GET FIT FOR GOLF The sport of golf is considered by its devotees to be one of life’s great pastimes. The concept is simple, the venues are spectacular, and the challenges are constant. It appeals to people from all walks of life and social backgrounds. It can be played from childhood until well past retirement. It can be as relaxing as a stroll in the park or as tense as sudden death overtime. It allows players of different sizes and ability levels to compete on relatively even terms in serious competition or fun social events. Through it all, the allure of the great outdoors and the desire to play just that little bit better keeps us coming back. Golf can be a physically demanding sport: it may involve walking 5 to 6 miles on uneven terrain, and swinging a club 100 or more times per round. It can take up to 4 to 5 hours, often in hot humid conditions. Males can burn up 900 calories a round, and females 700. As a result studies have shown that golf satisfies the requirements of a good aerobic workout. Added to this are the social benefits, which are also known to be important determinates of good health. As with any sport, getting prepared for the golf season is important. If you haven’t been active, it is wise to improve your cardiovascular efficiency through activities such as brisk walking, biking, aerobics or swimming. Of equal importance is increasing muscle strength using free weights, machines or therapeutic rubber bands. In case we think that getting in shape is not important in golf all we have to do is look at how much emphasis Tiger Woods places on being fit, and what an effect that has had on professional golf in general. Once the season is underway, it is a very good idea to set aside 15 to 30 minutes prior to each round to get warmed-up. This should include gently loosening up your muscles by swinging your arms and hopping on the spot, followed by stretching all of the major muscle groups. Then gently swing a club back and forth adding a second club or a swing weight. Finally hit a few balls at the range in order to get your swing in a groove. Following this routine will decrease your risk of injury and help improve your performance. One final bit of advice: if you do develop pain from overuse or injury, have it assessed early before it leads to a more serious or chronic problem.