Inspiration and role models

Can role models and other people's stories help?

Probably yes, though how much is not fully clear. Programmes led by peers (people like the participants, rather than professionals) have tended to increase physical activity¹. Older adults guided by peer mentors have made similar fitness gains to those guided by young professionals².

Who you look to matters. Someone whose age, ability and daily life are close to yours tends to work better than someone very different from you³. A neighbour who started walking last year may do more for you than a champion runner.

Watching someone cope with the same hurdles you face, and getting encouragement from others, is thought to build confidence in your own ability¹. Whether peers reliably build confidence is not clear yet, so treat a good story as a nudge, not a promise.

Being part of a group also seems to matter. Social connection is one of the things older adults link with sticking to group exercise⁴. A role model can be someone you meet regularly, not only someone you read about.

How do you find a mentor in an active community?

Start close to home. Being active is easier with company and a familiar place to go⁵. Your council's leisure or wellbeing pages often list walks and classes, and libraries and community centres sometimes host free sessions⁵.

Good options for a first visit include:

• Free community walks led by trained volunteers⁵.
• Gentle classes, such as chair-based sessions, beginners' circuits, or strength and balance classes⁵.
• Buddy schemes. Some councils match you with a like-minded buddy in an activity of your choice. The aim is to help you be more active and build your confidence in a friendly, safe atmosphere⁶. A coordinator does the matching, and buddies can help you try activities you haven't tried before⁶.

Not every area runs the same schemes, so check what yours offers. Walk leaders, class instructors and buddies can all act as mentors. Peer mentors have worked well for older adults².

For a first visit, choose a gentle or beginner session. You could take a friend or family member with you.

A few simple habits keep you safe from scams:

• Use your council's own website, or visit in person.
• Be wary of unexpected messages or links offering groups or mentors.
• On any sign-up form, share only the personal and health details you're comfortable sharing.

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. A mentor, buddy or group leader can help with planning and keeping going. They can't diagnose problems or advise on your health conditions.

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.

For a sore muscle or joint, ease off. See a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through, so get it checked by a doctor.