Ways to Stay Healthy on the Golf Course

Golf isn’t just a sport…it’s an opportunity to get out into nature, soak up sunshine, breathe in fresh air, and move your body in a nourishing way. And whether you’re a seasoned pro or a total newbie, there’s nothing quite like spending a gorgeous day out on the course. 

However, like any sport, golf can take a toll on your body and mind if you don’t take care of yourself properly. It's not just about hitting a ball into a hole; it's about being focused, calm, and in control of your body. With that in mind, here are some wellness tips that will keep you swinging strong and feeling amazing (both mentally and physically) while on the golf course:

1. Stay Hydrated

Golf can be a long and physically demanding sport, especially if you're walking the course. The average round takes several hours to complete, so it's important to replenish your fluids to avoid feeling drained and dehydrated. Be sure to bring a water bottle and drink regularly, and avoid alcohol or caffeinated drinks, which can dehydrate you and impair your performance. Trust us, your body (and your golf game) will thank you!

2. Protect Your Skin and Eyes

Listen up golfers. This is a crucial step you don't want to miss! We all love soaking up the sunshine, but those UV rays can be a real pain in the neck (and face, and arms, and legs...) if you’re not careful. Too much sun exposure can lead to sunburn, skin damage, and even skin cancer. So please, protect your skin with a hat or visor, and apply sunscreen with an SPF of at least 30. 

And don’t forget to protect those gorgeous eyes! The sun can do a number on your vision over time, so make sure to wear sunglasses with UV protection. Plus, you’ll look like a total pro on the course. 😉

3. Use Proper Gear 

Having the right gear can be a game-changer – helping you prevent injuries, promote good posture and alignment, and perform at your best. Invest in comfortable, supportive shoes with good traction, and choose clubs that are the right length and weight for your body type and swing. Using gloves can also help improve your grip and prevent painful blisters.

And hey, while you're at it, why not snag a golf dress that actually flows with your swing, rather than against it? Olaya Sport has got you covered, ladies. Our golf dresses just happen to be the most comfortable and best looking women’s golf apparel on the market. Swing on over and check them out! 

4. Warm Up Before You Tee Off

We know you're eager to hit the course and show off your skills, but hold up just a sec. You wouldn't start running a marathon without stretching, right? Same goes for golfing. Before you start swinging like a pro, make sure you take a few minutes to warm up your muscles and joints, particularly those in your back, hips, shoulders, and arms. Trust us, a proper warm-up will not only help prevent injuries, but it'll also improve your flexibility, range of motion, and ultimately, your performance on the course. 

5. Practice Proper Technique, Posture, and Alignment 

If you want to swing like a pro, you gotta nail down the basics - starting with your technique, posture, and alignment. So, let's start from the ground up. Feet shoulder-width apart, knees slightly bent. Shoulders back and down, chin up. Align your body towards the target and grip the club with both hands, placing your dominant hand at the top of the grip. These simple, yet crucial tips will pay off big time with a smoother, more consistent swing and less risk of injury. 

6. Use Your Core Muscles 

Want to take your game to the next level? It's time to give your core the attention it deserves. Your core muscles, including your abs, obliques, and lower back, play a crucial role in maintaining balance and stability during your swing. So, engage those muscles throughout your swing to improve your power and accuracy. But don't just stop there! Make sure to incorporate core-strengthening exercises into your workout routine, such as planks, side bends, and Russian twists. 

7. Take Breaks 

Golf can be a long and physically demanding sport, so it's important to take breaks and rest when needed. Make sure to take a breather every few holes to stretch out your muscles, hydrate, and let your body recharge. Not only will this help prevent fatigue, but it can also give your game a boost! Trust us, a little rest can go a long way towards improving your performance on the course.

8. Listen to Your Body

Listening to your body is crucial for staying healthy and avoiding injuries. If you're feeling tired, sore, or experiencing pain or discomfort, take a break and rest. Pushing yourself too hard can lead to injuries and long-term health issues, so it's important to pay attention to your body and adjust your activity levels accordingly. Remember, your body is your best tool on the course, so take good care of it and it will take care of you!

9. Eat Healthy Foods 

What you eat can have a big impact on your performance as a golfer. If you go out on the course hungry, your energy will fade fast. On the other hand, a heavy, fatty meal will weigh you down, causing sluggishness. Instead, eat a balanced meal of lean protein (chicken, turkey, fish, eggs, Greek yogurt), a high fiber carb (whole-grain bread, brown rice, vegetables, fruit), and healthy fat (nuts, avocado, olive oil). 

Make sure to also pack healthy snacks such as fruit, nuts, or natural trail mix to keep you fueled throughout the round. Avoid sugary drinks and snacks, which can lead to energy crashes and poor performance.

10. Practice Mindfulness 

Golf can be a mentally challenging sport, and staying calm and focused is key to performing your best on the course. Incorporating mindfulness techniques into your pre-game routine can help you stay focused, boost your confidence, and play with a clear mind. So take a deep breath, visualize your shot, and let go of any distracting thoughts. It's like hitting a reset button for your brain, giving you the mental clarity you need to make every shot count.

11. Focus on Your Breath

Breathing is often overlooked in golf, but it can make a big difference in your performance. When you take slow, deep breaths, you help to calm your mind and reduce tension in your body. This can help you stay focused on the present moment, which, as we discussed above, is key for success on the course. So, next time you're about to take a shot, take a moment to breathe deeply and release any stress or anxiety. You might be surprised at the difference it makes!

The Bottom Line 

To stay healthy and perform at your best on the golf course, you need to take care of both your body and mind. By implementing these tips and practices, you can enjoy the health benefits of golf while improving your performance and overall well-being. Remember, golf is a great way to stay active and enjoy the outdoors, so take care of yourself, and don’t forget to have fun!