While golf may not look that athletic, the fact is that it does require a degree of fitness, strength and flexibility. In order to play at your best on the golf course and avoid injury, you should have a fitness program. This is even more importantly for the casual golfer who is getting a little long in the tooth.

The following types of exercises will help you improve:

1. Cardio - cardiovascular exercise will strength your heart and lungs. While golf isn't necessarily the most demanding sport on your heart, walking 18 holes on the golf course can sap your stamina. The less tired you are when you are playing the better form you will be able to maintain when you are swinging your clubs. You will also be able to concentrate and make better shot selections.

In order to develop your cardiovascular system, a light jog or walk everyday should be sufficient. Swimming is a low impact option that can also improve your muscle tone and strength.

2. Strength training - strength is an important part of your golf swing. You will need to have strong muscles to maintain stability throughout the swing and to grip the club. The stronger you are, the fastest you can swing the club and develop more ball speed for longer distances on the fairway.

Weight training can consist of lifting moderate to heavy weight two time per week. Concentrate on the muscles that you use when playing golf - your back, stomach, legs and arms.

3. Flexibility - a flexible and limber body will ensure that you will be less likely to be injured while playing golf. It will also make your swing more smooth and less stiff, enabling for longer and straighter shots.

Finally, don't forget nutrition. Golf can be a long game and so you need food that you burn slowly throughout the day on the course. Try bulky foods like whole grains, pasta and rice.