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Stay Strong and Fit for Your Favorite Outdoor Sports

Golfing, tennis, running and other outdoor sports are just as important later in life as they were in our 20s, 30s and 40s.

You still want a strong drive on the golf course, a good serve in tennis, and stamina to enjoy a run.

As we begin to see states loosening coronavirus restrictions, outdoor venues – like golf courses and tennis courts – are often among the first to welcome back players. Even if that’s not the case for you yet, we all must maintain your strength, endurance and flexibility during this time.

We are here to help with online workouts along with PDFs of our workouts. If you prefer, we can also coach you individually to create a workout program you can do at home that is tailored to your particular sport or needs.

Golfers Are Looking Stronger

Have you noticed how much more fit PGA golfers tend to be these days? It’s true even for one legend in his 60s, Greg Norman.

“I don’t work out to be ego-fit. I work out to be life-fit,” says Norman, who refers to his fitness as a “15th club in my bag.”

Focus on core, mobility and flexibility, says current star Justin Thomas. He works to stabilize muscles in his abdomen, back, hips and glutes – key for powerful swings and proper alignment.

If an amateur golfer lacks flexibility, mobility, stability and core strength, “the ability to execute the golf swing in an efficient manner is going to be limited,” says Sean Cochran, trainer to PGA stalwart Phil Mickelson.

‘Changes in My Body Were Starting’

Millions of people around the world play tennis regularly, at all ages. They even like to call it “The Sport of a Lifetime.”

It can add a decade to your life, says a study reported by the Mayo Clinic. That’s a greater gain than from cycling, swimming or running. “Once I hit 50, I could tell changes in my body were starting to happen – and that made me more determined to make sure I stay active,” says Brooke Kline, 53, an educator. So, Brooke altered his gym workouts to keep him sharp for tennis. He focuses on strength, mobility and speed. Tennis is also fun and social, and it offers these benefits, according to Tennis Canada:

  • A reduced risk of heart disease

  • Better balance, coordination and agility

  • Increased brain power

  • Weight control

  • Bone strength

  • Better stamina

Runners Need to Strength, Too

Resistance training has been gaining traction among elite runners partly because humans lose muscle mass starting in midlife.

“My runners that are around 60 might only run three to four days a week and spend the rest of their training time in the gym,” Masters running coach and former Olympian John Henwood told Outside magazine.

He also says mature runners should use cardio equipment at the gym, like elliptical machines and stair climbers.

A running-only focus can leave you lacking flexibility and functional diversity that keeps you better able to handle daily life.

“The more different things you do, the more of an athlete you inherently are,” says physical therapist and author Jay Dicharry.

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