Golf is one of the few sports that people anticipate playing more of as they get older. This is common for people who no longer work full-time, a situation that may occur at around age 60. Unfortunately, also common as people age is their tendency to become less physically fit, unless genuine effort is made to counteract the effects of aging.
Between the ages of 20 and 40, there are no biological changes that make men and women less athletic. However, between the ages of 40 and 60, minor biological changes occur that can affect physical fitness. These can be counteracted through training. From the age of 60, there are biological changes that can be difficult to counteract completely with training, but proper training can be very effective.
There are six primary degenerative conditions in golfers 60 and over that can be counteracted with proper training:
• sarcopenia (loss of muscle mass)
• dynapenia (loss of muscle strength)
• decline in aerobic fitness
• chronic pain
• obesity
• cognitive decline (neurological and neuromuscular)
Starting at age 60, strength can decline at a rate of 1.5 percent per year. This includes the number of motor units, the number of muscle fibers and the size of Type II (fast-twitch) muscle fibers. In addition, some lean muscle is replaced with fat and connective tissue. The nervous system experiences a significant decline in spinal cord axons, nerve conduction velocity, proprioception and the speed with which an individual can respond to stimuli. Connective tissue loses pliability and can become brittle and weak. Skeletal bone mass declines. Cartilage atrophies and is less capable of lubricating joints. All of the above factors leave athletes vulnerable to injury. If an older athlete is injured, it takes longer to rehabilitate.
A 50-year-old golfer obtains the threshold for high-intensity exercise for about 30 percent of an 18-hole round when walking. By comparison, a 75-year-old or older golfer reaches that threshold for 70 percent of a round when they walk.
The potential for injury is also dependent on the hours of sleep per night. In general, the likelihood of injury increases significantly if an individual gets less than seven hours of sleep per day.
Nutrition also plays a significant role in fitness and recovery from golf and daily activities. This decline in fitness can be readily observed during a weekday round at a public golf course that has reduced senior green fees. A significant number of senior golfers take golf carts, play from forward tees and are often slightly to significantly overweight. By the back nine, these golfers can be observed taking smaller and smaller steps over longer periods of time when walking to and from their golf cart. These golfers do not have the strength and fitness needed to effectively play 18 holes of golf, even when using a cart. With the need for fitness for senior golfers and the training required to obtain or maintain it established, the issue remains on how best to implement this training.
In this regard, seniors are no different than any other age group. A thorough evaluation process must be followed, including an intake questionnaire, physical screen and swing evaluation. When a comprehensive picture of a golfer’s physical attributes and abilities, previous injuries, possible medical issues (arthritis, high blood pressure, etc.), lifestyle, goals, hobbies, etc., has been established, a training program can be developed to meet their needs.
While strength is a major priority, stability, mobility and aerobic capacity can also be common needs for senior golfers. If an individual is new to strength training, any techniques used will improve muscle mass and strength. While there is no difference in muscle quality between men and women, men tend to gain strength more easily. There may need to be adjustments made if an individual doesn’t respond adequately to the training routine they are provided. The lifestyle, health, stress factors, motivation and time available for each golfer vary, and this needs to be taken into account.
To continue to develop and maintain muscle strength and mass, senior golfers need to increase the training load (train harder) and vary the stimulus through different methods of strength training over time. An increase in training may also require improvement in rest and recovery, primarily sleep and nutrition, to avoid injury and sickness.
Along with strength, aerobic capacity, nerves, endurance, range of motion and mobility can remain constant up to about age 70 if golfers continue to train. In a well-conditioned golfer, these factors are all more effective or can continue to improve by also playing golf regularly. The combination of training and playing is a very effective way to improve and maintain golf fitness for many years.
There are four factors or strategies that can be applied to play better golf for any golfer, but in particular for older golfers:
• post-evaluation golf fitness training
• custom club fitting
• competent coaching and off-season training
• pre-round warm-up and hydration
The pre-round warmup is very important for senior golfers. No matter how well-conditioned a senior golfer may be, they are not physically equivalent to a 25-year-old. Without engaging in a dynamic pre-round warmup before touching a club, senior golfers put themselves in a position of injuring themselves. A minor injury can make for an uncomfortable round; a serious injury may lead to months of no golf at all.
Many seniors 60 and older look forward to playing a lot more golf than when they were younger. Many seniors either haven’t trained at all, engaged in minimal or inappropriate training for golf, don’t like to train or think they’re too old to train. By engaging in a thorough evaluation and well-designed training program, senior golfers can play better and more enjoyable golf for many years.
Warren Watts is a TPI Fitness 3, Power 3 Golf Digest Certified Fitness Trainer and Golf Performance Coach at Peak Golf Institute.