Stay on Par: Tips to Keep Your Golf Game Sharp as You Age

Summary: Golf remains a lifelong passion that many continue to enjoy more frequently as they age, especially during retirement. Learn tips to help keep your game sharp as you age from Mutual of Omaha golf ambassadors Padraig Harrington and Annika Sörenstam.

In this article:

• Playing golf through the physical and mental challenges of aging
• Eating right can benefit you on the course
• Exercise and training to up your game
• Golf exercises you can do at home
• Adapting your game as you age
• Learn more about staying fit as you age
• Frequently asked questions (FAQs)

Golf isn’t just a game, it’s a lifetime passion. Many of us find ourselves hitting the links even more once the kids have moved out and we’re easing into retirement. With that extra time, it’s exciting to tee it up more often. But let’s be honest, our bodies start sending us those little reminders — creaks, groans and aches — that we didn’t notice years ago.

If you’re planning to keep golf in your life now and well into your golden years, you’ve come to the right place. We’re here to share practical tips and fresh insights to help you keep your swing smooth and your game sharp as the years go by. And don’t just take our word for it — we’ve got advice from two of the game’s best, Mutual of Omaha golf ambassadors Padraig Harrington and Annika Sörenstam.

So, whether you’re chasing birdies or just enjoying the walk, let’s make sure your game keeps getting better with age.

Playing golf through the physical and mental challenges of aging

There’s nothing quite like the satisfaction of hitting a pure shot. Playing well keeps us coming back for more, no matter how many rounds we’ve played over the years. But, as we get older, those well-struck shots might not happen as often, and it’s natural to feel a little more impatient when things aren’t going our way.

Here’s the good news: Aging may bring some new challenges to our golf game, but it doesn’t mean the joy of playing fades. Golf can be just as fun and rewarding now as it was decades ago. The key is to be realistic about the changes that come with age and to adjust our expectations to focus on enjoying the experience.

Padraig is well aware that golf provides benefits that can’t be measured by just numbers on a scorecard.

“Even if your golf game isn’t there, keep playing, keep that regular tee time, because the social part of it is also going to help you as you age,” he said.

Eating right can benefit you on the course

Changes to your game as you age aren’t just physically related. Eating right is often overlooked as something that needs to be improved upon as much as fine-tuning your swing.

For starters, eat less than you used to. Your metabolism slows as you age, which makes adding some unneeded pounds easier to do. Aging also causes us to lose more muscle mass, so making sure your diet includes plenty of protein is important.^* Want to add more protein to your diet? Some of the best protein sources as you age include lean meats, nuts and whole grains.

“As far as snacks, I like to go with some fruit — bananas are easy — some energy bars and nuts,” Annika said. “If I have time, I might put it together in a peanut butter sandwich.”

Staying hydrated is also crucial, as dehydration can negatively affect both physical performance and concentration on the course. If you’re on the course on an especially hot and humid day, hydrate in advance as it’s easy to get dehydrated if you’re sweating a lot.  Annika recommends drinking water and beverages containing electrolytes.

By making these mindful choices, you can support your body’s needs and enjoy the game more as you age.

Exercise and training to up your game

It’s easy to become more sedentary as we age. But just as it is with your overall health, staying active and following a regular exercise routine, especially when it comes to stretching, can also help you on the golf course.

“The best thing for your body is movement,” Padraig said. “Stretching is important. If you have an injury-prone area, focus on that area. Everyone needs to know their own breaking points in their bodies.”

Building on the importance of sticking to a regular routine, Annika emphasized how crucial it is to create habits that support staying in shape as you age.

“I prioritize my workouts now,” she said. “Whether it’s rowing, biking, Pilates or lifting weights, I try to give myself 30 to 45 minutes a day. I feel good and I know it’s beneficial.”

Then there’s the quest all golfers are after — more distance. How can you achieve that as you age? Padraig considers swing speed training exercises to be crucial to improving your game.

“The game can be exponentially easier the faster you swing the golf club,” he said. “It’s easier the further you hit it, but also easier the faster you swing.”

Padraig says there is an easy way to increase swing speed, while avoiding a common mistake by amateurs:

• “You can make your swing arc longer but when most people try to do that, they regularly fail at it. If they lift their arms/body/hip and come out of their swing, they can lose a lot of speed or control.”
• “What I would recommend is to take your normal backswing to about shoulder height. To make the swing longer, just lift and twist your left heel out (if you’re right-handed) and the more your heel goes up, the more speed you can create.”

Golf exercise you can do at home

Practicing these exercises, many of which you can do in the comfort of your home, can improve your swing rotation and prevent injury.

Helps your rotation

• Seated twists: Sit on the floor or a chair and twist your torso side to side, holding each side for about 30 seconds.

Strengthens your hips

• Figure-4 stretch: While laying on your back, cross one ankle over the opposite knee and pull toward your chest.

Strengthens shoulders

• Arm circles: Move your arms in large, slow circles, at first forward then backward.

Strengthens your hamstrings

• Seated hamstring stretch: Sit with your legs extended and reach toward your toes.

Adapting your game as you age

There’s no doubt playing with better equipment can help your game. If you’re looking for a new set of clubs, you may not need the newest ones that cost over $2,000. Check out a secondhand sporting goods retailer selling used clubs or search online for a set that meets your budget. Also take a closer look at the golf balls you’re using. The ones you fish out of a pond or have been in your basement for a decade might not fly as far as newer balls.

Perhaps one of the best ways to increase the enjoyment of the game is by following the “Play It Forward” initiative introduced by the United States Golf Association and the PGA of America in 2011.

The program encourages golfers of all ages to play from tees that better match their driving distances. Moving to the right tee box makes the game more enjoyable and faster paced. After all, hitting a second shot from 50 yards closer to the green on a par 4 is a lot more fun than laying up and hoping to get to the green in three.

Annika said that no matter how old you are, there has to be a purpose in every decision you  make on the golf course to make your time more enjoyable — and to shoot a better score.

“If you want to achieve something different, you have to go about it in a different way,” she said. “You can’t expect different results by doing the same thing all the time.”

Padraig, who has his own YouTube channel full of golf tips, offered up a key piece of advice for golfers as they age.

“Many people believe that turning their body is the most important thing they can do in the golf swing,” Padraig said. “That’s fine if you’re a kid, but for older people who aren’t playing every day, concentrate on getting your body to follow the hands and arms.”

Learn more about staying fit as you age

For additional tips on how to support a healthy body and mind no matter your stage of life, read more at mutualofomaha.com.

Health and Well-Being

Frequently asked questions (FAQs)

At what age is a golfer considered a senior?

You’ve probably heard the term “age is just a number.” In technical terms, professional golfers who turn 50 are eligible for the Champions Tour, which used to be called the Senior Tour. For recreational players, play from the tee markers that match your game. As you age, the “senior” or “forward” tees may be a good option for you.

How does a senior golfer get more distance?

Doesn’t everyone want to hit the ball farther? Getting more distance out of your shots is all about swing speed. Even though our flexibility becomes limited as we age, there are ways to stay limber in hopes of hitting the ball farther. See Padraig’s suggestions above.

Sources:

*Wedmd.com, How Much Does Your Metabolism Slow Down as You Age?, Feb. 2024, accessed Oct. 2024, www.webmd.com/healthy-aging/how-much-does-your-metabolism-slow-down-as-you-age

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