Getting older doesn’t have to mean giving up the game you love. By adopting healthy habits that support strength, flexibility, and overall well-being, golfers over 50 can continue to play confidently and reduce the risk of injury.

**Build and maintain strength.** Muscle mass naturally declines with age, but targeted strength training helps preserve power and stability. Focus on compound movements that engage multiple muscle groups, such as squats, lunges, and push-ups. Incorporate resistance bands or light dumbbells for arm and shoulder exercises that mirror the golf swing. Core work like planks and bridges improves posture and balance, helping you maintain form throughout 18 holes.

**Prioritise flexibility and mobility.** A smooth, consistent swing relies on supple muscles and joints. Begin each round with a dynamic warm-up: gentle torso rotations, hip circles, and leg swings prepare your body for the motions of golf. Off the course, consider yoga or Pilates classes to stretch tight muscles and build body awareness. Regular stretching of your hamstrings, hip flexors, shoulders, and lower back can alleviate stiffness and enhance your range of motion.

**Keep your heart healthy.** Walking the course is already a great form of low-impact cardiovascular exercise. To boost endurance, add in other moderate activities during the week, such as brisk walking, swimming, or cycling. These activities improve circulation, stamina, and overall energy levels, making it easier to stay focused and strong throughout your round.

**Fuel your body wisely.** Nutrition plays a critical role in sustaining energy and supporting recovery. Emphasise lean proteins (fish, poultry, beans) for muscle repair, whole grains for steady energy, and plenty of fruits and vegetables for vitamins and antioxidants. Stay hydrated, especially on hot days—dehydration can sap concentration and strength. Nutrients like calcium and vitamin D support bone health, while omega-3 fatty acids from sources such as salmon, flaxseed, or walnuts can help reduce joint inflammation.

**Respect recovery time.** Rest is when your body rebuilds. Aim for seven to nine hours of sleep per night and schedule rest days between intense workouts or rounds. Incorporate active recovery activities—light stretching, easy walks, or gentle swimming—to promote circulation without adding stress.

**Look after your mental game.** Golf is as much about mindset as muscle. Practices such as mindfulness, meditation, or simple deep-breathing exercises can help you stay calm under pressure. Maintaining social connections through golf keeps the game enjoyable and supports mental health.

By investing in strength, flexibility, nutrition, and recovery, golfers over 50 can continue to thrive on and off the course. These habits not only enhance your performance but also improve your overall quality of life, ensuring that every round is both enjoyable and sustainable.