What physical activity do you engage in parents siblings friends me other members of the family

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1. It’s more fun exercising with a friend
2. You can build new friendships
3. You’re more likely to stick to your commitment
4. You’re more likely to succeed in your goal
5. You’ll work harder with someone else around
6. It can be more affordable exercising with a friend
7. Your friend may have new exercise ideas
8. It’s safer to exercise with someone else
Finding someone to exercise with
Friends or family
Join or start a walking group
Charity or fundraising teams
Neighbourhood boot camps
Sports clubs or groups
Where to get help

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Family and community engagement in physical activity means that parents, school staff, out-of-school time providers, and community members are working together to increase opportunities for physical activity before, during, and after the school day to improve the learning, development, and health of children and adolescents.1–5 School physical activity programs are more successful when family and community members are involved.6

Family and community engagement benefits students by1:

Improving grades and test scores.
Encouraging better student behavior.
Enhancing social skills.
Increasing physical activity.

Deciding your health goals will steer you towards the right type of physical activity for you.
Enjoyment is the key to maintaining an exercise program.
See your doctor for a medical check-up before embarking on any new physical activity program.

Congratulations! You’ve decided to build physical activity into your daily life. The next step is to choose the right kind of activity for you. The most important thing to remember is to choose an activity that you find fun. Look for a type of physical activity that you’re likely to enjoy. Do you prefer to spend time indoors or outdoors? Alone or with people? You are more likely to abandon a healthy lifestyle change if your chosen activity doesn’t suit your preferences or lifestyle. See your doctor for advice, support and a medical check-up before you start any new physical activity program. This is particularly important if you are over 40 years, overweight, haven’t exercised in a long time or suffer from a chronic medical condition.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Ensure you read through the adult pre-exercise self-screening tool before you embark on a physical activity or exercise program.

Do you like things organised or prefer a more casual approach? Do you like to do things on your own or to be part of a group-based activity?

While any type of physical activity is good for you, different physical activities offer different results. Deciding your health goals will steer you towards the right intensity of activity for you.

For example, weight-bearing activities such as walking, running, weight training or cycling are good choices for weight management because they help burn kilojoules.

Consider the advantages and disadvantages of the following activities to help you decide which may be best for you.

Strength training includes training with free weights, body weight training, chair exercises and rubber resistance. Things to consider include:

The Better Health Channel has an extensive range of fact sheets on various sports and physical activities. Browse through these topics to learn more about the pros and cons of each form of exercise.

This page has been produced in consultation with and approved by:

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

We know that exercise is great for our minds and bodies, but sometimes it’s challenging to maintain interest. That’s why exercising with a friend can be a huge benefit. Here are eight reasons to get exercising with a friend.

1. It’s more fun exercising with a friend

You’re less likely to get bored when you have a workout buddy, especially a friend. While you’re catching up, having a laugh, encouraging each other, you’re also getting healthier. It’s a win-win.

Chatting to a friend during exercise and breaks can help time pass quickly too. You’ll have more options as well, such as a game of tennis or squash.

2. You can build new friendships

Exercising with someone you don’t know well provides an opportunity to build a new friendship. You’ll be starting with a shared interest – improving your health – which can make it easier to chat about other things as you work out.

Joining an exercise class can be a great way to meet people, get to know them better, and make new friends.

3. You’re more likely to stick to your commitment

If you’ve arranged to meet a friend for a walk or booked an exercise class, you’re more likely to keep that commitment. Not wanting to let your friend or exercise partner down can be a great motivator to show up.
And as your exercise becomes routine, perhaps after a few weeks, you’ll both find it less challenging and will more likely stick to your commitment.

On those days when you don’t feel like exercising, a pep talk from your workout buddy might be just the lift you need. You can support each other.

4. You’re more likely to succeed in your goal

Having someone to motivate you can make all the difference to achieving your goal. In fact, research has found that people are more likely to lose weight if their exercise buddy is losing weight. Bonus!
But remember, exercise is still beneficial even if you aren’t losing weight.

5. You’ll work harder with someone else around

When you exercise with a friend who’s around the same fitness level as you, you’re more likely to encourage each other and to push a little harder (to increase intensity, for example) than you might do on your own.

A friend can bring out your competitive side and spur you on. When you’re ready to give up, the sight of your friend powering on might be just the incentive you need to keep going.

6. It can be more affordable exercising with a friend

If you hire a personal trainer, or buy equipment, splitting the cost two ways will save you money.
You can also save on travel costs by car-pooling to get to the park, gym, pool or sports venue.

7. Your friend may have new exercise ideas

Your workout buddy probably has some skills and knowledge that you don’t. Along the way, you might learn new skills – refine your running style, for example – or you could learn a whole new sport or activity.
Variety is the key to sticking with your exercise plan. Mix it up. You’ll have more fun and less reason to quit.

8. It’s safer to exercise with someone else

Having someone to spot you when you’re lifting weights (that is, someone ready to support you, if need be), or to go running with you, especially at night, means you have help at hand if anything goes wrong.

Finding someone to exercise with

There are plenty of ways to find an exercise partner. Here are a few suggestions to get the ball rolling.

Friends or family

Start with friends and family who live nearby, or maybe your neighbour or a work colleague. Suggest a daily or weekly workout date, and make the commitment, helping each other along the way to achieve goals.

Join or start a walking group

Walking groups are easy to find, or to start up from scratch. Check out the Heart Foundation Walking website for everything you need to know to get started. What about starting up a lunchtime walking group at work?

You can also find walks in your local area and throughout Victoria on the Victoria Walks website .

Charity or fundraising teams

Get fit and do a good deed at the same time while taking part in a charity event. Many charities host walks, runs and triathlons to raise money and awareness for their causes.

Popular events include:

Mother’s Day Classic
Run for the Kids
Color Run
Million Paws Walk .

For more activities, check out the following events websites:

Australian Running Calendar
Triathlon Victoria .

Neighbourhood boot camps

Boot camps are a fun and affordable way to join a fitness group. Many personal trainers, as a side line, offer discounted boot camp programs at local parks and recreation centres. Search online for a ‘boot camp’ or ‘personal trainer’ in your area.

Search for your local AUSactive registered professional or AUSactive registered business for professional advice and ongoing support.

Sports clubs or groups

If a particular sport takes your fancy, there’s sure to be a club or group where you can share your passion, practise and play. Think soccer, AFL, tai chi, table tennis, darts or dancing. Search online for clubs or groups in your area. Having structure to your exercise helps to keep you committed.

You can find a list of recognised sporting associations at Sport and Recreation Victoria , and at Vicsport .

Exercise options are endless. Here are a few suggestions to try with a friend: