In 2024, senior citizens make up 24% of U.S. golfers. It’s easy to see why: it’s a low-impact sport that helps you stay active and meet new people.
As accessible as it is, however, golf isn’t a game every senior can play. As your body ages, muscles get less elastic, and the joints aren’t as forgiving. Plus, the repetitive motions can put a strain on your body.
This is where golf fitness for seniors comes in. With a tailored fitness plan, you can play the game safely while improving your performance. In the long run, this is essential for avoiding pain and injuries.
Looking for an ideal fitness plan for your needs? Here are five strategies every senior golfer should follow before heading to the course!
1. Improve Thoracic Mobility
Your thoracic spine is essential for creating rotation in your golf swing. With a limited thoracic rotation, you can expect:
- More back pain
- A shorter backswing
- Reduced power at impact
Poor thoracic rotation is a very common issue among senior golfers. That said, there are plenty of good senior golf exercises to remedy it. One particularly popular drill is the seated thoracic rotation.
Seated Thoracic Rotation
This is a quick mobility exercise you can do at your desk. First, ensure you’re sitting in a stable chair or a bench. Then, place one hand behind your head and plant the other hand flat on the floor.
Now, reach down while keeping your arm against your inner leg. While you’re bent over, rotate your spine until your elbow is pointing at the ceiling. Return to the starting position to complete a repetition.
For best results, complete 5-10 repetitions on each side. The nice thing about this drill is that it creates a significant improvement in rotation. As a result, it’s a great exercise to do right before a game.
2. Work on Your Balance
Balance is an underrated aspect of senior golf fitness. Many seniors assume their balance is fine if they aren’t falling over, but this is far from true.
The big issue with poor balance is that affects your ability to control your momentum in the backswing. This is one of the main things causing a lack of power, accuracy, and consistency at impact.
The good news: poor balance is among the more easily improved aspects of fitness. A simple exercise like the single-leg balance and reach can do a lot for your stability. This exercise is a common part of fitness classes.
Single-Leg Balance and Reach
While standing, slightly raise your right foot from the ground. Look forward while putting your right arm ahead of your torso. While keeping your legs slightly bent, flex the hip and hinge your torso down.
Without rounding your back, reach for your left foot with your right hand. Extend your other leg backward for balance, then pause a bit. Return to the starting position and do 5-10 repetitions on each side.
3. Don’t Neglect the Upper Body
In golf, most of the power in your swing comes from the lower body. Even so, your upper body needs some attention as well.
One of the best golf exercises for the elderly that help your upper body is the incline push-up. There are several reasons for that:
- You can do it anywhere
- It doesn’t involve going overhead
- It’s easy to learn and perform
- You can adjust its difficulty
Incline Push-Up
Stand facing a table that’s about three feet high. Place your hands on the edge, a bit wider than shoulder-width apart. Keep your arms and body straight, but don’t lock your elbows.
Now bend your elbows and start lowering your chest toward the edge. Push back up until your arms are straight again without locking your elbows. Keep doing this slowly as you’re breathing in and out.
4. Strengthen Your Core
When it comes to senior golf workouts, you’re only as strong as your weakest link. Oftentimes, that weak link will happen to be your core.
A good way to think of the core is as the glue holding the swing together. Without a strong core, much of the power produced by your lower body won’t transfer into the ball.
The best exercise for strengthening your core is the pulley woodchop. This applies to all golfers, not just seniors. That’s because this exercise targets rotational strength, which is essential for a golf swing.
Pulley Woodchop
You’ll need the pulley machine for this one; most exercise amenities have it. Face the machine while standing with your feet shoulder-width apart. Hold the handle of the pulley with both hands and your arms extended.
Now, pull the handle diagonally across your body as you exhale. At the same time, rotate your torso to the opposite side while keeping your arms straight. Inhale as you slowly return to the starting position.
5. Eliminate the C-Posture
One of the best ways to improve golf performance is to perfect your stance. This is particularly true if you’re often in the C-Posture.
The C-Posture describes a position where your shoulders are hunched and rounded. On top of limiting your thoracic rotation, this posture may cause you to lose balance during a swing.
There are many exercises that can bring your upper body back into a neutral alignment. The shoulder blade squeeze hits a nice balance between efficiency and effectiveness. As such, it can be a key part of your exercise routine.
Shoulder Blade Squeeze
Begin by standing tall with your head high and your shoulders held back. Bend your elbows to about 90 degrees while keeping them close to your sides. Keep your shoulders relaxed, not shrugged.
Maintaining proper posture, move your arms back and squeeze the shoulder blades together. Hold for six seconds, then relax your shoulders again. Repeat five to ten times.
Mastering Golf Fitness for Seniors
Golf fitness for seniors is a great way to get in shape before heading to the course. The above strategies can be your starting point. However, ensure you check in with your physician to determine your fitness level first.
At Conservatory At Alden Bridge, we provide a wide range of exercise amenities. While you’re working out, our knowledgeable workers will ensure your safety. Contact us here to learn more about our retirement community!
