5 healthy practices to help you play better golf

By: Adam Smith, GOLF Teacher to Watch , Nick Dimengo November 20, 2023

Before stepping onto the first tee box, GOLF Teacher to Watch Adam Smith says incorporate these 5 healthy practice habits to play your best

Playing better golf starts with preparation, so try these five healthy habits before teeing off.

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Every player wonders how to play better golf, but the great ones know that it takes more than just practicing at the range in order to see lower scores.

As much as many amateurs don’t want to hear it — or they simply just don’t want to do it — playing better golf also requires taking better care of yourself when you’re not holding a club in your hands.

That means you must stretch daily, activate and strengthen your core, regularly increase your heart rate, and make sure you properly prepare yourself before ever even showing up to the course.

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While it can be difficult for weekend warriors like you and me to practice these types of healthy habits every day, GOLF Teacher to Watch Adam Smith reminds us how important they are — and why they can help you lower your score.

So take a look below at Smith’s five habits that you should try to work into your daily routine. Not only are they healthy, but they’re also helpful ways to play better golf.

Looking to play better golf? Try these healthy habits

“Having healthy habits is a great way to stay fit, but it’s also a great way to play better golf.

“Since I see so many amateurs forget to (or just ignore) key principles when it comes to off-course work, here are five simple disciplines for you to follow that will help both your well-being and your golf game.”

1. 12 hours of fasting (daily)

Sounds difficult to do, right? It can be without a plan. But by following the below tips, you’ll be on your way in no time.

Here’s how:

Set your dinnertime meal to end promptly at 7 p.m.
After finishing dinner, do not eat another thing until 7 a.m. (or later) until the next morning. (This means no dessert, no late-night snacking, no chips and pretzels watching sports, and no alcohol).

With a little bit of self-discipline, daily fasting is possible for you!

2. 100 push-ups (daily)

This is your key to strengthen your core and takes only a few days to build up to — so get down on the floor and do push-ups, daily.

Start with simply doing three sets — even if it’s only a few in each. As time goes on, and you build up more strength, you can begin to work your way up toward 25-50 in each set.

Your first milestone should be 10 in a row, and, eventually, you’ll be able to do 20 in a row. After hitting the 20-milestone mark, commit yourself to doing five sets of 20 push-ups every day; and don’t let a day go by without doing them!

3. 5 minutes of swinging a weighted training club (daily)

Don’t underestimate how beneficial it is to just swing a golf club in your backyard. In my opinion, it’s a must to do each day — plus, it’s a great physical and mental golf exercise for you.

There are plenty of weighted training aids (like TheStack!) to do this with, so choose your favorite aid and get to work.

Just go outside and swing a training aid for five minutes each day. Use your athletic golf posture and soft grip pressure, and keep your head still as you swing dynamically and rhythmically. All it takes is 5 minutes.

4. 30 minutes of cardio, followed by stretching (five days a week)

Here’s a great way to get a good caloric burn, train for walking 18 holes, and stretch your limits of your golfing flexibility.

Spend 30 minutes simply jogging, taking a swift-paced walk, biking or swimming first thing in the morning! Immediately after your workout, spend 15 minutes doing golf-specific stretches.

5. Early to bed, early to rise

Do your best to get up early everyday (before sunrise), and immediately drink 16 ounces of water.

To maximize your energy each day, make sure you go to bed early each night as well — I like to read a book to help me drift off to sleep.

It’s also imperative that you eat heart-healthy meals three times a day, and drink only water. By doing this, you’ll practice better habits, priming both your mind and body for what’s ahead.