Fairway to Fitness
by Karie Milewski, M. Ed.
Editorial Assistant
Golfing has often been coined a lazy sport, especially if you send most of your time at the 19th hole. But, if you make the right moves, spending a day at the golf course can keep you on par with your physical and mental health.
Photo by: n/a
Close your eyes and picture an afternoon out on the green. You may quickly envision yourself driving the ball across the fairway as you peruse each hole from the comfort of a golf cart. Golfing has often been coined a lazy sport, especially if you spend most of your time at the 19th hole. But, if you make the right moves, spending a day at the golf course can keep you on par with your physical and mental health.
Regardless of whether you rival Tiger Woods or you’re known as the office duffer, you can transform this leisurely game to meet and even exceed the Surgeon General’s recommendations for physical activity. Here we’ve got four great tips to keep you fit on the fairway this summer.
DITCH THE CART…AND CARRY YOUR CLUBS.
While you’ll burn more than 1,000 calories just playing a round of golf, you can probably guess the first step to real fitness on the fairway: ditching the cart. Not only will you keep money in your pocket, but you’ll lose a few pounds along the way.
Believe it or not, walking a round of golf (yes, all 18 holes) covers more than four miles of green. That’s an average of about 400 additional calories before the end of the round without even caddying your own clubs. Throw your clubs on your back and you’ll burn an additional 300 calories, plus you’ll tone up your shoulders, back and abs. Figure this: A 160-pound golfer who walks the course carrying their clubs burns approximately double the calories than their golf-carting buddies (source: American Dietetic Association).
Trekking to each hole keeps your entire body — particularly your heart — in prime condition. Any activity that leaves you slightly short of breath with a sweaty forehead is great for your cardiovascular system. And scientists in Finland have discovered just how great golfing can be for you.
After just five months, subjects in a Finnish golf study lost an average of three pounds and nearly an inch off their waistline. What’s more, the golfers significantly increased their HDL or “good” cholesterol levels and improved their aerobic endurance. Those with hypertension also pleasantly noticed a drop in blood pressure at the study’s conclusion.
Imagine reducing your risk for heart disease and shedding weight just by spending a day on the fairway twice a week. If it happened to the golfers in Finland, Dr. Roger Farrar, an exercise physiology professor at the University of Texas, believes it can happen to you.
“Losing three to four pounds within five months is certainly achievable so long as you don’t increase your calorie intake at the 19th hole,” he says.
Farrar emphasizes that it’s the walking aspect of golf that gives you all these great health benefits like increasing your VO2max, a metric for measuring aerobic capacity.
“If there is any downside to golf,” says Farrar, “It’s finding the time to play.”
Although golf may take a good chunk out of your day, it’s a good investment for improved fitness and even longevity. Researchers from the Karolinska Institute, Sweden’s top medical university, discovered the death rate for golfers was 40 percent lower than their contemporaries of the same gender, age and socioeconomic status. Translation: you could potentially tack another five years onto your life by using that golf membership you got for Christmas last year.
PLAY WHEN IT’S SUNNY…AND WEAR SUNSCREEN.
Spending the afternoon soaking up the sun’s vitamin D is a sure-fire way to strengthen bones and regulate skin cell growth. And even in sunny Austin, you might need it more than you think. Emerging research indicates that approximately 36 percent of Americans may be deficient in vitamin D and are not able to make up for this shortage in their diets. Very few foods are inherent sources of this vital vitamin and the dangers of its deficit are scary. Low levels of vitamin D are associated with osteoporosis, autoimmune disorders, cancers and even heart disease. Believe it or not, you can get your recommended daily allowance (RDA), currently set at 400 IU, from just 20 minutes of swinging your clubs outside.
Remember: Texas summers are relentlessly hot and the sun’s rays can severely damage your skin, after long, unprotected exposure. In fact, research shows that 90 percent of wrinkles are caused by the sun and sun damage is the No. 1 cause of premature aging in both men and women. So, even if you plan on playing nine holes, make sure to apply plenty of sunscreen — preferably SPF 30 — a few times throughout your round.
