoulders and arms. Include gentle movement and mobility exercises followed by gentle air swings or ball hits using short irons (a type of golf club).
* Take lessons. Good technique is your best defence against injuries.
* Stand at least four club lengths away from a swinging club.
* Use good equipment including shoes, socks, gloves and clothing.
* Have golf equipment professionally fitted before purchase.
* Wear sun protection (clothing, hat and 30+ sunscreen) at all times.
* Drink water before, during and after a game.
* Know and practise the basic rules and etiquette of the game. Check that no one else is standing close by before you swing. Don’t play until the group in front is out of the way. Shout ‘fore’ to warn of danger to players and spectators. Give way to ground staff and wait until they call you to play on.
* Lift and carry clubs safely and, when necessary, use a buggy.
* When the temperature exceeds 35° Celsius, you may need to reconsider the playing conditions for further play.
* Stop playing immediately when an injury occurs.
* Seek first aid or prompt medical treatment for any type of injury, irrespective of how severe it is.

Things to remember
· Golf can be good for your health and your heart.
· Consider lessons to acquire the fundamental skills of golf.
· Stretch before playing, paying particular attention to your back, shoulders and arms.

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Golf Health Tips

Golf Health Tip 1: Eating After a Round of Golf

The best thing for your health is to eat something similar to what you ate earlier. A good, lean meat sandwich, fruit, and fresh water would do you a world of good. However, since you were so good before and during the round, you might feel the need celebrate with some “other” food or drink. Well, go ahead. Enjoy. You’ve earned it. Just make sure you exercise it off well before your next round.

Golf Health Tip 2: Upper Body, Lower Back and Core exercises

Reach Back and Up
Standing with your feet about shoulder width apart, bring your hands overhead with palms facing each other. Turn your body to the left as far as it will go. Turn your head to the left and bring your outstretched arms up and around. It is as if you are holding a ball and you are turning to look at it.

Come back to the starting position and do the same to the other side. Do a few repetitions on both sides.

Variation
Instead of pretending to be holding a ball, grasp a golf club at both ends. Turn and lift the club up and behind you.

Golf Health Tip 3: Eating Tip

Eating Before the Round
Though it varies from person to person, it is a good idea to have a nice meal 3-4 hours before a round. Here are some suggestions:

* Whole wheat bread or toast
* Plain chicken, baked or roasted
* Other lean meats or fish
* Fruits and vegetables

Golf Health Tip 4: Rotator Cuff, Shoulders and Neck Stretch

The stretch for the Rotator Cuff, Shoulders and Neck Here's another good, effective exercise to help warm up the shoulder/neck area. It is also good for injury prevention during a round of golf.

1. Stand with your feet about shoulder width. 2. Have a slight bend in your knees.
3. Bring your arms up to about shoulder height, parallel to the ground, elbows slightly bent.
4. Bring your arms in, elbows down, with a little bit of tension in the shoulder blade area.
5. Release the tension by sending your arms out to the sides again. Repeat 9-12 times.

Golf Health Tip 5: Eating Within an Hour of Your Round

It isn’t necessary to eat just prior to the round. However, if you choose to do so, it shouldn’t have a detrimental effect on your game. Make sure you eat things that are easily digestible.

Here are some suggestions:
* Bananas
* Nuts
* Grains
* Apples
* Cereal (natural-types, not the sugary kind)
* Lean fowl, fish, or meat

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