Golf and longevity: Arnold Tokko’s perspective

golf väljakul kõndiv mängija päikeselisel päeval

For Arnold Tokko, golf is more than a leisurely walk on the grass. It offers movement, fresh air, focus and a reason to have real conversations with people.

With his background in fitness, Tokko takes a practical view of golf: it puts a training load on the body, gives the mind a break and keeps you from spending the whole day in a chair. The simple truth is that when you enjoy being active, it is easier to keep at it.

Why golf works for Arnold Tokko

Arnold Tokko took up golf in 2010 with his wife, Merle Tokko. They earned their Green Cards at Niitvälja Golf Club. The family had more freedom at the time, and they played often. Sometimes they even brought their child along in a stroller.

Tokko has said that playing once a week is not enough to improve. Golf takes repetition. Your swing, posture, breathing, tempo and composure do not fall into place in one go. They develop when getting out on the course becomes a habit.

This is also why he sees golf as something of a game for people who live off their investments. He does not mean that negatively. His point is that the game takes time. When you work long days and family life is busy, golf often comes at the expense of something else. With more time available, the game can become a relaxed routine rather than another commitment in your calendar.

According to Tokko, a lovely goal for a golfer is to complete a round in fewer strokes than their age. It sounds simple, but it actually takes consistency, patience and good self-control. Golf does more for your body than you think

An office worker’s day can be relentlessly sedentary. Eight hours at a desk, plus time in the car and an hour at the gym in the evening. An hour’s workout is better than nothing, but it does not undo a whole day of sitting.

Golf can really help here. As you make your way around the course, the steps add up without you noticing. You walk, carry your equipment or push a trolley, move from shot to shot and spend time outdoors along the way. This is especially enjoyable in an Estonian summer, but even in spring and autumn, being on the course leaves your body feeling very different from being indoors.

Tokko’s comparison is apt: if you walk 10 kilometers into the forest, you have to walk 10 kilometers back. Golf offers a gentler version of the same thing. You may not think of it as a workout, but your body is still moving.

So what actually happens? The training load on your heart is light, your joints move, your core works as you rotate, and you have to focus before every shot. It is about more than your step count. It is practice in coordination, balance and self-discipline.

How to combine golf with training sensibly

As with any sport, it is worth working with a coach when you start playing golf. The Tokkos’ first coach was Martin Toom. A good instructor helps you get the fundamentals right before bad habits become ingrained.

A golf swing looks simple from the sidelines. In reality, your body does several things at once: your legs provide stability, your torso rotates, your arms guide the swing and your eyes stay on the ball. If any link is weak, your body starts compensating elsewhere.

That is why Tokko recommends general physical conditioning alongside golf. Core muscle exercises, mobility work and exercises that teach you to control your body are particularly useful. As a golfer, you do not necessarily need to chase heavy weights in the gym. What matters more is a strong, mobile body that you can control well.

One practical option is TRX-style suspension straps. You can use them to train your arms, legs and core, and secure them to a door, wall bars or even a sturdy tree as needed. Tokko’s point is simple: a small piece of training equipment can serve as a portable gym.

Golf, composure and the idea of a long life

When Tokko says golf is the secret to living to 100, you should not take it as a single magic formula. He is talking more about a way of life. Move plenty. Spend time in the fresh air. Keep your relationships alive. Learn to focus, and do not let every little thing get under your skin.

Golf also has its own culture and etiquette, which Tokko particularly enjoys. On the course, your score is not all that matters. So do the way you treat others, how you wait your turn and how you handle a bad shot. Frankly, that is sometimes harder than learning good technique.

Conversations about longevity often begin with food and training, but routine matters just as much. Having an activity that gets you out of the house, keeps you moving and gives you a reason to socialize is already a big deal for your health.

Start by reading the book: Revitalization – reach 100 healthy and strong!