MAKE IT A FOURSOME…AND DON’T KEEP SCORE.
The benefits of playing golf on a beautiful day in Austin are not solely physiological. Simply being outside with a group of buddies can boost your spirits and promote psychological contentment.
Dr. John Bartholomew, a UT professor who specializes in exercise and sports psychology, considers golf to be a great activity to counter common emotional disorders such as depression and anxiety: So long as you go into the game with the right expectations.
“If you play the game expecting to meet a standard you set for yourself,” says Bartholomew, “you also set yourself up for potential frustration if you don’t meet it.”
Bartholomew recommends a couple tips to keep yourself expectation-free so that you can truly reap the psychological benefits of a day on the fairway. He suggests ditching the score sheet and playing with friends at your same skill level.
“You’ll derive all the social benefits without the anxiety that is found when solely playing for the performance aspect,” he says.
Play this way and golf can help you loosen up. Overall, social interaction releases endorphins – the “feel good” hormone – which improves mental outlook and provides that euphoric, warm, fuzzy feeling. Further boost this sense of well-being by joining a team; you’ll get your endorphin fix and reap the benefits of belonging to a group.
PRACTICE, PRACTICE, PRACTICE…AND YOU’LL GET SMARTER.
A sports social system not only enhances your self-esteem but can also sharpen your mind. As you plan your next shot or decide which club to use, your frontal lobe is hard at work formulating an effective strategy. You may not realize it, but golf can be just as good of a brain game as your Sunday Sudoku puzzle.
Becoming a “scratch” golfer — a player who shoots par or better — requires intense concentration, years of practice and a muscle memory that can only be learned over time. Pros have developed exceptional spatial skills from years of estimating distances and accurately strategizing each shot. Plus, considerable problem-solving goes into reading the angles on a green or accurately sizing up your yardages. Even keeping track of your shots during a round requires memory. All of these psychological benefits can translate off the course to improve workplace production and improve critical thinking skills.
If you’re ready to get out on the green but might need a boost in confidence, consider taking a class and get closer to par. You’ll be sure to find one that suits your skill level and budget.
TERAVISTA GOLF ACADEMY
From private lessons to refresher workshops, this golf school has something for everyone. Novice? Look into their Beginner Golf 101 class which will teach you all the basics about the golf swing and playing golf. You’ll even cover the small things like how to check in when you get to the course, how to drive a golf cart, and golf etiquette. They even have loaner clubs for you to use while you're learning. Been playing for awhile but still swinging like a beginner? Check out the Beyond the Basics course and let the instructors show you how to advance. (teravistagolf.com)
ELITE GOLF PERFORMANCE
Progression, progression and progression! That’s the motto of the instructors at this golf school offering one day, three day, junior and individual golf programs. Give your son or daughter a unique summer camp experience and sign them up for the Summer Junior Golf Camp program. They’ll have fun and learn the fundamentals of the sport. (elitegolfperformance.org/academy.html)
UT INFORMAL CLASSES AT OAK HILL DRIVING RANGE
Put your books down this summer and take a swing at golf! You’ll find a handful of beginner classes and one intermediate class to get you moving toward your golf goals. If you don’t have clubs, not to worry — loaners will definitely be available. (informalclasses.org)\
Compared to other sports/activities, the injury rate associated with golfing is extremely low making this a great sport for all ages. The risk of getting hurt is hardly an excuse with as many physical and psychological benefits the sport has to offer, but here are some precautions you can take to ensure comfort and safety.
Check out these four quick tips to prevent muscle aches and improve your swing:
(1) Cold muscles and ligaments can be vulnerable to injury. Take five minutes before tee off to warm up and stretch your back, shoulders and arms.
(2) Don’t borrow your buddy’s equipment; golf clubs should be individually-suited to your height, strength and skill level.
(3) Shop smart and your back will thank you. Look for a golf bag with double-straps to reduce the strain on your shoulders.
