Golf is a popular sport among many older women due to its low impact, relaxing nature, and opportunities for socializing and enjoying the outdoors. However, it's not without its risks. If you've been playing for years, you may need to modify your game to accommodate increased injury risks and other health problems. Always talk to your doctor before beginning a new activity if you've been injured or have another serious health issue.
Endurance
Golf involves a lot of walking from hole to hole, and if your endurance isn't what it used to be, the walking may tire you out more than the actual game. Using a golf cart can keep your energy up, but it won't build up your endurance. If you're healthy enough to walk regularly, try taking short walks around your neighborhood, gradually increasing the distance over time. Soon, you may find that walking around the golf course is no problem at all.
Strength
Weight-bearing exercise is especially important for women as they get older because of the increased risk of osteoporosis. If you're not used to doing weight training, holding a heavy golf club may become difficult; you may even overstrain your elbows, causing "golfer's elbow." To prevent this, do some wrist curls and other upper-arm exercises with a light hand weight. Squeezing a tennis ball can also strengthen forearm muscles.
Balance
Although golf poses are relatively stationary, you might occasionally become dizzy while doing a big swing or have other balance issues. Keep your feet planted firmly on the ground, and shift your balance to the front of your feet. Keep your knees slightly bent to avoid locking them, which can cause balance loss and injuries. Fix your eyes on one point in front of you while swinging to prevent dizziness.
Back Health
Doing a golf swing improperly can easily lead to a serious back injury. If you're new to golf, have an experienced player or instructor show you proper form for each type of swing. Keep your motions smooth; avoid quick, jerky movements. Stay relaxed throughout the swing and don't overswing or hit the ball too forcefully. If you feel pain or a loss of mobility after a swing, stop the movement and seek medical attention if necessary.
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