When transitioning from a lifetime of competition into a new phase of life, maintaining physical fitness often takes a backseat. I’ve seen this happen to athletes at various levels, and have experienced this myself. While this might not be a big deal in the beginning, neglecting regular exercise can lead to a ton of health and wellness issues that might not be apparent right away. A few months after playing DI basketball, I took a break. I was tired of lifting, conditioning, and really only wanted to play a light game of pick-up ball here and there. Quicky, however, I soon found that not working out didn’t feel good.
If you’re just hanging up your cleats, or if you have been inactive for a while, I urge you find ways to incorporate physical activity back into your routine. I don’t mean that you have to match or exceed the intensity of your college or professional workouts, but a routine of exercise can help you avoid many problems associated with a sedentary lifestyle. Below are ten significant problems associated with the lack of exercise among former athletes.
Why Former Athletes Must Keep Working Out
- Muscle Loss: Without regular exercise, muscle mass begins to decline rapidly. This loss of muscle not only affects physical appearance but also leads to decreased strength and mobility. While I wasn’t focused on keeping my college physic, I wanted to have the strength needed to live an active lifestyle. Being constantly out of breath or unable to lift items at home or at work is not cool for me.
- Weight Gain: Reduced physical activity coupled with the same or increased calorie intake can result in unwanted weight gain. This excess weight contributes to various health problems such as heart disease, diabetes, and joint issues. Besides my clothes fitting differently, I don’t like the feeling of walking around with extra weight. For me, weight gain isn’t about vanity, but more about the difference I feel in my joints if I’m 10 or 15 pounds heavier than my average weight.
- Cardiovascular Health: Sedentary lifestyles increase the risk of cardiovascular diseases like hypertension, stroke, and heart attacks. Former athletes may underestimate these risks due to their previous high level of fitness. By aiming to work out 4-6 days a week, I’m less stationary and helping my heart health.
- Bone Density: Lack of weight-bearing exercise can lead to decreased bone density, making individuals more susceptible to fractures and osteoporosis as they age.
- Mental Health: Exercise is known to improve mood and reduce stress, anxiety, and depression. Former athletes who stop working out may experience declines in mental well-being and overall quality of life. Squeezing in a 20 minute workout (versus no workout) is great in helping jumpstart my mind and body.
- Joint Pain: Physical inactivity can exacerbate joint pain and stiffness, especially in former athletes who may have accumulated sports-related injuries over the years.
- Metabolic Health: Regular exercise helps regulate metabolism and insulin sensitivity. Without it, former athletes may develop metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes.
- Sleep Disorders: Lack of physical activity can disrupt sleep patterns, leading to insomnia and other sleep disorders. Adequate rest is crucial for recovery and overall health. I’ve found that after college, working out regularly also helps me sleep regularly, which comes in clutch when I have super busy or stressful weeks at work.
- Cognitive Decline: Studies suggest that exercise plays a vital role in maintaining cognitive function and reducing the risk of age-related cognitive decline and dementia.
- Loss of Identity: For many former athletes, their identity and self-worth are closely tied to their athletic achievements. Without the structure and purpose that exercise provides, they may struggle with feelings of loss and a lack of direction. To counter this, joining a league, workout group or fitness
The long-term problems of not working out extend far beyond physical appearance. From increased risk of chronic diseases to declining mental health and loss of identity, the consequences of inactivity are profound. It’s essential for former athletes to prioritize regular exercise as they transition into new chapters of their lives, not only for their physical well-being but also for their overall health and longevity. Remember, staying active isn’t just about maintaining fitness; it’s about safeguarding your future self against a myriad of potential health problems.