Exercise buddies

How do you find an exercise buddy?

The best-supported route is to join a group walk or community programme, where the company comes built in¹. You can also ask a family member or friend. Having someone to be active with matters: not having a friend or companion to exercise with holds many older adults back, and some women feel unsafe being active outdoors without one⁴.

Here are some places to start:

• Try a group instead of one person. If picking a single buddy feels awkward, a community or neighbourhood walking group gives you company without that step. Groups led by trained volunteers tend to work about as well as those led by professionals¹.
• In Australia, look for Heart Foundation Walking. It is a free community walking network built around walking in groups, and a good way to get to know your neighbours and neighbourhood. Search the Heart Foundation's walking hub website with your suburb name or postcode to find your closest group³.
• Elsewhere, ask locally. Local fitness, recreation or community centres, and hospitals, may offer classes where you can meet others to be active with².
• Ask someone you already know. A friend or family member may be easier to approach than a stranger, and they can help you stick with your plan².
• If you pair up with someone new, it may help to choose someone at a similar stage of life. Pairs with very different demands on their time can drift apart⁵.

How do you get friends or colleagues moving with you?

Start small: ask one person to walk with you, and make it an easy, regular, enjoyable plan rather than organising a big group. A friend or family member can make activity more fun, cheer you on and help you meet your goals².

Some ways to make it easy to say yes:

• Frame it as time together. Being active with others is a chance to meet new people or spend more time with family and friends, and you may inspire and motivate one another². Socialising with friends and making new connections are common reasons older adults give for staying active⁴.
• Cheer each other on. Notice each other's progress. Encouragement and accountability are what a buddy adds.
• Keep it flexible. You and your buddy don't need to keep the same pace. Any movement counts, so each of you can match what you do to what you can manage now⁴.
• Offer a group as an alternative. If someone doesn't want to commit to one-to-one walks, a community walking group may suit them better. The company and shared experience of a walking group may help people keep up their activity and keep a positive attitude towards it⁶.

Support from the people around you tends to help. Exercise programmes that involve peers can help older people keep going⁷. Support from family, friends, groups of friends and trainers helps older adults take part⁴. Family support in particular is linked with more positive attitudes towards exercise and with sticking to it⁸.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you have a long-term condition, you're encouraged to be active as your abilities and condition allow, and a doctor or physio can help you work out what suits you⁴. Walking in outdoor groups doesn't appear to bring more injuries or other problems that cancel out its benefits⁶.

For a sore muscle or joint, or soreness a day or two later, ease off. See a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.