Are you one of the thousands of people in the Kitchener - Waterloo area that golf each summer? Golf is one of the few physical activities that allows individuals of all ages and abilities to play, and learn together. We are very fortunate to live in an area that offers many different venues for a great golf experience. As our population ages, we are seeing the interest in golf increase dramatically, particularly in the 55+ age range. The K-W area is well known for it's great golf facilities, and now that golf season is right around the corner, it's time to start thinking about how you can have the best season of your life! Whether you are going to be on the golf course with your spouse, kids, friends, clients, or colleagues, most golfers want to know that they are doing everything they can to improve their game. To become a great golfer, you must be strong in five areas: muscular strength, cardiovascular endurance, flexibility, balance, and core strength and flexibility. The earlier you start to improve these five areas, the more consistently you will perform on the course. Here is a tip for each category to get you started:

Muscular Strength

Push Ups: Be sure to keep your abs tight and your head in line with your spine. Start with your hands on the wall, then progress to your hands and knees on the floor and complete 20 pushups. If you can do 20 without stopping, increase the intensity by doing pushups from your toes. Make sure your form is perfect!!

Cardiovascular Endurance

Power Walk: Walk quickly and with purpose for at least 10 minutes every day, working your way up to 40 minutes every day. Choose a few different routes, and make sure that these routes include inclines and declines, as well as at least one that takes you along a trail. When you walk you should be breathing faster than normal, swinging your arms and challenging yourself to complete the route faster than you did last time.


Is Tai Chi for You?

Whether you're looking for physical gains, a spiritual experience or a little bit of both, Tai Chi is an almost perfect activity. Tai Chi may help lower cholesterol and improve cardiovascular and respiratory function and after just a few weeks you may have improved balance and feel more grounded. So give Tai Chi a try. You've got nothing to lose and a lot to gain!

Flexibility

Have you ever noticed how much Tiger Woods twists as he prepares to hit a ball? He doesn't hit the ball with strength from his arms or shoulders - his power comes from untwisting the coil he has turned his body into. To be a great golfer, you must have good flexibility throughout your entire body. Try the Cat Stretch: Get onto your hands and knees on the floor. Slowly arch your spine towards the ceiling, pulling your navel towards your spine, and letting your head drop naturally towards the floor. Take three slow, deep breaths in and out. Then reverse your body position by pushing your navel towards the floor and lifting your chin and chest. Take three slow, deep breaths then repeat both movements.


Balance

This is a key skill for any sport, and it is something that will improve with practice. To start, stand for 60 seconds with your feet touching each other. Become aware of how your body moves and sways. To increase the challenge, stand on one foot for 60 seconds, then switch feet. Once you have mastered this, place your raised foot in different positions (in front of you, behind you or close to your knee.) For an even greater challenge, complete these exercises with your eyes closed. If you have an exercise ball or a BOSU, there are at least 50 or more balance and stability exercises you can do.

Core Strength & Flexibility

This relates to the twisting and uncoiling that was discussed earlier. If the muscles in the center of your body are not strong and flexible, you will not be able to perform as well as someone who does have these abilities. To strengthen your core muscles, do the Plank every day. Lie on your stomach on the floor with your elbows under your shoulders. Tighten your abdominal muscles then lift your body off the floor so that you are resting on your forearms and toes only. Hold that position for at least 10 seconds, and work up to 60 seconds without a break. Repeat this two times, at least once per day. This is one of the best exercises for training your core muscles to work together. When you take into account all of the twisting, turning, and bending that you do during a golf game, you will quickly understand why it is important for these muscles to be strong. You may never be Tiger Woods or Annika Sorenstam - great golfers are few and far between. But working on these five competencies will certainly allow you to raise your game to the best it can be. Take a few minutes every day and you will be amazed at how much your golf game will improve this season!