You’ve spent your life playing sports and training hard. You’ve dedicated yourself to becoming the best athlete you can be. But eventually you retire from professional sports.
How does that impact your fitness level? The fact you’re no longer training professionally doesn’t mean you have to let your fitness levels decline. There are plenty of things you can do to stay fit and keep your stamina high.
How Do Ex Athletes Get Back in Shape or keep staying in shape?
It’s no secret that many athletes struggle to stay fit after their professional sports days are over. The combination of a sedentary lifestyle and poor diet can lead to weight gain, muscle atrophy, and other health problems. But it doesn’t have to be this way!
With a little effort and dedication, former athletes can keep their ideal weight and even improve their overall health.
The first step is to avoid going from a lot of training to no training at all. Also, make sure you’re eating healthy foods. This means plenty of fruits, vegetables, lean proteins, and whole grains.
Avoid processed foods and sugary drinks, which can contribute to weight gain and health problems. It’s also important to get enough sleep each night – aim for at least 7-8 hours per night. It’s good to exercise regularly.
A mix of cardio and strength training is ideal, but even just 45 minutes of walking every day can make a big difference. If you’re struggling to get back in shape on your own, consider working with a personal trainer or joining a gym. They can help you develop an effective workout plan and hold you accountable for sticking with it. For former athletes, staying fit might be even easier, thanks to muscle memory and a habit to work hard, and fighting to reach their goals.
“When I first retired from professional long-distance swimming I was scared I’d gain the weight right away. I used to train twice a day in the swimming pool or ocean. I was also eating a lot of food, which helped me. I was hungry all the time. Sometimes I’d lift weights or run as well: In total, I’d burn a huge amount of calories,” said Valeria Rubino, an Italian journalist who used to swim 25k races for team Italy. “My secret is I never quit exercising. I do love my endorphins anyway. Working out to me is not a duty, it’s a lifestyle and what makes me feel good,” she added. “With less training, I gradually became a little bit less hungry, which naturally made me eat a bit less.”
Valeria is the only Italian journalist who has interviewed all NBA stars (among them, her favorite to interview was Kobe Bryant). She shared her personal tips regarding staying fit after retiring from sports.
“Never get into the trap of dieting or you’ll lower your metabolism and then the first bite you have you’ll gain weight. I love eating every 3-4 hours, in small portions. I don’t like feeling super full. And I love being able to eat again a few hours later.
It keeps my metabolism high. I do workout about 5 times a week usually unless I feel too tired. Then, I listen to my body. Sometimes exercise is my medicine. Sometimes I have a headache, I go for a jog and it’s gone.”
