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Now What?: Strategies for Navigating Retirement as an Athlete



Gymnast

Retiring from a sport can be an incredibly difficult life transition. It might be involuntary due to graduation from college, injury, or age, or it could be a voluntary decision to move on. Either way, the shift from a long-held athletic identity can be distressing. Imagine working towards something your entire life, and then one day you wake up and it’s all over. Who are you now? What do you stand for, and how do you spend your time? These are all questions that come up when an individual decides to retire from their sport. 

Furthermore, for many athletes there is an additional change in their relationship with food and their bodies. The rigorous training and dietary habits that were a daily part of their athletic careers may not be appropriate or sustainable in their post-sports life. This adjustment can lead to body image concerns, disordered eating, and struggles with self-worth.

From a personal standpoint, I can relate to these retirement struggles. Much of my identity was wrapped up in who I was as a dancer. I had been dancing so long, I couldn’t remember a life without dance. If someone asked me about myself, it’s the first descriptor I would share and it brought me some of my most rewarding memories and proudest moments. So, when I decided it was time to hang up my shoes, I grappled with a lot of these same questions and more. Ultimately, it took time and tuning into myself in order to adjust to life as a retired dancer.

Here are some strategies to ease into retirement:

Experiment with different forms of movement: It can be hard to navigate exercise when you’re no longer training or as part of your sport. You may experience self-judgment around the amount or intensity of exercise that you “should” or “shouldn’t” do. However, it’s not reasonable to expect yourself to keep up the level of intensity that you did during your athletic career. Instead, try focusing on what you enjoy doing. If you don’t like hitting the gym or high intensity workouts aren’t fun, try thinking outside of the box. Experiment with different things until you find what you like. Exercise can be anything. Riding your bike, going for walks, yoga or pilates. It might take time to find what works for you. I realized that I hate traditional workouts and prefer things like rollerblading, pilates, and dance classes.

Pursue other hobbies: You may not have had a lot of free time to try out different hobbies during your athletic career. When moving into retirement it’s a great idea to explore other interests in order to find alternative ways to spend your free time and find a sense of fulfillment. These can be anything from cooking, writing, or learning to play a musical instrument. If you miss the competitive nature of your sport, it can help to find other activities that allow for competition like recreation softball teams, pickleball, golf, or e-sports. 

Explore Your Identity: Spend time reflecting on personal values, strengths, and interests. Understanding what’s most important to you and the direction that you want your life to go in beyond sports help in redefining yourself. Think about the other aspects of your personality and what make you unique besides your sport.


Redefine your relationship with food: For many athletes it can be confusing to go from needing a high caloric intake to trying to identify what their body needs without such immense energy requirements. Practice mindful eating by tuning into hunger/fullness cues, and pacing appropriately. This can help prevent overeating and promote a healthier relationship with food. Steer clear of overly restrictive diets or extreme measures. Focus on enjoying foods with balance, moderation, and variety and consult with a registered dietitian if needed.


Practice Self-Compassion: Managing body image can be one of the most challenging aspects of transitioning out of a sports career. Athletes often have a strong connection between their self-worth and their physical appearance, which can be impacted by changes in body composition, activity levels, and identity. Remember that bodily changes are natural and expected when transitioning from intense training to a less active lifestyle. Acceptance of these changes is the first step toward managing body image. Treat yourself with kindness and compassion as your body adjusts to life outside of your sport.

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