When I say the phrase “Healthy Goals for the Non-Athlete,” I know it resonates with a lot of people—because even those who once were athletes don’t always feel like one anymore. When Greg and I were first married, I entered the world of professional sports through my husband. I was not an athlete, but now by marriage I watched as his team, trained—hard. This was his fourth year playing professionally and unfortunately he was released with a hurt arm—not a good prognosis for a pitcher. But many of the habits he had developed stayed with him.
Today, however, training is different. There have been changes: sleep patterns change, flexibility isn’t what it used to be, balance takes more intention, and there’s a quiet awareness that time matters. So I write this from the perspective of knowing what peak performance takes, but also setting healthy, realistic goals for everyday life—especially if you’re in mid-career, at halftime, or beyond. At this stage, healthy goals begin with a healthy mindset, and consistency matters far more than intensity.
To live a strong and meaningful next chapter, we need to think more holistically. That’s why I want to focus on three areas that truly support long-term well-being: mental health, physical health, and social health.
One: Healthy Goals Begin with a Healthy Mindset
Two: Physical Healthy: Consistency Over Intensity
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Three: Social Health: Intentional Connection Matters More than Ever
Social health often gets overlooked, especially by capable, independent people who work well alone. But as we age, isolation becomes one of the greatest risks to overall well-being. Social health can easily be combined with physical health with activities like pickleball, golf, group walks, biking tours, or classes that provide movement without obsessing over steps or metrics. When exercise includes laughter, challenge, or friendly competition, it becomes something you look forward to instead of avoiding.
Goals help here too. Training for a bike tour, improving a golf score, or committing to a weekly class gives structure and motivation. Greg and I have taken many bike tours and met some wonderful people worldwide. Again, consistency wins. (One of our favorite companies is Backroads Tours)
Friendships don’t automatically grow—they must be cultivated. And the older we get, the easier it is to protect our routines and unintentionally shut people out. Our “ruts” can become comfortable, but comfort isn’t always healthy. Relationships usually require intentionality.
Healthy social goals might include:
Joining a walking group or recreational activity
Playing games that encourage laughter and interaction
Attending regular gatherings, even when it feels inconvenient
Creating space for both long-term friends and new relationships
One of the most beautiful things I’ve witnessed is how shared activity can change emotional states. I’ve seen people arrive stressed or discouraged and leave laughing—simply because movement and connection created space for release and renewal.
Greg and I saw firsthand the loss our parents experienced as friends moved or passed on. That reality makes it even more important to be part of communities that refresh themselves—through church, volunteering, classes, sports, or shared interests. Healthy social goals don’t mean filling your calendar. They mean staying engaged, curious, and open to connection.
Application
Choose one new or continuous goal from each area: mental, physical and social to integrate with more intention. Here are some ideas.
- Sign up and complete an online course of interest.
- Have a “go to” stack of games or puzzles to start or complete.
- Create a specific time for some type of exercise at least four to five times a week. This can include walking, stretching, biking or other activity.
- Follow up with two to three contacts every month and schedule time together.
Create your own list. Don’t focus only on career or productivity goals. Consider how your mental, physical, and social health support the life you want to live. These years matter. They are not something to endure or rush through.
Choose goals that support vitality, connection, and purpose. Be consistent. Be curious. And most of all, live this chapter fully—because your Power of After is not behind you. It’s unfolding right now.
Additional Resources
Women at Halftime: Principles for Producing Your Successful Second Half by Deborah Johnson
Power of After: What’s Next Can Be Your Most Purposeful Chapter by Deborah Johnson
FREE Downloads: Goal Setting Worksheets
FREE Resources and links: https://GoalsForYourLife.com/DJWorks
YouTube Podcast Playlist: Women at Halftime/Power of After
- about Greg & Deb
GREG joins DEBORAH as a co-host on Power of After Show (formerly Women at Halftime Podcast)
GREG JOHNSON is a former professional athlete, a triple A relief-pitcher with the Cleveland Indians (now Guardians) He also has years of experience in sales and as an R.I.A. (Registered Investment Advisor), owning his own business. He & Deb met on a blind date and have been married over 40 years.
One of the biggest shifts we must make at this stage of life is learning to train the body we have—not the body we used to have.
deborah johnson
Thought Leader, Keynote Speaker, Author
If you are interested in growing and learning, check out our online courses here: Online Learning
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