Can Playing Golf Help Me Get Fit?
The advantages of playing golf
Playing golf can definitely help you get fit, but it does depend on how you do it. Playing 18 holes is the equivalent of walking 3.5 to 6 miles depending on the course.
Calorie-wise, walking an 18-hole course burns about:
- 721 calories, if you carry your bag
- 718 calories, if you pull your golf clubs in a two-wheeled cart
- 411 calories, if you ride in a golf cart.
Add in some hills on the course, then you’ll burn even more calories and get more exercise.
Benefits of Playing Golf
While golfing develops many of the same lower body large muscle groups as waking, namely the quads, calves, and buttocks. Golfing goes further by also developing the abdominal core and upper body.
Because of the twisting/turning action of the torso when swinging a golf club, the muscles running alongside the spine – the external obliques – become stronger as do the chest muscles, latissimus dorsi and the muscles in the forearm.
Affected Upper Body Muscle Areas
1. Abdominal Muscles
The external obliques help control your torso as you rotate through your golf swing. They run from the sides of the spine and across the ribs ending just above the hip joint.
2. Chest Muscles
The Pectoralis Majors run from your chest bone to the shoulder joint on each side of your body and helps support you when bent over and while rotating your body.
The Latissimus Dorsi run from underneath the armpit around the ribs in the back and connects to the shoulder blade. They help your arm move toward the middle of your body.
The muscles of the forearm are what give you the grip on your golf club. It is also what gives you control of your golf swing. In all, 22 different muscles work in conjunction with each other as you grip the club, rotate back, come forward and down with your swing and follow-through.
Based on a 300,000 participant Swedish study, not only does playing golf tend to get you into better shape, but the death rate for golfers is 40 percent lower. As compared to the similar sex, age and socioeconomic status of people who do not golf. This resulted in an increased life expectancy of 5 years for those who play. Who knew!
Because playing golf is fun, many overlook its health benefits when it comes to being a full-body development workout. Round out your workout with occasional strength-building exercises, such as weight lifting or a kettle-bell routine and you’ll reap even more health benefits.
To live longer and enjoy better health, play more golf!
The Essentials of Men’s Grooming
Grooming and skin maintenance aren’t just for women— there are simple things that guys can do that will visibly improve the look and feel of their skin.
Though men’s grooming is on the rise, it is often when guys hear the words “grooming routine”. They envision a lengthy process involving many products. Similarly, spending as much time in front of the mirror as their wives and girlfriends. This misconception about skincare can have painful consequences:
Think about this: 50 percent of men experience some form of underarm discomfort or itching. and believe this is the price to pay for using a powerful deodorant. It doesn’t have to be this way.
Practical Grooming Tips for Men
Here are some tips to help guys take better care of their skin without cutting into their free time.
Ditch the Soap
Guys often rely on a generic bar of soap (or worse, shampoo) to wash their bodies. These products are too harsh and strip essential oils from the skin. The dryness caused by soap is cumulative—the more you use it, the more damage you do to your skin.
Upgrade Your Workout Gear
While working out or playing sports, try wearing fabrics that wick sweat away from the skin. This is to help prevent skin from staying wet (when moisture is trapped on the skin, it is at a greater risk for infection).
Cotton, for example, is not ideal because it absorbs moisture. Check your local sports shop for moisture-wicking apparel made of materials like polyester or microfiber.
Don’t Forget Your Skin on Game Day
Tailgating and getting painted up in your favorite team’s colors is a tradition for many guys. Still, face paint makeup can clog pores and lead to irritation. After the big game, to completely remove the gunk, use a moisturizing body wash in the shower.
Remember That All Deodorants Are Not Created Equal
If the skin under your arms starts to itch or you see a rash developing, your deodorant is likely the culprit. Never treat this with rubbing alcohol or hydrogen peroxide to “disinfect” the trouble spots.
The problem is almost never an infection. It’s usually a contact irritation. Look for a formula that works best with your skin. And also gives you the odor and wetness protection that you need.
Have a Good Road Warrior Routine
When traveling to and from new regions with differing climates, know your skin and use products that you’re already familiar with. Now is not the time to experiment with new lotions and deodorants that hotels might give you. Always have these basics in your travel bag: facial wash, moisturizer, and sunscreen.
As a senior, joint flexibility is one of the keys to living a healthy, active and independent lifestyle for as long as you can. While your joints may have stiffened over the last few years, it is never too late to start a stretching program to get back some of the flexibility lost. Without the intervention of a stretching program, muscles will keep getting shorter and continue to lose their elasticity. Stretching can reduce back and neck pain, improve posture and relieve pain caused by arthritis.
While there are several different types of stretching, the one’s seniors should focus on are static and dynamic.
Static vs Dynamic: Static stretching is preferred for lasting muscle length and soft tissue flexibility. It places a reduced load on a muscle, but for a longer period of time. The muscle is slowly extended to its fullest length and held there for 10 to 30 seconds.
Dynamic stretching increases range of motion by placing a greater load, but for a shorter period of time. The muscle is still stretched (but at a faster rate) to its fullest length and held there, but for a shorter amount of time, usually 2 to 5 seconds. It more replicates muscle movement when that muscle is in use.
However, because “muscle bouncing” is more of a danger with dynamic stretching, static is a safer choice as far as minimizing the risk of an injury in seniors. If a dynamic stretching program is used to increase joint flexibility and range of motion, only do it on muscles that have been warmed up prior to stretching.
While stretching is commonly used as part of both pre- and post-workout training programs in younger adults, stretching is the whole exercise program for many seniors.
How Often Should I Stretch?
After muscles are warmed, by doing a mild cardio exercise such as walking, stretch each major muscle group 3 to 5 times holding each stretch for 10 to 30 seconds. To maintain flexibility, stretching should be performed 2 to 3 days per week. For maximum, flexibility stretch 4 to 5 days per week.
Hip Extension – Stand while holding onto the back of a chair for stability. Extend one leg backward in a sweeping motion keeping your knee straight. Return to the starting position. Repeat 10 times with each leg.
Ankle Circles – Sit in a chair with your feet flat on the floor. Lift your right foot up bending at the knee. Rotate your foot in a circle 20 times. Change the rotation direction and move in a circle 20 times again. Repeat with another ankle.
Bent Over Rows – From the standing position, hold onto the back of a chair with one hand for support. With your other arm fully extended downward and holding a lightweight in that hand, pull that arm up and back bending at the elbow until the upper arm is parallel to the floor. Repeat 10 times before switching arms.
Overhead Press – Seated in a chair with a light weight in each hand (chest level), ensure your arms are bent at the elbow. Forearms are perpendicular to the floor. Push the weights straight up until arms are fully extended. Hold for a second or two before lowering the weights back down to the starting position. Repeat 10 times.
Weights can be a bottle of water, unopened soup can or light dumbbells as required. Increasing and maintaining flexibility makes everyday tasks easier along with being less painful.