As we are aware, proper physical conditioning is key to preventing injuries during a game of golf.

How do we get our bodies in top physical condition? Proper training for key muscles and setting and working towards overall fitness will help you achieve that.

Granted, everyone who starts out at golf is at a different level of fitness. So, let’s start with someone who hasn’t been exercising before but wants to take up the game of golf.

Make Exercise Fun

Any activity that you take up should result in enjoyment. This will help you to have a better mental outlook on the program, keeping you at it more effectively.

What’s easier than a walk in the park? A walk in your own home. Yes, it seems silly… but just getting up and striding briskly from one room to the other is an activity that you do not have to go out of your way to do. Why, you could do it on TV commercial breaks! For fun, you could challenge yourself to put in x number of paces before the commercial ends. Increase x by a small number every time to increase your cardiovascular output.

They often say, “Take a walk to clear your head!” and here’s why…Walking aids in circulation and nourishment of muscles and tissues and your brain. Better circulation results in better coordination and even better mental focus.

You definitely need mental focus to strategize on the green and to gauge the depth of your swing and execute it to a T.

And, for women of all ages, nothing beats walking. It’s a gentler form of exercise that will not impact your delicate hormonal system.

However, there are a few things you need to keep in mind:

Warm up

Proper warm ups such as gentle stretching even before a simple exercise such as walking is important to prevent any cramping or muscle injuries such as strains or tears.

Take it slow

Do not start out by walking at a pace that Olympic walkers do. Walk at a pace that you are comfortable with at first.

Then, you can take it to the next level by increasing the length of time you walk (at the same pace). That way, you build up your endurance.

Given you’re consuming meals similar to the way you used to before or even healthier, you should find your body slimming down. It may not necessarily be a reduction in weight--muscle weighs more than fat but you’ll feel lighter on your feet.

Next, you can step up your pace--walk faster.

Wear proper shoes

This is important to prevent calluses, corns, and bunions from forming. If you do have these foot complaints, do see a podiatrist for safe and effective treatment and prevention plans.

Dress appropriately for the weather

Especially if you choose to exercise outdoors, pay attention to your clothing. In warm weather, wear breathable material to keep from getting overheated. In winter, use natural skin emollients for your face and neck and exposed areas to prevent chapping. Wear breathable thermal wear or track suits, preferably in layers so you can always take a layer off to promote cooling when you break out into a sweat.

Choose areas with cleaner air

When you take your walking program outdoors, select less populated areas that have a lot of greenery, if you can. And, at all costs, stay away from heavy traffic areas or industrial areas that usually house factories, plants, etc.

Stay hydrated

In the summer, your sense of thirst may be heightened and it might be easier to follow your body signaling to you that you need water. In winter however, make sure that the cold does not lessen your perception of required fluid intake especially when you step up your activity.

Use a pedometer

Even the most avid fitness enthusiasts sometimes slack off. So, invest in some devices such as a pedometer to keep track of your walking. Now-a-days, some of them come with FM radios. So, you can listen to your favorite station or keep abreast of world developments while you’re walking those paces.

Stepping It Up a Notch

How do you get to the next level of your walking program? It’s as simple using some extra weights. You can get wrist weights, ankle weights, weight belts, or weight armor from your local sports shops or lifestyle nutritional stores. Wear them while walking, not necessarily all at the same time--you can work up to that. You will find that the extra weights give you a better cardio workout and that they lend tone to your muscles.

What good is muscle tone? It makes you stronger and fit. In this state of physical conditioning, you can take on more challenging activities such as powerful swings or delicate strokes of your golf club.