Senior men playing golf

Essential Golf Exercises for Seniors: Elevate Your Game

Golf is a fantastic way to stay active, enjoy the outdoors, and connect with friends throughout your retirement years.

While some physical changes that come with age may present challenges on the links, there are many ways to adapt for comfort and success! Here, we’ll cover the benefits of golf, simple golf exercises for seniors to improve your swing, and tips to help you adapt your game for comfort so you can focus on what matters most – having fun on the course!


The Benefits of Golf

Golf offers a wide range of benefits for seniors, both physical and mental. Here’s a breakdown of just a few reasons golf is such a great sport for those in their retirement years:

  • Low-Impact Exercise: Golf provides moderate exercise without the harsh impact on joints that sports like running can have. It’s a great option for staying active, maintaining fitness, and even improving flexibility through the natural motion of a golf swing.
  • Improved Cardiovascular Health: Walking the course and carrying (or pushing) your clubs gets your heart rate up and helps improve cardiovascular health. Even just standing and swinging uses more energy than you might think!
  • Muscle Strengthening: The act of swinging a golf club engages a variety of muscles, including your core, legs, and arms. This contributes to overall strength and better posture.
  • Coordination and Balance: Golf requires hand-eye coordination and good balance. Focusing on your stance, weight transfer, and follow-through helps seniors maintain and improve these important skills.
  • Stress Reduction: Being out in nature, focusing on the game, and the rhythmic act of swinging the club can all help ease stress and promote relaxation. It’s a mindful way to exercise.
  • Mental Stimulation: Golf includes a variety of mental health benefits. It challenges your focus and decision-making skills and even offers a bit of strategic thinking when choosing the right club. This keeps your mind active and engaged.
  • Social Connection: Golf games are a fantastic way to socialize with friends, meet new people, and enjoy camaraderie. Sharing laughs (and maybe even frustrations) out on the course is a great way to build friendships.

Golf Exercises for Seniors

Here’s a breakdown of some excellent golf exercises for seniors, focusing on improving the key physical components needed for a strong and safe golf swing:


Warming up is essential to prepare your body for the game and minimize the risk of injury. Here are a few easy warm-up exercises:

Standing Arm Circles

Stand with feet hip-width apart. Extend arms to the sides, palms down. Make small forward circles, gradually increasing the size. Reverse and do backward circles (10-15 reps in each direction).

Wall Angels

Stand with your back against a wall, feet shoulder-width apart. Bend elbows to 90 degrees, palms facing forward, pressing your arms against the wall. Slowly slide arms up the wall (like making a snow angel) and back down (ten reps).

Marching in Place

Lift your knees one at a time, as if marching, while swinging your arms (30 seconds).

Shoulder Rolls

Stand tall with feet hip-width apart. Slowly roll your shoulders forward, making small circles for 10 repetitions. Then, reverse the direction and roll your shoulders backward for another 10 repetitions.


Strength and Flexibility

Good flexibility and a strong core are key to improving your swing and protecting your body on the golf course. Try these simple exercises:

Standing Hip Rotations

Stand or sit comfortably. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 30 seconds, switch sides. Look over each shoulder, holding for 30 seconds.

Neck Stretches

Stand or sit comfortably. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 30 seconds, switch sides. Look over each shoulder, holding for 30 seconds.

Seated Hamstring Stretch

Sit on a chair with feet flat. Extend one leg forward, heel on the ground. Gently reach towards your toes until you feel a stretch in the back of your thigh. Hold for 30 seconds, switch legs.

Senior couple practicing golf swing.

Core Strength

A strong core is the foundation of your golf swing. It helps generate power and control rotation, leading to greater distance and accuracy.

Here are easy golf exercises to consider:

Seated Twist (Modified Russian Twist)

Sit tall in a chair, feet flat on the floor. Hold a light weight or water bottle in your hands. Rotate gently to one side, then the other. Keep your back straight and core engaged (15-20 reps).

Chair Stands

Sit towards the front of a sturdy chair. Stand up tall, then slowly sit back down with control (10-15 reps).

Wall Sit

Stand with your back against a wall, feet shoulder-width apart. Slide down the wall until your knees are at a 90-degree angle. Hold for as long as comfortable.

Calf Raises

Stand tall with feet shoulder-width apart. Rise up onto your toes, then slowly lower back down to the starting position. Repeat for 15-20 repetitions on each leg.



Strong balance will boost your confidence while walking the golf course, minimizing worries about slips or stumbles. Good balance can also improve your overall coordination in your golf swing.

Single-Leg Balance With Support

Stand holding the back of a sturdy chair. Lift one foot slightly off the ground, hold for 30 seconds, then switch feet.

Tandem Stance

Stand with one foot directly in front of the other, heel to toe. Maintain balance for 30 seconds, then switch the position of your feet.

Side Lunges

Side lunges improve balance and leg strength, both of which are essential for a stable and powerful golf swing. Here’s how to do them: Stand tall with feet hip-width apart. Step out to the side with one leg, lowering your hips as if you’re going to sit in a chair. Push back up to the starting position and repeat with the other leg. Do 10 repetitions on each side.

As a senior, it’s wise to consult with your doctor or physical therapist before starting any new exercise program. They can help you determine suitable exercises and any necessary modifications for your individual needs.


Additional Tips To Play It Smart


  • Choose the Right Tees: Utilize the forward tees! They’re there for a reason. Shorter distances will make for easier approach shots and reduce strain on your body.
  • Focus on Your Short Game: Chipping and putting contribute significantly to your final score. Spend some time practicing these skills around the practice green—it will pay off!
  • Modify Your Grip: If your hands get sore, experiment with an interlocking or overlapping grip instead of a baseball grip. These can relieve pressure on your joints.
  • Swing Modification: Focus on a controlled, smooth swing rather than trying to hit the ball as hard as possible. This puts less stress on your body.
  • Maintain Good Posture: Standing tall while you play can help prevent aches and pains in your back and knees.
  • Warm Hands Before Playing: Cold weather can exacerbate joint stiffness. Wear gloves, use hand warmers, or soak your hands in warm water before starting.
  • Choose the right equipment: Consider clubs with graphite shafts for easier swinging and thicker grips for comfort, especially if you experience hand stiffness.
  • Play at Less Crowded Times: Avoid peak hours so you can play at your own pace.
  • Get Help From a Pro: Consider taking some golf lessons with a pro who specializes in working with seniors. They can teach you ways to optimize your game.

Ready to Hit the Fairways?

Golf is more than just a sport for seniors; it’s a path to greater fitness, renewed energy, and lasting friendships. By incorporating the exercises and tips we’ve discussed, you’ll unlock a safer, more comfortable, and more fulfilling golf experience.

Remember, it’s not always about breaking par; it’s about those moments of connection, the joyful feeling of a well-struck shot, and the simple pleasure of spending time outdoors.

So, grab those clubs, call up your golf buddies, and get ready to enjoy this fantastic game! Whether you’re aiming to improve your score or simply relish in the sunshine, the fairways are calling – and now you’re ready to answer!

Senior man enjoying a day on the golf course

Tee Up for an Incredible Retirement at Brandon Wilde

Brandon Wilde offers more than just a place to live; it’s a vibrant senior living community where you can embrace an active, fulfilling lifestyle. Located near the heart of Augusta, GA, you’ll be surrounded by world-class golf courses and countless opportunities to enjoy the sport you love. Imagine refining your game, building new friendships, and living each day to the fullest.

Ready to see what Brandon Wilde has to offer? Contact our team online or call 706-530-5230 to schedule a personalized tour and discover how our community can help you get into the swing of retirement.