EXERCISE AND SOCIAL SUPPORT: WHY WE NEED EACH OTHER

I’m a firm believer that we are not meant to go through life alone. As humans, we are wired for community. And while how we engage in community can look different for our varying personalities, the universal deep rooted need for it is very real. That’s why it is no surprise that social support plays a significant role in our health and well-being - even when it comes to exercise. But these aren’t the only factors that make up our health. We’ve been covering a variety of the components of living a healthy life in our “Exercise AND” series, and so far we’ve covered nutrition, hydration, and stress management. Today we’re diving into what social support looks like in the context of health, the benefits of having social support on your health journey, and how to better establish your support system so you can keep on living your healthiest life possible.

FORMS OF SOCIAL SUPPORT
When it comes to exercise, a support system and community can take a variety of forms. And the more variations of it you have, the greater support you are going to get. Your social support could look like:

• Having a fitness pal to do your workouts alongside of
• Consistently attending the same group fitness class to bond with the other class members
• Joining a club or team that revolves around a specific physical activity you enjoy (i.e. running club, recreational sports leagues, etc.)
• Hiring a personal trainer or coach to motivate and guide you, and to have someone who is directly invested in your success
• Getting involved in a fitness or health related social media group to find inspiration and offer encouragement of your own
• Having a positive friend or family member that you can talk to about your fitness journey without any reservations
• Finding a friend or family member to watch your kids so you can fit in a workout uninterrupted
• Simply talking about fitness and health with people who like to talk about it
• Inviting your spouse, significant other, kid, or friend to join you for your at-home workout

There are all kinds of roles that can be filled in your social support system. 
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BENEFITS OF SOCIAL SUPPORT IN FITNESS
​So let’s say you’ve got one or two of these forms of support. What do they actually do for you? Well, whether you realize it or not, these relationships are actually providing you with a variety of benefits.

1. Accountability
   Overall the key to starting and sticking with any workout program is accountability, so this is by and large the greatest benefit. A workout buddy can help push you through a hard workout when you feel like you have nothing left to give. A personal trainer can ensure that you don’t skip out on those last few reps at the gym. Working alongside others in a class can make it feel like there’s extra motivation in the air. Plus, all of these provide the opportunity for someone to ask where you were if you didn’t show up. Your accountability is also not limited to in person interactions. Various forms of communication allow a coach to ask you about how your workouts are going or how your nutrition habits have been. A social media group can be an outlet of people who can relate to your journey, when perhaps other people in your life can’t. You can talk through your struggles and share your victories with your spouse or significant other. 
2. Emotional Connection and Support
   By incorporating health into the dynamics of these relationships, it adds another layer that not all friendships may have. Having someone to practically or physically help support you in your endeavors can deepen bonds and build trust in different ways. You may find that you end up talking through other life dilemmas with your social support pals, too. By developing some kind of community, you can find greater comfort in the fact that you are not alone, and that you have people walking alongside you - both experiencing similar journeys, or offering alternative perspectives from different kinds of journeys. Plus, the more kinds of positivity towards healthy behaviors you surround yourself with, the more your own self-worth, goals, and intentions are affected for the better.
3. Motivation
   A social support system can be great for giving you the motivation to start, or push through, a tough task. Some days it can be really easy to talk ourselves out of workouts. And while we may be able to tough it out on our own, the truth is, sometimes we experience weakness. That’s when it’s really good to have a friend to spur you on to get it done. A post on a social media group from someone, or a personal text from a friend or a trainer, can be just the thing needed to spark you into action.
4. Information
   There are so many different experiences, bits of knowledge, and perspectives that we all bring to the table, even when it comes to health, so be willing to learn from others. You may find a new recipe, a new workout mantra, a new song to add to your workout playlist, or a new place to buy comfortable workout clothes from what others share. Hiring a professional to coach or train you is also incredibly informative for ensuring you are working out properly and effectively, finding out your capabilities, or learning new ways to move your body.
5. Inspiration
   Instead of falling into the comparison trap (which is so very tempting, I know) you can be inspired by someone else’s wins. Healthy competition can be motivating to some, but more importantly, you can find a greater fuel to your fire in someone else’s story. If you’ve ever watched American Ninja Warrior, you may know what I’m talking about. The show often shares the stories of competitors and the things they overcome to get to where they are. It can give that feel-good kind of energy that makes you want to get off the couch and start training now!
6. Celebration
   Our victories can feel so much sweeter when we have people to share them with. When you no longer have to modify a certain exercise; when you lift heavier weights than you ever have before; when you hit your goal of a certain number of workouts in a month; when you notice a difference in the shape of your muscles - these are the kinds of things that should be celebrated. And having a support system gives you people that can fully recognize how far you’ve come and high-five you in the process. Talk about a boost to your confidence!

