Estonia is one of the countries in Europe with a high risk of morbidity and mortality from cardiovascular diseases. However, it is good to know that it is possible to modify the risk factors for cardiovascular disease by making lifestyle adjustments and thereby improve one’s health.
The main objectives of cardiovascular disease prevention in the European Society of Cardiology Guidelines are:
- 2,5-5h of moderate aerobic exercise per week or 30-60 min most days
- Blood pressure < 140/90 mmHg
- Body mass index 20.25 kg/m2; waist circumference < 94 cm M, < 80 cm F
Simply put, these indicators show that physical activity has a positive effect on a number of risk factors for atherosclerosis, and it is recommended that moderate physical activity and daily exercise are recommended.
| SKILL | POWER | GENERAL | DURABILITY | |
 |
 |
 |
 |
|
| LOW | Golf (with car) Golf (18 holes walking) Table tennis (pairs) Table tennis (solo) Shooting Curling Bowling |
Shot put (recreational) Discus throw (recreational) Alpine skiing (recreational) |
Football (adapted) Basketball (adapted) Handball (adapted) |
Jogging Long distance walking Swimming (recreational) |
| AVERAGE | Sailing Sailing Horse riding |
Short distance running Long jump Discus throw Cross-country skiing Judo/karate |
Volleyball Tennis (doubles) |
Fast track Long run Dancing (style) |
| HIGH | Powerlifting Wrestling Boxing |
Ice Hockey Hockey Rugby Fencing Tennis (alone) Water polo Football (competitive) Basketball (competitive) Handball (competitive) |
Cycling (on the road) Long distance swimming Long-distance skating Pentathlon Rowing Canoeing Cross-country skiing Decathlon Triathlon |
Regular exercise reduces the risk of many adverse health outcomes, regardless of age, gender, ethnicity.
Consequently, the European guidelines recommend that healthy adults of all ages should undertake at least 150 min of moderate-intensity endurance exercise over 5 days or 75 min of vigorous-intensity exercise per week on at least three different days, with the additional benefit of doubling 300 min of moderate-intensity or 150 min of vigorous-intensity aerobic exercise per week.
For patients with high blood pressure
Moderate-intensity physical activity (golf, walking, jogging, cycling or swimming) should be recommended for at least 30 minutes a day. This is because regular aerobic exercise is a good way of lowering blood pressure and can postpone the need for treatment with tablets.
Cholesterol and sport
As a result of regular exercise, the level of HDL, or good cholesterol, in the body increases by as much as 5-10%. Elevated levels of HDL cholesterol are predictive of the progression of atrosclerosis, and low levels of HDL are associated with higher rates of coronary heart disease (heart attack) and mortality.
Exercise reduces bad cholesterol, or LDL, by 5% (high LDL cholesterol increases cardiovascular risk).
Diabetes and diabetes mellitus
Physical inactivity is a major cause of type 2 diabetes mellitus (T2DM). The risk of developing T2DM is 50-80% higher in individuals who are physically inactive compared to their active counterparts. For people in a pre-diabetic state, both aerobic and endurance exercise can be more likely to help on the road to recovery.
Golf is healthy
There are many reasons why golf is good exercise and improves health. Exercising at a moderate pace in the fresh air and burning calories at a steady pace can help you lose weight. In a single round of golf, a player moves about 10 000 steps. It is a social game that can be enjoyed with family and friends. Less isolation and more socialising reduces stress and has a very positive effect on mental health. Importantly for health, it is also a sport which, like swimming, has a very low risk of injury. Golf is therefore a suitable and beneficial sport for people of all ages, bringing the joy of exercise, improving heart function and increasing healthy life expectancy.
It’s easy to start playing golf
A social pastime in the great outdoors or a physically demanding sport? Golf is a good combination of both, as it is a sport that offers maximum versatility for both body and mind. A single game can cover about 10 kilometres at a moderate walking pace on the wide, scenic golf courses, of which there are almost a dozen in Estonia.
Don’t be intimidated by the fact that this is a centuries-old game of skill. Golf is easy to get started with and an enjoyable game for all. For beginners and pros alike, for young and old alike. It is important to remember that patience, perseverance and the ability to concentrate are the key to success.
For beginners, it’s worth getting the basic shots smooth and steady on the course first, so it’s more enjoyable to play and enjoy the thrill of success later on. When starting out, it’s definitely a good idea to take lessons from a professional golf instructor who can help you improve your body position and your strokes. All you need to play the game is a willingness to learn.
If you’re keen to get started, the following golf courses offer regular green card courses:
- Estonian Golf & Country Club
- Pärnu Bay Golf Links
- Rae Golf
- Niitvälja Golf
- Otepää Golf
- White Beach Golf
Loe lisaks:
There are currently 10 operational fields in Estonia. Just find the one nearest you:
