Little support at home
Little support at home can make it harder to start and keep going, but you can find encouragement elsewhere. A friend, neighbour or colleague to walk with, or a local walking group, can fill the gap. Any movement counts, including on your own.
At a glance
- Less support at home can make it harder: missing or opposing support from family and friends is linked with finding it harder to start and keep up activity1,2.
- Support from outside the home can fill the gap: a friend, neighbour or colleague to walk with, or a local walking group, can help3,1.
- Pick a group you can reach easily: people without private transport tended to stick with walking groups less4.
- Any movement counts, including on your own: choose activities that suit what your body can do now5.
What if your family or friends aren't supportive?
Little support at home can make it harder to get started and keep going, but you can build support elsewhere. People who have encouragement from family, friends or a partner tend to find it easier to stay active, and a lack of support tends to put people off starting or sticking with it1. Most of this evidence shows a link rather than proof of cause. It can't tell us whether support leads to more activity, or whether more active people simply notice more support2.
For older adults, support from family seems to matter most. Having no friends to exercise with, or family who worry about injury, can hold people back2,5.
Look for support outside the home
- Ask someone to walk with you. A friend, neighbour or colleague can be enough. People in exercise programmes said a buddy kept them going1.
- Try a local walking group or community class. Programmes that get people walking in groups tend to increase physical activity3. People also valued being with like-minded companions rather than exercising alone1.
- Think about a pet. Having a companion, a pet or a group to be active with helped people change their habits6. In adults generally, support from friends has a small positive link with staying active later on7.
- Choose a group that is easy to get to. If getting there is hard, it is harder to keep going4.
- Choose activities that suit you now. Walking programmes, water aerobics, yoga, mobility classes and classes for a particular condition are all options. If structured programmes aren't possible, walking for transport, gardening or housework count too5.
- If someone at home is supportive, you could ask them to join you, or simply to cheer you on.
Walking alone is fine for many people. If you don't feel safe outdoors on your own, a walking partner or group, or an indoor option, may suit you better5.
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. If you have a long-term condition, ask them what suits you.
For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse.
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.
Quick answers
How do I find a walking group near me?
Look for a local walking group or community class, and ask friends, neighbours or colleagues whether they know of one. Programmes that get people walking together tend to increase activity. If you can't find a group, one walking partner can do a similar job.
How can I stay motivated when I exercise alone?
Having someone or something to be active with tends to help: a friend, a pet, or a group of like-minded people. If you mostly walk alone, try to fit in one regular walk each week with company, and let the rest of your movement be on your own terms.
Is it okay to exercise alone if I live by myself?
Yes. Any movement counts, and many people do well on their own. Everyday activities such as walking for transport, gardening or housework add up too. Pick things that suit what your body can do now, and build up gradually.
Related guides
- GuideWeatherWhen the weather gets in the way, switch to an indoor or gentler option instead of skipping activity. Short bursts count, and some activity is better than none. Decide on your back-up before the weather turns, and take extra care on ice and in the heat.
- GuideCost and accessWalking from your own door is the clearest free way to start, and every minute counts. You can build strength at home using your body weight or filled water bottles, or from a chair if standing is hard. You don't need a gym or special gear.
- GuideCommon barriers and working around themThe most common barriers are low motivation, lack of time, pain or health problems, fear of getting hurt, cost and access. They differ from person to person, and many are smaller than they feel. A specific plan with an if-then backup for the obstacle you expect can help, though the effect is small.
- GuideIf-then plansAn if-then plan links a situation you expect to a response you choose in advance, such as “If it’s raining, then I’ll walk indoors.” Plans tend to help most if you already want to be active and feel confident. Pick one or two likely barriers and give each a small, specific plan.
- GuideFear of injuryWorrying about getting hurt is normal, but avoiding movement can let the fear grow. Bring the movement back in small, easy steps: go slowly to the edge of discomfort, back off, and repeat little and often. A physio or doctor can help if pain or a health condition is involved.
- GuideLow energy and tirednessTiredness is a common reason to skip activity, but doing less can leave you feeling more tired. Start with a very small amount you could manage on most days, such as a 5–10 minute walk, and build up slowly. If your tiredness is unusual for you or doesn't settle, get it checked by a doctor.
Sources
- Morgan F et al. (2016). Adherence to exercise referral schemes by participants - what do providers and commissioners need to know? A systematic review of barriers and facilitators. BMC Public Health.
- Smith GL et al. (2017). The association between social support and physical activity in older adults: a systematic review. International Journal of Behavioral Nutrition and Physical Activity.
- Kassavou A, Turner A, French DP (2013). Do interventions to promote walking in groups increase physical activity? A meta-analysis. International Journal of Behavioral Nutrition and Physical Activity.
- Hanson S, Jones A (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British Journal of Sports Medicine.
- Chen Y et al. (2025). Barriers to and facilitators of physical activity among community-dwelling older adults: a systematic review. BMJ Open.
- Deslippe AL et al. (2023). Barriers and facilitators to diet, physical activity and lifestyle behavior intervention adherence: a qualitative systematic review of the literature. International Journal of Behavioral Nutrition and Physical Activity.
- Scarapicchia T et al. (2016). Social support and physical activity participation among healthy adults: a systematic review of prospective studies. International Review of Sport and Exercise Psychology.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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