Online communities and classes

Are online communities and support groups helpful?

They may help a little, but the effects are small. Programmes using social media tend to raise activity by about 28 more minutes a week of moderate-to-vigorous activity, though that figure is uncertain². Most online social network programmes brought some improvement in a health behaviour, but the changes were generally small⁷. Results for social support and social networks are mixed: sometimes helpful, sometimes not, and sometimes no difference⁸.

Online group programmes did about as well as face-to-face groups for activity and health in adults, and groups did only slightly better than individual programmes¹. That makes them a reasonable option if you find in-person sessions hard because of mobility limits, transport problems or living far from classes¹. It isn't clear yet whether the benefits last beyond about six months⁷.

Treat any online group as an experiment. If getting to a class is hard, a live online group class is a reasonable thing to try. If it doesn't suit you, you can leave and try another style.

How can online platforms help you find active communities?

Local council and health service websites are the most direct route. They list free walking groups, running clubs, cycling routes and group classes⁵. Local walking groups can be free and suit all ages and abilities, and walking needs no specialist equipment⁶. Many gyms and fitness centres offer free sessions to help you choose, and you can ask to watch or try a session before you sign up⁹.

If getting out is hard, online exercise can cut down on travel and time¹⁰. If technology is a worry, a first walk-through plus someone to call or visit when something goes wrong helped people keep going¹¹. People who are less familiar with technology are more likely to resist it, and low income and limited schooling are the main obstacles, so low-cost options and short courses to build skills are worth looking for¹².

Social media can point you to activities, but physical activity information there is often low quality¹³. Favour information from health services and other established organisations over posts from individual accounts, and check advice against a trusted health source or a health professional¹³.

Are online group classes worth it?

They look broadly as good as in-person classes. Online groups did about as well as face-to-face groups for activity and health outcomes in adults¹. In older adults, exercise by videoconference brought small to moderate gains in physical function, emotional wellbeing, quality of life and muscle strength compared with no exercise¹⁰. Lower-body strength improved, though the gains were small and their practical importance is uncertain¹⁴. Most of this evidence is in adults aged 60 or 65 and over.

A live online class did not change measured daily activity in sedentary older adults, but it reduced low mood and improved how far people got around, with 97% attendance¹⁵. So don't judge a class only by whether you become more active overall.

Sticking with it is mixed. Attendance was high in some programmes, with a median of 86% among frail or disabled older adults¹¹, and low in others: in one, only 29.6% were exercising more than 120 minutes a week at three months¹⁴. Interest often starts high and fades, and frustration with technology that feels too complicated adds to dropout¹².

Whether video-delivered exercise changes falls or fear of falling is uncertain¹⁴. If balance is a worry, choose a class where an instructor can see you and adjust the exercises.

Pick the format that fits you, whether online, in person or a mix. Check that your connection and set-up work before you commit, and ask for help setting up if you need it.

Can apps and online challenges connect people through fitness?

Yes, to a modest degree. Game-style programmes had a small to medium effect on activity. They beat waiting lists and, by a smaller margin, similar programmes without game features³. Apps linked to an existing social network kept people engaged, while app-only programmes lost them over time¹⁶. Social features included sharing, likes and comments, comparison and competition, and the mix varied too much to say which one matters most¹⁶.

A game with social incentives among family members raised daily steps by about 1,700, almost an extra mile a day, while it ran¹⁷. Those results came from people with a smartphone or computer, so they may not carry over to everyone, or to networks that aren't family¹⁷. A short, friendly challenge among people who know each other can be very engaging, but that high engagement is unlikely to last much beyond a few weeks⁷. Programmes that rely on technology often lose people over time¹².

Be thoughtful about what you share in any group or challenge, because the safety of social media programmes, including privacy, isn't well established².

If you try a challenge, a small team of people you already know may be the easiest way to start. Choose something simple to set up. If the technology is frustrating, try another option or ask someone to help you.

What are social features in fitness apps good for?

They seem most useful for motivation and for helping you keep going, particularly with people you already know. Social sharing raised motivation through support and a sense of belonging, but people reported those feelings with familiar users, not with strangers⁴. The link between social networking and higher engagement is preliminary, not proven¹⁶.

Social features can also backfire. People were sometimes put off when others in the group didn't take part, or let down when their posts got no reactions⁴. Goals that are too demanding can discourage people even when they are becoming more active⁴. Across studies, results for social support were positive, negative and neutral⁸.

The effect of game-style programmes weakened after they ended: at follow-up, about 14 weeks later, it was very small to small³.

To get the most from social features:

• Use them with people you already know if you can.
• Set goals that feel doable rather than as high as the app suggests.
• If a group's comparisons or silence leave you flat, it's fine to leave and try another.

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.

Start gently and build up slowly, and tell the instructor about any injuries or limits. If a muscle or joint is sore, or soreness shows up a day or two later, ease off, and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't an emergency, but it is worth getting checked by a doctor.

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 have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.