Golf Exercises for Seniors

Being a senior, you’re most likely craving to get active and fresh air. What better way to do so than by playing golf! As a popular sport among seniors, it’s a great way to spend time with friends and family while benefitting your health. However, if you want to get the most out of your golfing session, try out these golf exercises for seniors to improve strength and flexibility.

golf exercises for seniors infographic

Stretch and Strengthen Ankles

Let’s go from the bottom up! While in a seated position, rotate your ankles (both clockwise and counterclockwise). To stretch your ankles even more, try out calf raises. Though it seems like you’re not stretching your ankles directly, it’s also important to stretch out the surrounding muscles.


Improve your balance and rotation mimics with this quad stretch and torso rotation. This exercise for seniors will benefit their golf swing. You can also use a wall to help you balance yourself while doing this exercise.


To strengthen your hips, do squats and lunges. Stretching your hips can contribute to a better range of motion when golfing. Doing hip drops and seated hip stretches [1] are great for improving the flexibility in your hips.


Using a rowing machine at the gym or doing dumbbell rows can strengthen your shoulders. If the dumbbell rows are too intense, opt for a very low weight or none at all. Work your way up from there to get stronger shoulders. Give your shoulders a good stretch by doing easy rotations back and forth to improve range of motion.

Yoga for Senior Golfers

When you think of golf, yoga doesn’t come to mind. Nevertheless, it’s a great way to warm up fifteen to twenty minutes before your game. The chair pose strengthens your ankles while improving your balance. If you want overall strength, the warrior pose targets your arms, legs, ankles, and core.

Golfing is a popular sport, especially among seniors. You deserve to enjoy the sport and strengthened, flexible muscles can help with that. Yoga for senior golfers is a great way to start your game while golf exercises for seniors to improve strength and flexibility can provide long-term benefits for your golf game. Want to know more about golf exercises and yoga for senior golfers? Feel free to contact our South Florida golf course!


[1] Mayo Clinic – Golf Stretches

Golfing for Therapy

Whether you need mental relaxation or an easy transition back into physics movement after an injury, golf has a variety of therapeutic benefits. There are several ways that golf can serve as a therapy tool. If you are looking for the therapeutic benefits of golf, here are some ways to enjoy the maximum benefits.

Mental Health Therapy
Social skills
Short Term Memory and Long Term Memory Skills
Stress alleviation
Decision Making Skills

Physical Therapy
Low Impact Strength and Endurance
Standing Tolerance
Surface Variation
Grip Strength
Right/Left Stroke Recovery

The benefits will vary from person to person, but the low impact and calming atmosphere on the golf course are a great environment for physical and mental rehabilitation and therapy.

Reduce Holiday Stress with a Game of Golf

The holidays are a busy, but also exciting time of the year. In the midst of the holiday madness, it’s easy to feel overwhelmed and get stressed out. While there a variety of ways that some people choose to alleviate stress–from going for a run, to taking a hot bath, to shopping, and maybe even to having a drink–we’ve got a suggested coping mechanism for stress that is a healthy and relaxing alternative. Hit the golf course! While golfing can be a stressful experience at times, it’s also a very relaxing and mentally stimulating experience that has a variety of overall health benefits. 

Doctors also have expressed the belief in golf as a form of stress relief. Spending a few hours on the course each week helps you hone your focus, concentration, patience, and mental clarity. Aside from helping you deal with stressful situations when they arise, it can also help you prevent being stressed out in general. Golf teaches you to compartmentalize, which is a key part of remaining calm under pressure.

To aid in the anti-stress benefits of golfing, we have a few recommendations:

Put together a playlist of soothing tunes to listen to while you play, if you are playing solo.

Remember to relax. Even if you are trying to beat your personal best, remember that it is still a game and you should focus on challenging yourself, not getting upset.

If you play with partners, play with people who put you in a good state of mind.

Dress comfortably, and try to exist only in the moment.

Keep your cell phone turned off, or if you can, in the locker room while you are out on the greens.

Golfing Benefits for Children

In a world filled with Playstations, iPads, and other electronic distractions, it is no surprise that many children to not get outside enough. The good news is that you can easily change this by enrolling your child in golf lessons. Children can develop a variety of important skills, both social and personal, through the game of golf. Among the benefits your children will take away from the greens, the most efficient and useful are listed below:

Social skills
Healthy competition
Problem solving skills

Aside from these positive traits, there are other benefits your child would gain from golf, such as family outings on the golf course and the potential for athletic scholarships later in life. Setting a foundation in golf is also allowing for further business success as adults, as golf is a common pastime of many executives.

If you are thinking of enrolling your child in golf lessons, we recommend you come and check out the golf schools at Deer Creek.

Golfing to Strengthen Friendships

No matter your age, golfing fosters friendship development for a variety of reasons. Whether you are just starting out in a junior golf club, or are a senior golfer with decades of experience, you will encounter a number of potential friendships on the golf course. The skills involved to be a golfer are traits that you will find admirable in a friend, and vice versa.

Through golf, you can establish friendships rooted in:

Mutual support

It’s easy to see why golf is a great place to meet people. Whether you are looking for friendship, business partners, or even a romantic partner, you will likely be happy with what you find on the golf course.

Good luck and remember, golf is a game, but it is also a lifestyle. Let the mental calm of the game impact your everyday life as well.

Mental Benefits of Golfing

While golfing has been debated as a sport with high physical exercise, one benefit that many golfers take away is a strong mental workout. If you walk the course rather than use a golf cart, and carry your clubs rather than use a caddy, you can definitely make the game more intensive on your body. Golf is a game that is highly internal, and the benefits go far beyond calorie burn and muscle tone.

First of all, you get to be outdoors enjoying all the fresh air and glory of Mother Nature. Spending about 4 hours on a golf course is a great way to escape the confines of indoors, and swap out air conditioned oxygen for air that is fresh from the source.
Golf is constantly challenging your mind in terms of coordination, concentration, visualization, estimation, strategy, preparing for and practicing each shot. Even if you are playing golf alone, it still offers many spoken and unspoken social opportunities that will help stimulate your mind and your creative thought.

Calcium is good for your bones, but so is golf! With weight bearing exercise, you create long and lean muscle mass. To include weight bearing in your golf game, carry your clubs. A great option to release stress on your shoulders is a double strapped golf bag.

Aside from working your body, you work your brain. Playing a round of golf can help boost your brain power and walking the course will help even more. Studies have shown that new brain cells are created and more oxygen is pumped to the brain when you are active in some kind of aerobic exercise. On this point alone, golf could help ward off Alzheimers.

But that’s not all. The social benefit, the focus factor, the vitamin D exposure, stress and cholesterol reduction—these are some added benefits of golfing. So what are you waiting for? Visit our South Florida golf course and start working your mind and body today.