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Social & Family
Being active with family, friends, partners and groups.
Active Family Time
- GuideFamily activity ideasFamily activity works best when it is small, shared and enjoyable: a dance session, a walk or cycle together, or a simple obstacle course. Short bursts count, each person can set their own pace, and you can build up gradually.
- GuideWhy moving together helpsMoving with other people tends to help you become more active. Group walking is the best-studied way, and many parents say being active together brings the family closer. Start with short, easy walks, keep any challenge friendly, and let your own activity set an example without pushing.
- GuideKids, grandkids and activityChildren move more when activity feels like play and is part of everyday family life. Keep it fun, let them choose, and join in where you can, whatever your skill or fitness. Start small and build up gradually.
- GuideBalancing family and your own activityFit your own activity around family life with short bursts of any length, and be active together where you can: a walk, a bike ride or a game of tag. Plan the week with your partner, start small and build up gradually.
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Support & Accountability
- GuideOnline communities and classesOnline groups and classes look about as helpful as in-person ones, though they tend to raise activity only a little. They suit you best if getting to a class is hard. Start with people you know or a free local group, and treat any online option as a trial you can leave.
- GuideWorking with a trainer or coachA trainer or coach looks most worthwhile if you have a long-term health condition, or if you want help with balance and strength. For a condition, look for someone with advanced training, such as an exercise physiologist or physiotherapist, and ask about ongoing support rather than a single session.
- GuideThe support around youCompany and encouragement are the best-supported kinds of help: someone to be active with, and kind words rather than pressure. Family, friends and local walking groups can all provide them, and helping others can bring connection too. It works differently for different people, so choose who you involve.
- GuideAccountability that helps, not pressuresAccountability helps most when it is one supportive person who shares your goal, plus a simple written record of your progress. Announcing a goal doesn't reliably help, and support that takes away your choices can backfire. Keep it low-key, and ease off if it starts to feel like pressure.
- GuideExercise buddiesThe easiest way to find an exercise buddy is to join a group walk, or ask one friend or family member to walk with you. Keep the plan easy and regular, and make it about time together. Walking with someone is also safer than walking alone.
- GuidePets as activity companionsDog owners tend to walk more than people without a dog, and the extra activity seems to come from walking the dog regularly, not from owning one. You don't need a dog to be active. Treat dog walking as one way to move more, and walk it safely.
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Groups & Community
- GuideWhy groups help people keep goingGroup exercise isn't a must: it tends to lead to similar changes in activity as exercising alone. What helps is a supportive group where you feel welcome and can go at your own pace. Try one for a few weeks and see how it feels.
- GuideMeeting people through activityExercise is probably a good way to meet people. A class or walking group gives you something to talk about, and friendly company matters more than how many people are there. Going regularly helps, and solo sessions still count.
- GuideLoneliness, belonging and volunteeringBeing active with other people may ease loneliness a little, and staying connected is linked with better long-term health. Volunteering can bring regular contact and some gentle movement. Start small, choose something with other people around, and build up at a pace that feels good.
- GuideFinding a class, club or groupStart with something you'd enjoy that suits your level, such as a walking group, a beginner class or a local club. Ask to watch or try a session first, and remember it's fine to leave and try another group if the first one isn't right.
- GuideFeeling welcome in a groupA group feels welcome when it offers choices, friendly people and easy access, and lets you go at your own pace. Feeling nervous as a newcomer is normal: arrive early, tell the instructor you're new, and give it a few visits.
- GuideTypes of group exerciseGroup exercise includes team sports, fitness classes, dance and walking groups. Dance and walking groups have the most direct support for health benefits, and enjoying the group helps you keep going, so try a few types and keep the one you like.
- GuideStarting your own groupWalking is a simple, low-cost way to build a group: it needs no special equipment and tends to help people become more active. Plan ahead, tell people you know, hold a first meeting to agree the basics, and share the leading.
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