The desire for social support, community, and accountability is often what leads so many people to flock to and love group fitness classes. But what happens when going to the gym just doesn’t work for your life? Or if it just doesn’t fit your personality? Working out at home is convenient, but it’s hard to stick with it when you don’t have the face to face interaction that offers a great level of accountability and support. So through Worth the Work Fitness, we try to create ways to have it while still at home. From having your own personal trainer, coach, and accountabilibuddy, to being a part of a Facebook community to connect with others online, you can still experience all of these benefits from the comfort of your home.

TIPS FOR BUILDING SOCIAL SUPPORT
Now, it’s one thing to identify social support, and it’s another thing to tend to and nourish it. Here are some ways that you can find a supportive community, and be a good fitness pal:
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1. Surround yourself with people that are going to bring out the best in you | Not all social support is equal. Unfortunately some people can be negative or discouraging when it comes to your health endeavors. As you journey along, try to flock to people that are encouraging you in the ways you need and having conversations about the things that inspire or motivate you, and tune out the naysayers!
2. Foster a community of encouragement | Celebrate your pals victories, praise them for their effort, and help lift them up when they are struggling. When you put forth these actions towards others, it’s all the more likely that they will be returned and the relationships can be mutually beneficial.
3. Ask for help when you need it | Whether it’s a need for motivation, instruction, or practical help like child care, don’t be afraid to ask for help. If there is somewhere you are struggling, or something that is standing in your way, reach out to your community for help. That’s what they’re there for.
4. Be intentional about accountability | Send a reminder text if a friend wants it, ask how someone’s workout was, or check in when you haven’t seen or heard from someone in a while. Not only will this be helpful for your friend, but it’ll likely hold you accountable to doing the things you are asking about too.
5. Allow yourself to be vulnerable | If you feel established enough in a relationship, don’t be afraid to talk about the tough stuff. We all struggle, especially on our health and wellness journeys, so don’t feel like you need to pretend like everything is easy. Not only will talking about it help you through it, but it can also normalize the struggle with someone who might be dealing with the same thing.
6. Share knowledge | Remember, being a part of a social support system means everyone has something to offer - even you. So if a friend asks where you got your new workout top, tell them! If you heard a piece of advice that changed the way you are thinking about your health, pass it on! We can all be a resource to each other.
7. Go beyond fitness | Fitness can be the starting foundation of deeper relationships, so don’t be afraid to chat about more than just your workouts. 
8. Say thanks | If you are feeling the love and support from your health and wellness community, then be sure to acknowledge it. Affirm your friends and thank them for the role they play in your life - they may not even realize the impact they are having on you.
9. Share your victories | Since celebration is a benefit of social support, give people something to celebrate! When you experience a win, don’t be afraid of telling your pals about it. I’m sure they want to hear about how you are succeeding and give you a big ol’ high five for it too.
   
   

In a year that working out at home is more convenient (and safer) than ever, don’t miss out on the chance for community. You can use these tips to build up that social support both near and far with people already in your circle, or by stepping out into resources online. And if you’re feeling like you don’t know where to find that kind of support, then we’d love to step into the role for you and help you achieve your goals. You can find out more about the work we do here.

​Sources [1] [2] [3] [4] [5]

Written by Kelly Pruim