If you follow the PGA TOUR, you may have seen David Toms wearing the Humana logo on his shirt. He's had a great season so far. Toms believes golf is a versatile sport anyone can play, at any age. Just learn the basics, get out on the course, and have fun. It's a great way to challenge yourself mentally and stay in shape, too. Here are some fitness guidelines that might even help you improve your game:

1. Cardiovascular training
Before you play golf, make sure your cardiovascular system is up to the task. Since you may walk three to five miles on a golf course, start a walking program — but only with your doctor's consent and advice. If you don't walk regularly, your doctor will probably advise you to "start small": walk a half-mile for a few days, and then work your way up to the full distance over several weeks. Include hills in your walking route if you'll be playing hilly courses.

2. Strength training
The goal of strength training isn't to build huge muscles, but to tone muscles through high repetition of low-weight exercises. Toned muscles are less susceptible to injury and breakdown during a round of golf. Check with your doctor about a general strength-training program appropriate for your age and overall condition.

3. Flexibility
Although you might think of golf as "light" exercise, it involves the use of muscles in many parts of the body: thighs, buttocks, abdomen, chest, shoulders and rotator cuff, front and back arms, forearms, and the entire spine.

To promote flexibility in all of those body parts, be sure to stretch before and after walking so your body can prepare for and recuperate from exercise. Since stretching gets nutrients to the muscles, it's one of the most important things you can do to prevent tears and other injuries to your muscles. Stretching is good for you, so don't limit it to the golf season. Stay flexible with stretching exercises all year long.

4. Nutrition
The rule for golfers is the same one that applies to everyone else: eat sensibly. David White, certified athletic trainer (ATC), tells WebMD that golfers should skip high-fat meals and not overeat, especially before playing — because you'll use more energy to digest it than to play golf. Instead, have a granola bar and fruit or juice.

White also advises golfers to eat something every hour. He recommends keeping a light snack in your golf bag, or grabbing a healthful snack at the clubhouse halfway through your round. Try peanut butter and bananas, which provide the potassium you need to help prevent muscle cramping. Raisins are good for an energy boost. Drink water or sports drinks to stay hydrated — but stay away from alcohol, which dehydrates you.