The support around you

What kinds of social support help?

Company and encouragement help most. For older adults, support from other people is mostly linked with being more active, and companionship and emotional support look the most helpful¹. The kinds most likely to help are encouragement and affirmation, someone to exercise alongside, and reminders to be active².

Group walking is a ready-made way to get company: programmes that promote walking in groups increased physical activity³. Support works best without pressure. Pressure tends to be ineffective or even counterproductive, while encouragement is more helpful².

Most of the evidence shows a link rather than proof that support leads to more activity. Active people may also simply attract more support⁶. So treat these as ideas worth trying, not promises. You choose who you involve and how much. It doesn't have to be everyone.

How does family support help you stay active?

Family support is most often linked with more activity, especially encouragement and doing activity together⁶. The link isn't consistent, though. Most studies of family support found a positive link with activity, but some found no link and two found a negative one¹.

When people describe what helps, verbal encouragement and a family member as an exercise partner come up often. A partner's presence can be motivating⁵. Not being encouraged by family, or having no one to exercise with, was described as a major challenge⁵.

Family involvement can also get in the way. Support can come with nagging, arguing or undermining, which tends to lower confidence and motivation. This has been seen in people managing type 2 diabetes⁷. When people chose whether to involve a support person, they got helpful involvement without more of the harmful kind⁷.

So say what you'd find useful: encouragement, company, or help with household jobs so you have time. Some women say exercise would be easier if family helped with jobs around the home⁵. If someone's involvement is making activity harder, it's fine to say so, or to look for company elsewhere, such as a friend or a group⁷.

How does an active social circle influence you?

Having active people around you is generally linked with being more active yourself, but the picture is mixed. Several measures of social connection were not significantly linked with activity, particularly in middle-aged and older adults⁸.

Friends can make a difference. Older adults who generally exercised with a friend were more active overall, and did more moderate-to-vigorous activity on the days they were active with a friend¹. Larger social networks and having close friends have also been linked with higher activity⁹.

The clearest practical option is group walking. Walking groups are safe and people tend to keep attending. The social side of a group, with its companionship and shared experience of wellness, may be part of why people keep going¹⁰. The link may also run both ways: group programmes can raise activity and build support at the same time¹.

To put this to use, invite a friend along to a walk, or say yes when someone invites you. A local community walking group is a low-pressure way to meet active people. If a group isn't for you, that's fine. The right company is what matters.

How does helping others stay active help you?

Helping others tends to bring connection with other people, though it isn't clear yet whether it makes you more active yourself. People who volunteer at a community event such as parkrun, without running or walking, often report feeling part of a community and meeting new people⁴. Many volunteered to give something back to the community or to help people⁴.

Older peer walk leaders who kept volunteering described socialising as their main reason to continue¹¹. People who led walking groups reported more confidence in their own exercise, better exercise self-management and more social support than group members¹².

You don't need to be an expert. Group walks led by trained lay people had effects similar to those led by professionals³.

If you enjoy company, think about a small helping role, such as welcoming newcomers or supporting a local walking group. Keep it small enough to be enjoyable. Helping should add to your own activity, not replace it.

How do you support others' goals in an active friendship?

Encourage, don't pressure. Pressure tends to make people hide what they're doing, feel less motivated and feel distressed, while encouragement is linked with positive change and less distress².

• Notice and praise effort. Something like "Great job getting a walk in today!" goes a long way¹³.
• Be patient. Change takes time, so keep encouraging over weeks and months¹³.
• Offer to be active together. Walking with company tends to improve pace, distance and confidence more than walking alone⁹. A workout buddy can make activity more fun and cheer you on¹⁴.
• Let your friend choose how involved you are. Involvement that people choose tends to be more helpful than involvement that's pushed on them⁷.
• Avoid nagging or checking up. Ask how you can help instead⁷.

Older adults who exercised with a friend did more on the days they were active together¹. Your company can be part of the plan.

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. Start slowly and build up gradually¹⁴.

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.

For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse.