Exercise your Brain

The golf season is just around the corner, only a few short weeks away.  OK maybe a couple of months away, but that is actually a good thing. Because we have lots of time to get back in shape for the upcoming summer to prevent injuries, play at your best, and improve your brain. Yes – improve your brain. I’ve been how exercise affects your brain and this new area of research has me very excited about what exercise can do for your golf performance, and also what golf performance can do for your body and more importantly your brain. Let me explain.

Last year in the column I wrote about the pillars of golf conditioning: balance, flexibility, cardio, strength, core stability and power (you can read the article here http://tinyurl.com/66ahsve).  To build those areas into the upcoming season I suggest committing your self to getting some form of exercise for 6 hours a week. I realize that seems like a ton of time in all our busy schedules, but the more I read the more I am convinced it is worth the effort. New research shows us that exercise can decrease your risk of cancer, heart disease, diabetes and pretty much every other chronic disease. But there is a new area of research that I think might actually get more people off the couch. Exercise can also impact your brain.

A growing number of studies are showing that exercise can improve learning, problem solving, concentration, and other aspects of mental performance. Since “golf is 90% mental and the rest is in your head” clearly golfers can prepare themselves to play at their best by improving their physical fitness. Of course those characteristics I just mentioned might help you at work, and at home as well, but for golf addicts that is just a bonus! To highlight the power of this idea, exercise is now being used to successfully treat depression, anxiety, stress, addictions, and attention deficit disorder. Exercise can truly impact the brain in a powerful way.

But there is an additional effect of exercise on the brain. Studies have shown that for exercise to be of most benefit for improving brain health, the mode of exercise that is chosen should involve some cardiovascular exercise – like walking, coupled with some complex movement. Golf fits the bill perfectly. Walking the course can burn up to 2000 calories even if you use a push cart, and the complex nature of the golf swing, and all the thinking that is involved in the game is the perfect combination of activities that are needed to keep the brain healthy. But as I’ve said before, treat golf like a sport and stay away from the junk food and the cocktails when you are on the course!

How to train for the golf season

I recommend getting 4 types of exercise each week in the months leading into the golf season. Try to incorporate these in your week plan. If you want examples of these workouts, email me at gwells@rcga.org.

Cardiovascular fitness

Try to get some cardiovascular exercise 2-3 times per week. Work to keep your heart rate elevated for 20-40 minutes depending on your fitness level. As you get into better shape, add some intervals to your workout. For more info check out this article: http://tinyurl.com/5wu75v2.

DOWNLOAD ARTICLE HERE

Strength training

Lifting some weights, or doing some body weight exercises 1-2 times per week is very important for golf. This will help you hit the ball farther, more accurately and will keep you from getting injured. You can get some ideas for exercises here: http://tinyurl.com/5t3z7lt.

DOWNLOAD EXAMPLE ROUTINE HERE

Flexibility

Stretching at the end of the day can help relieve stress, and keep your body flexible and healthy. Try a yoga class if you want to learn some new stretches and how to breathe to calm the body and mind – a critical skill for the putting green!

DOWNLOAD EXAMPLE ROUTINE HERE.

Golf practice

Hitting the driving range A few times per week over the winter can help you keep your technique sharp. Check in with your pro to see if there are technical areas you can work on and experiment with.

Greg Wells PhD is an exercise physiologist and integrated sport science team lead for Golf Canada. He is the Director of Sport Science for the Canadian Sport Centre and was the on-camera sport science analyst for CTV during the 2010 Olympic Broadcast. You can follow him on twitter www.twitter.com/drgregwells.

Physical Preparation for Golf

By Greg D. Wells, Ph.D.

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Paperback, 133 pages

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The sport of golf has been revolutionized by the incredible performances of players like Tiger Woods and Annika Sorenstam. One of the factors that helped these players reach their #1 world ranking is their commitment to complete physical preparation including balance, flexibility, posture, core stability, strength, power, and cardiovascular training, all supported by excellent nutrition. Golf is now a sport where physical preparation is an integral component of elite players’ training and practice regimen and contributes to the ability to play at a high level consistently and without injury. This book is designed to give you the background knowledge and practical tools to make physical preparation part of your golf training and practice.

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