Introduction

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Golf played as a Senior

The aging golfer generally would be well advised to realize that distance alone off the tee is not their primary weapon, they will have figured out that drive for show, putt for dough makes sense, and their short game is where to improve upon. They will hopefully have fewer negative emotions regarding their play, and this alone may improve their score. A player over 50, on a single figure handicap might expect age related changes to add 1

"Aging golfers...have fewer negative emotions regarding their play, and this alone may improve their score"

stroke to their handicap each 8 years, until they reach their mid seventies, provided they remain in normal health and mobility. The effects of medications will be increasingly important, however a general program of stretching (especially hips and shoulders) and improving "golf specific" muscle strength should assist and reduce the loading upon skeletal (i.e. bone structures).

Attention should be paid to the fact that average energy expenditure has been estimated at about 960 Kcal occurs during a round, so perhaps a snack plus a drink is well advised - if you are diabetic the drop in blood glucose may require attention. Fluids are vitally important for all golfers, loss of concentration will be the first sign that you require some water - when you feel thirsty its too late.

Studies of senior golfers find their nutritional habits are fairly good, but this area may be worth checking with an appropriate professional. The other professional you should seek the guidance of is your PGA coach - if for no other purpose than a confidence booster, or perhaps get them to check your grips are soft enough for arthritic hands, check also your swing does not place excessive loading on the body.

No other sport caters to the senior player as much as golf, the effects of aging on athletes are greater in high impact sports, golfers can commence a conditioning and fitness program specific for golf, use technological advances for improved equipment, and play.

The game of golf does not require great strength, however correct training techniques can emphasize strength, flexibility and endurance. Improved nutrition combined with regular exercise - walking in the company of others, is probably better than bad nutrition and no exercise, so I believe golf should be encouraged. You should eat well with some complex carbohydrate prior to play, and combine with protein for your muscle metabolism and fats for long term energy plus good healthy joints and nerve. A "diet"

"No other sport caters to the senior player as much as golf"

which forbids fats, carbohydrates or proteins is - for the vast majority of us - bad. VERY BAD. Seek qualified medical opinion on that, however in America there are so many idiot doctors who want to make a quick buck out of dietary stupidity I really wonder. If you think you have a dirty liver and it needs a clean, think again brother is my advice.

The science of improving sports performance with exercise has at its core "muscle specificity" - that is if you want to improve at a particular sport, practice it. Training those "specific muscles" to do their job better, more efficiently for golf means repetition of the task, e.g.. swing with a weighted club and properly done will enhance strength, aerobic conditioning and flexibility. Light weights will improve muscle tone - by the way some excellent scientific studies have shown the best exercises are done with "free weights" - i.e. wrist/hand weights, dumbbells etc. - just be very careful of the total weight you want to lift, a golf club weighs about 14 oz. so there is no need to be lifting much more than 1 - 1.5 kg.

Stretching has many advocates, Jack Nicklaus is just one more famous than some, it makes sense to use all the available turn you possess, without straining your back or hips. But then Mr. Nicklaus has a fair problem with his aches so don't get excessive on the stretches.

Swing techniques that minimize rather than maximize body stress - the "classic" golf swing of the past, with reduced rotary stress between hips and shoulder should be encouraged.

Arthritic hands may require a grip modification, for a right handed player place the left thumb around the shaft rather than on top - allowing a freer wrist movement throughout the swing.

At setup, toes of both feet should be turned out, making the turns in both directions easier, a "stronger" grip - one where both hands turned more to the right has the potential to increase clubhead speed through the ball.

Standing taller at address, while maintaining proper setup dynamics promotes a flatter swing arc - similar to that of Watson and Nicklaus as they age, and reducing stress on shoulders and arms. Move the ball forward at address for driver and woods, do not try to keep your head still - the head and chest should be behind the ball on the backswing.

Active footwork - lift the left heel at backswing, right heel on follow through reduces stress on hips, knees and spine. Gary Player has a "walk through" action. Custom fitting your clubs is most helpful, you should consider lighter clubs, and more flexible shafts a senior shaft has a lower "deflection point" throwing the ball into the air for more carry.