Golf, despite its popularity, is one of the most misunderstood sports. Many men, in particular, hold two incorrect beliefs:

It is said that golf does not promote heart health because the pace is too slow.

Golf is a gentlemanly sport, so injuries are uncommon.

As a devoted runner and a practicing physician, I contributed to the perpetuation of both myths. I told my patients that golf is a great way to ruin a four-mile walk. However, new research has brought me up to speed. In fact, golf can be beneficial to your health. While injuries are common, you can avoid them by incorporating golf into a well-rounded fitness regimen.

Take the lead
The 1970s aerobics revolution taught us that vigorous exercise is beneficial to our health. However, researchers have discovered that moderately paced exercise is also very beneficial, even if it is interrupted by periods of inactivity. Your goal should be to exercise for at least 30 minutes at a moderate pace almost every day.

When it comes to golf, no matter how high your score, the benefit will not come from swinging the club. Walking causes it.

The average course length is around 6,000 yards. A round of golf is equivalent to 4 miles of walking. If you walk 18 holes three to five times per week, you’ll get plenty of heart-healthy endurance exercise. If you pull or carry your clubs, you will burn more calories per round and benefit even more. However, if you play less frequently or live in a climate with a long off-season, you’ll need to supplement with other activities to achieve the best results.

Even if you walk 54 to 90 holes per week, you should incorporate flexibility and strength exercises. This helps to balance your workout routine and prevents injury. It also results in a lower handicap (see below).

How to Perform Well
Finland is hardly the world’s golfing capital. However, scientists there conducted a study that demonstrates golf can promote fitness and health. (It was published in the August 2000 issue of The American Journal of Medicine.)

The participants were 110 healthy but sedentary men aged 48 to 64. During the trial, half of the men played 18 holes of golf two to three times per week, always walking the course. The other men didn’t play golf, but they went about their normal lives, such as gardening and housework. All of the men underwent a battery of tests before and after the 20-week experiment.

The golfers produced some impressive results in such a short period of time. In comparison to their non-golfing peers, golfers:

Weight loss
They reduced their waist circumference and abdominal fat.
They increased their aerobic exercise capacity.
They increased their strength.
They increased their HDL (“good”) cholesterol levels.
They reduced their blood pressure.

Injuries That Are Common
Golf may appear to be a relaxing, even gentle sport, but it puts a lot of strain on your muscles and tendons. Your entire body is involved in a golf swing. You can get hurt whenever you take a swing. It only takes one “fat shot” (striking the ground with the club) to do it. However, the muscles you use the most are the most vulnerable to injury.

Injuries are more likely in older players and those who play the most. As a result, up to 50% of touring pros have been seriously injured and forced to miss three weeks or more of action. Overuse is the leading cause of injury in both professionals and top-tier amateurs. In most “duffers,” poor technique is to blame. (A mediocre or poor player, in golf slang.)

Here’s a rundown of common golf injuries and how to avoid them.

Injuries to the back

Consider this if you think golf is only for wimps: A golf swing places an eight-times-your-body-weight compressive load on your low back.

That’s more than three times your body weight in running or rowing (seven times your body weight). As a result, even a single swing can result in a herniated disc or a compression fracture of one of the vertebral bodies. Although these injuries are extremely painful and can be fatal, they are uncommon.

Muscle strains, on the other hand, are quite common as a result of the twisting required for a good swing. The “modern” swing, with its inverted C follow-through, produces more torque — and therefore more injuries — than the “classic” swing.

Elbow issues

Despite their many differences, golf and tennis have one thing in common: the elbow. In both sports, the tendons become inflamed as they attach to the epicondyle, the knoblike bony prominence of the elbow. In textbook cases, tennis elbow involves the outside knob (lateral epicondylitis), while golfer’s elbow strikes the inner prominence (medial epicondylitis). Golfers, however, can develop pain and tenderness on either side. A golfer’s leading elbow (his left if he has a right-handed swing) is at the greatest risk.

Hand and wrist injuries

When a club strikes a ball, its head can travel at speeds of up to 100 miles per hour. The wrist and hand absorb the majority of the force. When you combine a tight grip with repetitive use, you have a recipe for tendinitis, the most common wrist injury. Carpal tunnel syndrome, “trigger finger,” and fractures of the hamate, a small bone at the base of the wrist, are all possibilities. Blisters on the hand or fingers can be serious enough to interfere with play, despite being much less painful. The leading hand is usually the source of all these problems.

Shoulder problems

The majority of shoulder problems are caused by simple overuse. The top of the backswing and the end of the follow-through, in particular, place stress on the four rotator cuff muscles; tears are uncommon, but rotator cuff tendinitis is common, especially in competitive golfers.

Injuries to the lower body

Golf is relatively easy on the lower body, but if you walk the course to help your heart and metabolism, you will put more strain on your lower half. Carrying your clubs will increase circulation but may cause lower-body pain. Golfers, like other athletes (and couch potatoes), can suffer from knee, ankle, and foot strains, sprains, and tendinitis. Blisters and athlete’s feet are less visible but can be quite painful and annoying.

How to Avoid Injuries
Golf injuries are surprisingly common, but the majority are minor and treatable. Even better, by following these suggestions, many can be avoided.

Get yourself in shape. Before you rely on golf to keep you fit, work on your endurance by walking. Do flexibility and strength exercises as well. Your health and game will both improve.
Stretch. When you use your muscles, they grow stronger. They do, however, become tighter and stiffer. Flexibility is also affected by age. Stretching will help you develop a smoother stroke and reduce your risk of injury. It will also help to keep you safe off the links. Stretch at least three times per week, focusing on your back, shoulders, and arms.

Strengthen your muscles and bones. As men age, they lose muscle mass and bone calcium. Strength training will help to reverse this, especially if you eat enough protein, calcium, Fildena 200 and Fildena 120. Weight training will also assist you in hitting the ball further.
Prepare yourself. Warming up will help protect your muscles and ligaments from injury while also improving your swing. A little walking and gentle calisthenics will get your circulation going. Stretching will help to relax your muscles and joints. Warm up for 10 to 15 minutes before beginning your practice swings. Join the 3% of golfers who warm up properly; it will suit you perfectly.
Take classes. Your best defense against both injuries and high scores is good technique.
Make use of high-quality equipment. Golfers focus a lot on their clubs, but they often overlook the importance of their shoes, socks, gloves, and clothing.
Problems should be identified early and aggressively treated. Minor aches and pains can be tolerated while playing, but remember to ice aching tissues as soon as you arrive at the clubhouse. To treat more serious issues, use the PRICE (protection, rest, ice, compression, and elevation) method. If you don’t improve quickly, seek assistance from a trainer, physical therapist, or doctor.
Don’t overlook the minor details. Keep hydrated but avoid eating a full meal before a game. Wear a wide-brimmed hat, long sleeves if it’s not too hot, sunscreen with an SPF of 15 or higher, and sunglasses to protect yourself from the sun and insects (repellents containing DEET).
Don’t overeat or drink on the 19th hole.
Golf is a fantastic sport. It’s a skill test that can be difficult enough for a competitive athlete. It also provides an opportunity for companionship, which many men do not have. It can even be beneficial to business (“client golf”). Above all, golf may be beneficial to your health. Simply follow these simple guidelines to keep shouting “fire” instead of “sore.”