(4) Remember you’ll be doing a day’s worth of walking outside — under the Austin sun — so wear loose clothing, comfortable shoes and plenty of sunscreen.
Regardless of whether you rival Tiger Woods or you’re known as the office duffer, you can transform this leisurely game to meet and even exceed the Surgeon General’s recommendations for physical activity. Here we’ve got four great tips to keep you fit on the fairway this summer.
DITCH THE CART…AND CARRY YOUR CLUBS.
While you’ll burn more than 1,000 calories just playing a round of golf, you can probably guess the first step to real fitness on the fairway: ditching the cart. Not only will you keep money in your pocket, but you’ll lose a few pounds along the way.
Believe it or not, walking a round of golf (yes, all 18 holes) covers more than four miles of green. That’s an average of about 400 additional calories before the end of the round without even caddying your own clubs. Throw your clubs on your back and you’ll burn an additional 300 calories, plus you’ll tone up your shoulders, back and abs. Figure this: A 160-pound golfer who walks the course carrying their clubs burns approximately double the calories than their golf-carting buddies (source: American Dietetic Association).
Trekking to each hole keeps your entire body — particularly your heart — in prime condition. Any activity that leaves you slightly short of breath with a sweaty forehead is great for your cardiovascular system. And scientists in Finland have discovered just how great golfing can be for you.
After just five months, subjects in a Finnish golf study lost an average of three pounds and nearly an inch off their waistline. What’s more, the golfers significantly increased their HDL or “good” cholesterol levels and improved their aerobic endurance. Those with hypertension also pleasantly noticed a drop in blood pressure at the study’s conclusion.
Imagine reducing your risk for heart disease and shedding weight just by spending a day on the fairway twice a week. If it happened to the golfers in Finland, Dr. Roger Farrar, an exercise physiology professor at the University of Texas, believes it can happen to you.
“Losing three to four pounds within five months is certainly achievable so long as you don’t increase your calorie intake at the 19th hole,” he says.
Farrar emphasizes that it’s the walking aspect of golf that gives you all these great health benefits like increasing your VO2max, a metric for measuring aerobic capacity.
“If there is any downside to golf,” says Farrar, “It’s finding the time to play.”
Although golf may take a good chunk out of your day, it’s a good investment for improved fitness and even longevity. Researchers from the Karolinska Institute, Sweden’s top medical university, discovered the death rate for golfers was 40 percent lower than their contemporaries of the same gender, age and socioeconomic status. Translation: you could potentially tack another five years onto your life by using that golf membership you got for Christmas last year.
PLAY WHEN IT’S SUNNY…AND WEAR SUNSCREEN.
Spending the afternoon soaking up the sun’s vitamin D is a sure-fire way to strengthen bones and regulate skin cell growth. And even in sunny Austin, you might need it more than you think. Emerging research indicates that approximately 36 percent of Americans may be deficient in vitamin D and are not able to make up for this shortage in their diets. Very few foods are inherent sources of this vital vitamin and the dangers of its deficit are scary. Low levels of vitamin D are associated with osteoporosis, autoimmune disorders, cancers and even heart disease. Believe it or not, you can get your recommended daily allowance (RDA), currently set at 400 IU, from just 20 minutes of swinging your clubs outside.
Remember: Texas summers are relentlessly hot and the sun’s rays can severely damage your skin, after long, unprotected exposure. In fact, research shows that 90 percent of wrinkles are caused by the sun and sun damage is the No. 1 cause of premature aging in both men and women. So, even if you plan on playing nine holes, make sure to apply plenty of sunscreen — preferably SPF 30 — a few times throughout your round.
MAKE IT A FOURSOME…AND DON’T KEEP SCORE.
The benefits of playing golf on a beautiful day in Austin are not solely physiological. Simply being outside with a group of buddies can boost your spirits and promote psychological contentment.
