If you don't play golf, chances are, you know someone who does and perhaps you'd like to join them on that surrealistically pristine grass. Or, maybe you need to learn how to swing those clubs well enough to make some business deals on the course without embarrassing yourself.

The World Golf Association estimates that as many as one in five Americans over the age of 12 plays golf and although close to 80 percent of golfers are men, the women's ranks are growing. Membership in the Executive Women's Golf Association has increased from 28 in 1991 to more than 18,000 today.

By leaving the cart at the clubhouse, you can significantly improve your health while having fun. Studies show that golf (minus the cart) improves cardiovascular fitness, balance, endurance, blood glucose and cholesterol levels, and lowers body fat and overall weight. However, it isn't an easy game to learn.

Get Oriented

"You have world class athletes who can't hit a golf ball; it's not a natural movement," says Todd Schaffer, director of instruction at Shula's Golf Academy in Miami Lakes, FL., "but it can be very fulfilling." To get started, he recommends setting realistic goals, getting a tour of the course as part of the learning process, and becoming familiar with basic etiquette, which boils down to not distracting another player who is about to hit a ball, by talking or standing in the wrong place. "How quickly you learn," he says, "depends on your personal ability and how often you practice – you have to practice."

Learn Swing Basics From a Pro

Golf-savvy friends or family may be thrilled at the prospect of helping you get started but, despite their best intentions, they are not trained in how to teach and may pass on personal quirks or bad habits rather than nurturing your swing. You'll make better progress by getting some professional instruction.

A study at the University of Georgia in Athens showed that the most effective instructors explain, demonstrate, give specific directions, praise accomplishments rather than criticizing shortcomings, and answer students' questions. Some golf schools also video novice golfers and use instant replay to raise students' awareness of subtle ways in which their posture or movement is limiting their potential. The process may instantly produce dramatic improvements, even among veteran players.

"Starting with group lessons is more cost-effective than individual instruction," says Jason Epstein, head golf professional at the Biltmore Golf Course, home of the John Pallot Golf Academy in Coral Gables, FL. Golf clubs in your area or resorts you visit may offer free clinics.

Epstein recommends choosing an experienced instructor who is PGA certified and going one step further in the screening process. "Find out if an instructor will work with your strengths and limitations to develop a golf swing that will work for you in the long run," he says, "rather than teaching his or her own swing."

Practice Proper Posture

Once you get a basic sense of how you should be standing, maintaining proper posture while hitting the ball is critical because stability is what gives you control and strength. New golfers typically round their shoulders during a swing and lose momentum.

To increase your power and accuracy, Epstein recommends a simple but effective exercise: practicing golf swings with a club on the back of your shoulders, not in your hands. Here's how you do it:

1. Hold a golf club, with one hand at each end, across the back of your shoulders, behind your neck. Bend slightly at the knees and hips as though you were going to swing at a golf ball. It feels awkward but then, so does a golf swing if you're not used to it.

2. While holding the club in place, move your body through the motions of a swing. If you're right-handed, move to the right, then around through the swing to the left. Ideally, your hips should turn 45 degrees from the starting position and your shoulders should turn 90 degrees, in each direction.

As with any new activity, learning can get frustrating, but it's worth the effort. Even if you decide the game is not for you, a better understanding of it may help you to appreciate your golfing friends' enthusiasm.