Feeling welcome in a group

What does inclusive group exercise look like?

Inclusive group exercise is open to a range of ages and abilities, and the instructor offers easier or different versions of exercises so everyone can take part^1,4. Many community venues describe their classes this way⁶.

What to look for:

• Adaptations on offer. Instructors who give a range of options let people with different abilities join in¹.
• Help on request. You can look to the instructor at any time during class for changes or assistance².
• A kind culture. Some programmes ask everyone to treat each other, coaches, volunteers and staff with kindness and courtesy⁷.
• A fit with your interests and needs. Tailoring exercise to what suits you supports sticking with it, and grouping people with similar interests and abilities may help them feel supported and connected⁵.
• Gentler options. For yoga, tai chi or Pilates, you can ask the instructor how to adapt movements, or start with a beginner's class⁸.

Before you join, ask whether the class welcomes all abilities and whether the instructor can offer easier versions of exercises.

What makes a fitness environment welcoming?

A welcoming fitness place combines accessible facilities with friendly people. Accessible design and an inclusive social atmosphere together help people of all abilities feel accepted and as though they belong³.

People. Instructors strongly influence how much people enjoy a class, whether they keep attending and how inclusive it feels⁹. Staff who are close, available and make everyone comfortable are linked with better social support and with sticking to exercise⁵. Good guidance for instructors is to say hello to newcomers, thank them for joining, introduce themselves and ask their name and what brought them². In the first weeks, staff who are on hand to answer questions help your confidence grow⁵.

Practicalities. Cost, distance, physical barriers and flexible timetables all affect whether people keep going, and programmes that match your preferences are the ones most likely to become a habit⁵.

When you visit, notice:

• whether staff greet you, introduce themselves and seem happy to answer questions
• whether the cost, distance, access and class times work for you
• whether you can make up a session you miss

How do you feel at ease in a new exercise group?

Feeling nervous when you try something new is normal, and a few simple steps help⁴. Common reasons people feel intimidated include low fitness after a long break, recovering from illness or injury, not knowing how to do the exercises, and not knowing anyone².

• Arrive early. You can get comfortable, meet the instructor, find a spot that feels right, ask questions and mention any injury concerns⁴.
• Say you're new. The instructor can then offer modifications or extra guidance⁴.
• Go at your own pace. Start slowly, take breaks when you need them and listen to your body⁴.
• Focus on your own progress. Everyone in the class started as a beginner⁴.
• Bring someone. Being active with supportive friends can help, and exercising with a partner has worked well for adults in general and for older adults^8,10. If working out in front of others feels awkward, you can start at home until you feel more confident⁸.
• Give it a few visits. Confidence grows through familiarity with the people, staff, facilities and routines⁵.

What's the etiquette in group fitness classes?

Etiquette is mostly practical and fairly similar from place to place. Beginners are expected to feel nervous, and you can look to the instructor for changes or help at any time².

• Book ahead and cancel if you can't come, so someone else can take your place¹¹. Some venues need cancellations at least 60 minutes ahead⁶.
• Arrive on time, ideally a few minutes early. Missing the warm-up increases the risk of injury⁷.
• Check the late-entry rule. Some venues refuse entry after 5 minutes, some leave it to the instructor if you're more than 5 minutes late, and some don't permit late entry^6,12,11.
• Wear suitable clothing and footwear and bring water^7,11. Bring your own mat if the class needs one¹¹, and store belongings in lockers or at the sides of the studio¹².
• Wipe down equipment after you use it¹¹.
• Keep phone use low, so you can switch off and take part with the people around you⁷.
• Check in at reception if your venue asks you to⁶.

How do you find a sense of belonging in a fitness community?

Belonging tends to grow from regular, friendly contact with other participants and with staff or leaders. Social support from staff, family and peers, and the feeling of belonging to a group, are linked with sticking to exercise⁵. Social interaction and enjoyment are also key reasons people take part in leisure activity¹⁰. These links can't show which comes first: feeling supported may lead to more activity, or the reverse¹⁰. Treat the ideas below as helpful, not guaranteed.

• Go to the same class regularly, so faces become familiar⁵.
• Ask a friend or family member to be your regular buddy. A buddy can make activities more fun and cheer you on⁸.
• Say hello and introduce yourself. A friendly introduction, a smile or simple encouragement can make a big difference to someone new⁷.
• Look for groups with friendly leaders who welcome newcomers. Leaders trained to build friendly, close groups may help people keep coming¹³.

Group exercise is only weakly linked with less loneliness, at most very small reductions, so let belonging build over time¹⁴. It isn't clear yet that online interactions reduce loneliness¹⁴.

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.

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.

A sore muscle or joint, or soreness a day or two later, is a reason to ease off, and to see a doctor or other health professional if it persists or gets worse.