Physical health

Stay Fit and Motivated

We get it, you will need a break after you finish your last competitive game. We did too! Taking the time to rest and recharge is an essential part of any athlete's journey, and it's wonderful to hear that you are now embarking on a new chapter focused on the wellness chapter of your athletic life. This pillar, Physical Health is all about “Staying Active!” and “Moving your Body!” 

Keeping your body moving after retiring from competitive sports is crucial
for several reasons.
And here are some best practices:

Regular Exercise: While the intensity and frequency may change, staying physically active remains crucial.  Regular exercise helps maintain cardiovascular health, muscle strength, flexibility, and bone density. Staying active reduces the risk of chronic diseases such as heart disease, diabetes, and osteoporosis. Engaging in physical activity also supports weight management and improves overall physical well-being. Retiring athletes should aim for a mix of cardiovascular, strength training, and flexibility exercises tailored to their current fitness level and any existing injuries. Aim for at least 30 minutes of moderate exercise most days of the week.

Transition Period: Allow for a transition period from intense training to a more sustainable exercise routine. Gradually reducing training intensity can help prevent injuries and give the body time to adapt.

Injury Prevention, Rehabilitation and Management: Continuing to move your body helps prevent injuries by maintaining joint mobility, muscle strength, and flexibility. It also supports the rehabilitation process if you have any existing injuries, helping to restore function, reduce pain, and prevent further damage. Address any lingering injuries or chronic conditions through appropriate rehabilitation and ongoing care. Physical therapy, chiropractic care, or other forms of treatment can help manage pain and prevent further damage.

Mental Health: Exercise has been shown to have numerous mental health benefits, including reducing stress, anxiety, and depression. Physical activity stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and well-being. Staying active can also improve sleep quality, boost self-esteem, and enhance cognitive function.(Link to Learn More, Mental Health)

Maintaining a Sense of Identity: For many retired athletes, physical activity is closely linked to their sense of identity and self-worth. Continuing to move your body allows you to maintain a connection to the athleticism and competitiveness that defined your athletic career. It can also provide a sense of purpose and fulfillment outside of competitive sports..(Link to Learn More, Identity)

Cross-Training: Engage in activities outside of the athlete's primary sport to prevent overuse injuries and promote overall fitness. Swimming, cycling (wink wink), yoga, or low-impact activities can provide variety and reduce strain on joints and muscles.

Rest and Recovery: Prioritize adequate rest and recovery to allow the body to heal and rebuild. This includes getting enough sleep, incorporating rest days into the training schedule, and practicing relaxation techniques such as meditation or deep breathing.

Healthy Diet: Maintain a balanced diet rich in whole foods, lean proteins, fruits, vegetables, and whole grains. Proper nutrition supports overall health, helps manage weight, and aids in recovery. 

Regular Check-ups: Schedule regular check-ups with healthcare professionals to monitor overall health, address any concerns, and catch potential issues early.

Practice Mindful Eating: Pay attention to your eating habits and approach meals with mindfulness. Slow down, savor each bite, and pay attention to hunger and fullness cues. Mindful eating can enhance enjoyment of food and promote a healthy relationship with eating.

Adequate Sleep: Prioritize getting enough sleep each night, aiming for 7-9 hours for most adults. Poor sleep can negatively impact mood, cognition, and overall mental health.

Prioritize Self-Care: Prioritizing self-care is essential for maintaining mental well-being after retirement. This includes getting enough sleep, eating a balanced diet, exercising regularly, and engaging in activities that promote relaxation and stress reduction, such as mindfulness, meditation, or yoga.

Practice Mindfulness and Stress Management: Incorporating mindfulness techniques and stress management strategies into daily life can help athletes stay grounded and resilient in the face of challenges. Techniques such as deep breathing, visualization, and progressive muscle relaxation can promote relaxation and mental clarity.

Social Connection: Participating in physical activities, whether it's recreational sports, group fitness classes, or outdoor activities, provides opportunities for social interaction and connection. Building and maintaining social relationships is essential for mental and emotional well-being, especially during times of transition or adjustment.

Quality of Life: Staying active improves overall quality of life by promoting independence, mobility, and longevity. It enhances physical function and mobility, allowing you to engage in daily activities with greater ease and enjoyment. Regular exercise also contributes to a higher overall quality of life by promoting physical and mental well-being.

Set Realistic Goals: Set realistic fitness goals based on current abilities and interests. Adjust expectations and embrace new challenges while celebrating progress along the way.

Overall, keeping your body moving after retiring from competitive sports is essential for maintaining physical health, preventing injuries, supporting mental well-being, preserving a sense of identity, fostering social connections, and enhancing overall quality of life. Whether it's through structured exercise routines, recreational activities, or simply staying active in daily life, finding ways to move your body is an important aspect of post-athletic life.

While the intensity of competitive sports may decrease after retirement, staying physically active remains important for overall well-being. Engaging in regular exercise or recreational activities can boost mood, reduce stress, and promote physical health.

There are many athletic wearables available on the market designed to help you stay in shape by tracking your fitness metrics, providing real-time feedback, and offering personalized coaching. Here are some of the best options:


Fitbit: Fitbit offers a range of fitness trackers and smartwatches that track your steps, distance, calories burned, heart rate, and sleep patterns. They also offer features such as workout tracking, guided breathing exercises, and personalized insights to help you reach your fitness goals.

Apple Watch: The Apple Watch is a popular smartwatch that offers a wide range of fitness tracking features, including heart rate monitoring, GPS tracking, workout tracking, and activity rings to help you stay active throughout the day. It also offers additional features such as ECG monitoring, fall detection, and integration with other health and fitness apps.

Garmin: Garmin offers a variety of fitness wearables, including GPS watches, fitness trackers, and smart scales. Their devices track a range of fitness metrics, including heart rate, distance, speed, and elevation, and offer features such as built-in GPS, advanced workout tracking, and personalized training plans.

Samsung Galaxy Watch: The Samsung Galaxy Watch is a smartwatch that offers fitness tracking features such as heart rate monitoring, GPS tracking, sleep tracking, and workout tracking. It also offers additional features such as stress tracking, guided breathing exercises, and integration with Samsung Health.

Whoop: Whoop is a fitness tracker that focuses on recovery and performance optimization. It tracks metrics such as heart rate variability, sleep quality, and recovery status to help you optimize your training and performance.

Polar: Polar offers a range of fitness trackers and GPS watches that track metrics such as heart rate, distance, speed, and calories burned. Their devices also offer features such as advanced workout tracking, personalized training plans, and recovery metrics.

Strava: While not a wearable device itself, Strava is a popular fitness app that offers GPS tracking, workout analysis, and social features to help you stay motivated and connected with other athletes.

These are just a few examples of the many athletic wearables available on the market. When choosing a wearable device, consider factors such as your fitness goals, budget, preferred activities, and desired features to find the best option for your needs.