Make time on your feet feel easier
If you’re starting out, try 15–30 minutes at a pace where you can talk in full sentences. Once that feels comfortable, extend one walk by 5–10 minutes. Build towards the time and terrain of your usual course; break longer walks into sections if needed.
Add gentle hills gradually. Wearing a weighted backpack can help with the demands of a round in which you are pushing a trundler, while you build fitness. You don’t have to carry your clubs to benefit from walking.
A simple strength session
Twice a week, on separate days, try one or two easy sets of each movement. Rest as needed and finish each set feeling you could do a few more repetitions.
- Chair sit-to-stand: 8–12 repetitions, using your hands for help if needed.
- Low step-up: 6–8 each leg, with a rail for support.
- Standing calf raise: 10–15, holding a stable surface.
- Wall push-up: 8–12, keeping your body comfortably aligned.
- Resistance-band row: 8–12 with a secure anchor and light resistance.
- Supported single-leg balance: 15–20 seconds each side beside a counter.
Keep the movements controlled and comfortable. Add repetitions before adding load, and avoid a new or hard leg session the day before golf.
Your 8-minute first-tee warm-up
- 2 minutes: brisk, comfortable walking.
- 3 minutes: gentle shoulder circles, small trunk turns, supported hip movements and easy sit-to-stands.
- 3 minutes: practice swings, starting slow and short, then building gradually to your normal swing.
Move within your comfortable range. Don’t force a stretch or chase maximum speed before you feel ready.
