For many athletes, fitness is more than just a routine; it’s a way of life. But what happens when a major life change disrupts that routine? Whether it’s a career-ending injury, the responsibilities of adult life, or something as life-altering as pregnancy for us ladies, maintaining your fitness can feel like an impossible task. I remember recovering after my first pregnancy was brutal. I thought being a DI athlete, I’d be able to bounce back in a reasonable time-frame. I had to dig deep and make a ton of adjustments, including shifting my personal expectations and constantly getting in the right mindset. Here are some tips to help you do just that.
Maintaining Fitness After a Major Life Change
Adapt Your Workouts to Your New Reality. One of the biggest challenges after a major life change is accepting that your workouts might not look the same as they did before. Whether you’re recovering from an injury, or taking most of your time to care for a sick family member, it’s essential to adapt your fitness routine to your new reality.
For example: if you’re dealing with a knee injury, focus on low-impact exercises like swimming, cycling, or yoga. If you’re pregnant or postpartum, consider prenatal or postnatal fitness programs that prioritize safety while keeping you active. The key is to adjust your workouts in a way that allows you to stay consistent, even if it means scaling back.
Set Realistic Goals. After a major life change, it’s important to set realistic fitness goals. You may not be able to train at the intensity you once did, and that’s okay. Focus on what you can do rather than what you can’t. Setting achievable goals will help you maintain a sense of accomplishment and keep you motivated.
If you’re a new parent with limited time, aim for three to four 20-minute workouts a week instead of trying to fit in a full hour every day. For me, if I can get a few hours of sleep the night before, I’ll wake up around 5:45am/6:00am to squeeze in a workout before the family wakes up.
Prioritize Your Health Over Performance. This was hard for me to adjust to, but it makes sense. When life throws you a curveball, it’s easy to get frustrated if you’re not performing at your peak. However, it’s crucial to prioritize your overall health over athletic performance. Fitness should enhance your life, not detract from it. Focus on staying active in a way that supports your mental and physical well-being.
If you’re dealing with stress from family commitments, prioritize activities that help reduce stress, like walking, gentle stretching, or meditation, even if they aren’t as intense as your usual workouts. Your health and wellness should always come first.
Find Creative Ways to Stay Active. When your schedule becomes unpredictable, finding time to exercise can be challenging. Look for creative ways to stay active, even if you can’t stick to a traditional workout routine. Incorporate movement into your daily life whenever possible.
If you’re taking care of a sick family member, try doing bodyweight exercises or stretching during downtime. If you’re a busy parent, involve your kids in your workouts—turn a trip to the park into a family fitness session. On super busy days, I’ll squeeze in a short power walk after work to boost my energy. Small bursts of activity throughout the day can add up and keep you feeling strong.
Embrace Flexibility in Your Routine. Life is unpredictable, and sometimes your planned workout just won’t happen. Instead of feeling guilty or frustrated, embrace flexibility in your routine. Recognize that fitness is a long-term journey, and missing a workout doesn’t mean failure.
If a long day of work or caregiving leaves you exhausted, opt for a shorter, more manageable workout like a 10-minute stretch or a walk around the block. Flexibility will help you stay consistent without burning out.
Stay Connected with a Support System. Whether you’re transitioning out of sports, navigating a major life change, or simply trying to maintain your fitness amidst new challenges, having a support system can make all the difference. Connect with others who understand your journey and can offer encouragement, advice, or even just a listening ear.
Join a fitness community or support group, either in person or online, where you can share your experiences and gain motivation from others. If you’re pregnant or postpartum, consider joining a group specifically for mothers to stay motivated and share tips.
Practice Patience and Self-Compassion. Lastly, be patient with yourself. Major life changes can be tough, and it’s normal to have setbacks or feel discouraged. Practicing self-compassion is key to maintaining your fitness in the long run. Remind yourself that every step, no matter how small, is progress.
If you’re dealing with a long recovery process or adjusting to new responsibilities, celebrate the small victories—whether it’s completing a short workout or simply prioritizing your well-being amidst a hectic schedule. Patience and kindness towards yourself will help you stay motivated on your fitness journey.
Remember: fitness is a Lifelong Journey. No matter what life throws at you, maintaining your fitness is about finding balance, setting realistic goals, and adapting to your new circumstances. As a current or former athlete, you’ve already developed the discipline and determination needed to stay active. Now, it’s about applying those qualities in new and creative ways. Remember, fitness isn’t about perfection—it’s about progress and taking care of yourself, no matter the challenges you face.