Flexible Fitness: Walking is par for the course

As the spring approaches, golfers start feeling that excitement of returning to a couple hours on the course, challenging their skill and hoping for a great season ahead.

The majority of amateur golfers choose to ride a golf cart when playing a round of golf. This season make it your goal to walk the course more often to take full advantage of the many health benefits of playing golf.

The American Heart Association recommends all individuals increase their physical activity in an effort to fight against obesity, diabetes, cancer, stroke, heart disease, osteoporosis and high blood pressure.

One method to monitor your physical activity level, endorsed by the AHA, is to achieve 10,000 steps per day. Research has shown that walking a typical 18-hole golf course is the equivalent of 10,000 to 11,000 steps and is about five miles. This means that even walking a nine-hole course gets you at least 5,000 steps and 2-1/2 miles. It is estimated that golfers who drive carts burn around 200 to 400 calories per 18 holes whereas walkers can burn 700 to even 1,000 calories.

Walking while golfing can strengthen the heart muscle, lower blood pressure and lower bad cholesterol levels. In addition, it increases your lung capacity which delivers more oxygen to your muscles producing more energy to hit the ball.

Research also shows that walking a golf course does not take any longer than riding carts. In fact, walking can often be faster due to lost time zigzagging across the course from one rider's ball to the other. Walking the course enables you to get a better feel for the nuances of the course and allows you more time to forget about your last shot, think about your next shot and decide on club selection as you approach your ball. Many golfers also claim that when they walk, they feel looser. This makes the rhythm of their swing slower and smoother, which improves overall scores.

While the research is conflicting about whether walking the course actually improves your score, a lack of cardiovascular conditioning will affect your game. If you are not use to walking an entire round of golf, you may be more fatigued at the last few holes, reducing the power and accuracy of striking the ball. This is why it is important to build up your endurance and conditioning gradually, perhaps start by walking part of the course until you are better conditioned. Another strategy would be to add walking into your exercise regime off the course.

Spring is the time to start a walking program so that you will be fit to play a great round of golf. If you are new to walking, start with just 10 or 15 minutes a day and gradually increase in five-minute increments. You should be walking fast enough to noticeably increase your heart rate and break a light sweat. Make sure you have newer sneakers to provide optimal support and cushioning.

If you cannot comfortably walk the entire course, there are options. Walk alternate holes or just the front or back nine. Consider using a pull cart or motorized caddy to protect your back and reduce strain from carrying your bag.

The United States Golf Association encourages golfers to return to walking to play golf the way it was meant to be played. The USGA has launched an appeal for a golfer to "declare yourself a walker." David Fay, the USGA's executive director, discourages the use of carts saying it is actually detrimental to the game. After all, the pros always walk the course.

Walking also cuts down on damage to the fairways, the rough and areas around sand traps and greens from motorized carts. Not everyone follows the 90-degree rule designed to protect the course from wear and tear. Course upkeep is a huge cost and can largely impact what you pay for a round of golf.

This season, get the most out of your golf game. Leave the cart at the clubhouse and walk as much of the course as you can to improve your cardiovascular conditioning and reduce your risk for heart disease and other chronic diseases that may eventually lead to the inability to play golf.

Learn from the Pros: Spaulding Framingham will host its' eighth annual free golf lecture on Thursday, March 25, from 6:30 to 8 p.m. For more information or to reserve a spot call 508-532-4262.

Tara Orton has a doctor of physical therapy degree and works as a staff physical therapist at the Spaulding Framingham Outpatient Center. She has special interest in managing sports-related injuries.