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Q. How can I play without getting worn out? I'd like to lose a few pounds around the middle and feel stronger on the course. Any ideas? Don't tell me to sleep more – don't have time for that! A. Last time we talked about food for golf, and those principles apply here, too. Make sure you're getting healthy consistent nutrition for muscles and body strength. Strong bodies are not just for men. Whether you play for competition, camaraderie or just fun, think like an athlete: What do I need to do to be in shape for this game? Build strength and endurance on and off the course. Mike Fields, PGA pro, and Director of Golf for Parks and Recreation, suggests stretching and warm-ups before the game. "The most common injury is to the lower back. Warm up by hitting a few balls with a slow swing." On the course:  Walk the course and carry clubs with a dual strap or use a pull cart.
Off the course:
As for night time, move away from TV, computer and phone. Read quietly and turn off the light a little bit earlier. A regular bedtime may improve your weight and your game. So, sleep tight, wake up refreshed and ready to hit the greens and "tee off " once more. More details can be found on the web: www.health.gov or www.healthierus.gov for the guidelines, www.mypyramid.gov for specific plans. If you have high blood pressure, DASH (Dietary Approaches to Stop Hypertension), www.nhlbi.nih.gov might be helpful. Also, try www.2424milk.com if you like dairy.
Terry Foody, RN, MSN is a Public Speaker and Personal Consultant on Healthy Living.
She can be reached at 859.277.5291 or email at terryfoody@juno.com or on the web at www.terryfoody.com
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Like many sports, golf has repetitive motions that use one set of muscles. Balance yourself with cross-training. Mike Fields advises swimming as "one of the best activities". The water gives support and relief for sore muscles. It only takes a few laps to get the back stretched evenly. (Use of a cap and goggles will protect hair and eye-makeup – no excuses!)
Choose one more activity even for once a week: jog, cycle, walk, yoga, pilates, tennis, weights, kayak, basketball, garden, hike etc. No time? Run up a flight of stairs at work or the mall. Keep weights and resistance bands near TV or computer – use once a day. Stretch while standing in a doorway.
Now for midriff "fluff" – a tough area to lose. In addition to getting the heart rate up, try exercises for the core muscles. Specifically those based on yoga and pilates can do wonders for abdomen and posture. Lifting weights also can help with efficient fat metabolism. Think long, strong and lean. At desk or car, think: Sit up straight, head up, shoulders down, pull that tummy in (mother was right).