Beginners Advice Blog Golf Fitness

Golf in your 70s: The Way to Stay Active

By seniorgolfusa.com

As we enter our 70s, it becomes increasingly important to find ways to stay active and maintain our physical well-being. Engaging in regular physical activity can enhance our overall health, both physically and mentally. Playing golf is a fantastic option for seniors in their 70s, as it provides an enjoyable and low-impact form of exercise that can be tailored to individual abilities and needs. In this article, we will explore the benefits of playing golf in your 70s and how you can make the most of this wonderful sport to stay active and energized.

Golf in your 70s: The Way to Stay Active

Improved Cardiovascular Health
Walking is an integral part of playing golf, and the cardiovascular benefits of walking cannot be overstated. Walking the course, especially if done briskly, gets your heart pumping, increases blood circulation, and strengthens your cardiovascular system. This low-impact aerobic exercise helps reduce the risk of heart disease, lower blood pressure, and improve overall heart health. Additionally, swinging the golf club engages various muscle groups, further enhancing your cardiovascular fitness.

  1. Enhancing Balance and Coordination
    Maintaining good balance and coordination is essential as we age. Golf requires steady balance and precise coordination between various parts of the body. The act of swinging the club, maintaining stability while addressing the ball, and walking on uneven terrain all contribute to improving your balance and coordination skills. This can have a positive impact on your daily life by reducing the risk of falls and enhancing your overall motor skills.
  2. Mental Stimulation and Stress Relief
    Golf is as much a mental game as it is a physical one. Strategizing shots, assessing different variables like wind and terrain, and maintaining focus throughout the round all contribute to mental stimulation. This cognitive engagement can help keep your mind sharp and active. Moreover, spending time in nature and enjoying the peaceful surroundings of a golf course can provide a much-needed escape from the stresses of daily life, promoting relaxation and mental well-being.
  3. Socialization and Community
    Playing golf offers an excellent opportunity to socialize and connect with others. Joining a golf club or participating in group outings and tournaments allows you to meet fellow golf enthusiasts and develop new friendships. The social aspect of golf provides not only enjoyment but also emotional support, a sense of belonging, and an active social life, which are crucial for overall happiness and well-being, particularly as we age.

Tips for Playing Golf in Your 70s:

  • Warm up before you play. This is especially important as you get older, as your muscles and joints may be more stiff. A good warm-up should include dynamic stretches, such as arm circles and leg swings, as well as some light cardio, such as walking or jogging.
  • Listen to your body. If you are feeling pain, stop playing and rest. Don’t try to push yourself too hard.
  • Use lighter clubs. As you get older, you may not be able to swing your old clubs as easily. Consider using lighter clubs, which will make it easier for you to generate clubhead speed.
  • Take shorter swings. You may not be able to hit the ball as far as you used to, but that’s okay. Focus on making consistent, accurate swings.
  • Use a golf cart. If you have trouble walking, use a golf cart to get around the course. This will save your energy and help you to avoid injuries.
  • Play with friends. Playing golf with friends is a great way to make the game more fun and social. It can also be helpful to have someone to help you carry your clubs or to spot your shots.

In addition to the tips above, here are some other things to keep in mind when playing golf in your 70s:

  • Choose the right course. Some golf courses are more challenging than others. If you are new to the game or if you are not in good physical condition, choose a course that is relatively easy to walk and has shorter holes.
  • Take advantage of the tee box options. Most golf courses offer multiple tee boxes on each hole. If you are not able to hit the ball as far as you used to, play from the senior tees or the ladies tees.
  • Use the right clubs for your swing. Make sure that your clubs are the right length and loft for your swing. You may also want to consider using clubs with graphite shafts, which are lighter and easier to swing.
  • Don’t be afraid to ask for help. If you are struggling with your swing or if you need help carrying your clubs, don’t be afraid to ask for help from a friend or from a golf pro.
Playing Golf in your 70s

Here are some additional tips for staying healthy and safe while playing golf in your 70s:

  • Drink plenty of water. It is important to stay hydrated, especially on hot days. Drink plenty of water before, during, and after your round of golf.
  • Wear sunscreen. Apply sunscreen with an SPF of 30 or higher to all exposed skin, including your face, neck, and ears.
  • Wear a hat. A hat can help to protect you from the sun and the wind.
  • Take breaks. If you are feeling tired or hot, take a break in the shade.
  • Be aware of your surroundings. Be careful of uneven terrain and other hazards on the golf course.


Here are some of the health benefits of playing golf for seniors in their 70s:

  • Improved cardiovascular health: Walking the golf course is a great way to get your heart rate up and improve your cardiovascular health. Golfers typically walk between 4 and 6 miles during a round of golf, which is equivalent to a brisk 2-hour walk.
  • Increased muscle strength and flexibility: Golfing requires you to use all of the major muscle groups in your body, including your arms, legs, core, and back. The swinging motion also helps to improve flexibility.
  • Better balance and coordination: Golfing requires good balance and coordination to hit the ball accurately. Playing golf on a regular basis can help to improve your balance and coordination, which can reduce your risk of falls.
  • Reduced stress: Golfing can be a great way to relax and de-stress. The fresh air, sunshine, and peaceful surroundings can all help to reduce stress levels.
  • Improved social interaction: Golfing is a great way to socialize and meet new people. Playing golf with friends or family can help you to stay connected and active.

If you have any health concerns, be sure to talk to your doctor before starting to play golf. They can advise you on whether golf is a safe activity for you and can give you tips on how to stay healthy while playing.

In conclusion, playing golf in your 70s can be a wonderful way to stay active, both physically and mentally. The combination of physical exercise, mental stimulation, and social interaction makes golf a perfect sport for seniors. With proper preparation, technique, and a commitment to self-care, you can enjoy the numerous benefits of golf while having fun and maintaining an active and fulfilling lifestyle well into your 70s and beyond. So grab your clubs, head to the course, and tee off for a fantastic and vitality-boosting game of golf!

Golf Drill Tip: Where to Position the Ball at Address from Golf Distillery

The way the ball is positioned at address can vary in different ways. Indeed, it can be placed at various distances from the target (forward, center, or back); it can vary in relation to the distance from the golfer depending on the club in hand; and finally, the ball position can also differ in how high it is removed from the ground when using a tee.

The possibilities are explained below.

Relative to the Target (Forward, Center, Back)
Forward, Center, Back Ball Positions

For most ‘normal’ shots, the ball can safely be placed in the middle of your stance. This means that if you were to draw a line from the ball towards you, that line would cross in between your two feet, in the middle.

There are instance where you would want to place the ball forward in your stance and others where you would want it placed back. Shots hit with a driver are best executed when the ball is placed forward rather than back.

On the other hand, punch shots that are meant to travel low underneath an obstacle such as a tree are best executed with a ball positioned back in the stance.

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