Dr. John Bartholomew, a UT professor who specializes in exercise and sports psychology, considers golf to be a great activity to counter common emotional disorders such as depression and anxiety: So long as you go into the game with the right expectations.
“If you play the game expecting to meet a standard you set for yourself,” says Bartholomew, “you also set yourself up for potential frustration if you don’t meet it.”
Bartholomew recommends a couple tips to keep yourself expectation-free so that you can truly reap the psychological benefits of a day on the fairway. He suggests ditching the score sheet and playing with friends at your same skill level.
“You’ll derive all the social benefits without the anxiety that is found when solely playing for the performance aspect,” he says.
Play this way and golf can help you loosen up. Overall, social interaction releases endorphins – the “feel good” hormone – which improves mental outlook and provides that euphoric, warm, fuzzy feeling. Further boost this sense of well-being by joining a team; you’ll get your endorphin fix and reap the benefits of belonging to a group.
PRACTICE, PRACTICE, PRACTICE…AND YOU’LL GET SMARTER.
A sports social system not only enhances your self-esteem but can also sharpen your mind. As you plan your next shot or decide which club to use, your frontal lobe is hard at work formulating an effective strategy. You may not realize it, but golf can be just as good of a brain game as your Sunday Sudoku puzzle.
Becoming a “scratch” golfer — a player who shoots par or better — requires intense concentration, years of practice and a muscle memory that can only be learned over time. Pros have developed exceptional spatial skills from years of estimating distances and accurately strategizing each shot. Plus, considerable problem-solving goes into reading the angles on a green or accurately sizing up your yardages. Even keeping track of your shots during a round requires memory. All of these psychological benefits can translate off the course to improve workplace production and improve critical thinking skills.
If you’re ready to get out on the green but might need a boost in confidence, consider taking a class and get closer to par. You’ll be sure to find one that suits your skill level and budget.
TERAVISTA GOLF ACADEMY
From private lessons to refresher workshops, this golf school has something for everyone. Novice? Look into their Beginner Golf 101 class which will teach you all the basics about the golf swing and playing golf. You’ll even cover the small things like how to check in when you get to the course, how to drive a golf cart, and golf etiquette. They even have loaner clubs for you to use while you're learning. Been playing for awhile but still swinging like a beginner? Check out the Beyond the Basics course and let the instructors show you how to advance. (teravistagolf.com)
ELITE GOLF PERFORMANCE
Progression, progression and progression! That’s the motto of the instructors at this golf school offering one day, three day, junior and individual golf programs. Give your son or daughter a unique summer camp experience and sign them up for the Summer Junior Golf Camp program. They’ll have fun and learn the fundamentals of the sport. (elitegolfperformance.org/academy.html)
UT INFORMAL CLASSES AT OAK HILL DRIVING RANGE
Put your books down this summer and take a swing at golf! You’ll find a handful of beginner classes and one intermediate class to get you moving toward your golf goals. If you don’t have clubs, not to worry — loaners will definitely be available. (informalclasses.org)\
Compared to other sports/activities, the injury rate associated with golfing is extremely low making this a great sport for all ages. The risk of getting hurt is hardly an excuse with as many physical and psychological benefits the sport has to offer, but here are some precautions you can take to ensure comfort and safety.
Check out these four quick tips to prevent muscle aches and improve your swing:
(1) Cold muscles and ligaments can be vulnerable to injury. Take five minutes before tee off to warm up and stretch your back, shoulders and arms.
(2) Don’t borrow your buddy’s equipment; golf clubs should be individually-suited to your height, strength and skill level.
(3) Shop smart and your back will thank you. Look for a golf bag with double-straps to reduce the strain on your shoulders.
(4) Remember you’ll be doing a day’s worth of walking outside — under the Austin sun — so wear loose clothing, comfortable shoes and plenty of sunscreen.
Get Stoked to Get Soaked: 15 Austin Lake Activities, May 2009 Issue
How To Use A Treadmill Safely and Effectively, March 2009 Issue
Austin's 10 Fittest, August 2009 Issue
