Types of group exercise

What are the popular types of group fitness?

Group exercise includes team sports and instructor-led fitness classes, such as cardio or spin classes, where an instructor guides you through exercises for different fitness levels¹. Dance classes and walking groups are two other formats you may find^2,3.

If you're an older adult living at home and want to lower your chance of falling, look for exercise that trains balance. Balance and functional exercises reduced the rate of falls by 24%, and Tai Chi may reduce it by 19%. Programmes that combine several types of exercise, most often balance and functional exercises plus resistance exercises, probably reduce it by 34%⁴.

To choose, pick one type that appeals to you (dance, cycling, a team sport or a walking group) and look for a class that suits your fitness level¹. You don't need to find the perfect class on the first try.

How does trying new group activities keep things fresh?

Trying new group activities lets you find what you enjoy, and people are much more likely to stick with group exercise when they're having fun¹. If a group doesn't feel like the right fit, it's fine to leave and try something else rather than giving up on group exercise¹.

The people and atmosphere matter as well as the activity. Social interaction and enjoyment are key reasons people take part in leisure physical activity, and support from others can increase enjoyment and motivation to exercise⁵. Some people value the company and sense of belonging a group gives them more than the activity itself, and say it keeps them taking part⁶. Recreational group sport programmes also tend to lose fewer people than traditional exercise programmes⁷.

When you try something new, start with small amounts and build up how often, how hard and how long you're active. Some activity is better than none⁸.

What are the benefits of group exercise classes?

Group classes can bring both physical and social benefits, and the best-supported formats are dance and walking groups.

• Dance: structured dance of any genre has been as effective as, and sometimes more effective than, other types of structured exercise for improving health measures². It did equally well on heart and circulation function and on how mobile people felt².
• Walking groups: these are linked with lower blood pressure, resting heart rate and body fat, and with better fitness and lower depression scores³.
• Mood: in inactive women, wellbeing tended to be better and distress lower straight after a salsa or Zumba class⁹.
• Social connection: group activity can bring a feeling of connection, less isolation and a sense of belonging. Group exercise has also been reported to help people socialise and enjoy daily life⁶.

The social benefits depend on the group. Friendly, supportive dynamics don't always appear by themselves, so look for a group where you feel welcome¹⁰. It isn't clear yet whether groups beat exercising alone, so choose the option you're most likely to enjoy and return to.

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. Not every activity suits every beginner, especially with a long-term condition or disability. For an injury or a health condition, see a health professional, such as your doctor or a physio. They can help you choose the type and amount of activity that suits you.

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.

If you develop new symptoms as you do more, see a doctor or other health professional. For a sore muscle or joint, stop or ease off, and get advice if it persists or gets worse.