It refers to the stage when athletes reduce or retire from competitive sports and adapt to a new lifestyle, focusing on health, career, family, and personal growth beyond active play.

Athletes often face changes in routine, identity, and physical activity. Adapting to new fitness habits, careers, or social roles can be difficult without preparation.

• Continue regular exercise (running, cycling, gym, yoga).
• Eat a balanced diet suited to lower activity levels.
• Prioritize mental health and stress management.
• Schedule regular medical check-ups.

Yes, it’s common. Reduced training + same eating habits can lead to weight gain. Adjusting diet and maintaining moderate activity helps manage this.

• Low-impact cardio (swimming, cycling, brisk walking).
• Strength training (lighter loads for muscle maintenance).
• Flexibility and mobility exercises (yoga, pilates).
• Activities for fun, not just performance (hiking, dancing, recreational sports).

• Coaching, mentoring, or officiating in sports.
• Exploring new careers or education.
• Involvement in community, charity, or business.
• Hobbies and passions outside of sports.

Yes, some athletes experience stress, anxiety, or loss of identity. Seeking counselling, support groups, or mental wellness practices (like meditation) can help.

• Reduce calorie intake (since energy needs are lower).
• Maintain protein intake to preserve muscle.
• Focus on whole foods: fruits, vegetables, lean proteins, whole grains.
• Stay hydrated and limit processed foods.

Yes, many join masters competitions, recreational leagues, or endurance events to stay competitive at a lower intensity.

• Plan early for life beyond competition.
• Stay physically active for health, not just performance.
• Maintain connections with teammates and sports networks.
• Explore new challenges and passions outside sports.