Group exercise for beginners

Group exercise is a fun way to stay active while training with others. Group exercise includes team sports like:

• basketball
• netball
• soccer

If you join a team, a coach will teach you the basics of the game.

Group exercise can also be a fitness class, such as a cardio or spin (stationary bicycles) class.

In a fitness class, an instructor will guide you through exercises for different fitness levels.

You can also work out with a personal trainer to create a workout plan that suits your health needs. You can do this one-on-one or in a small group.

You can find group exercise classes at:

• gyms
• recreation centres
• pools
• sports clubs

Children may do team sports to learn life skills and stay physically active.

Adults tend to take part in group exercise for physical health benefits, such as:

• improving fitness
• heart health
• weight loss

There are also important mental health benefits to playing a team sport or exercising in a class. This can include improved motivation and social connections

Taking part in group exercise can also lower:

• stress
• anxiety
• depression

There are a few things to think about when choosing the right exercise class or sport for you.

Indoors or outdoors: Do you prefer to exercise in the fresh air or indoors, where it's cooler and protected?

Near or far: Do you have transport to play sport outside your neighbourhood, or do you need to choose an activity close by?

High energy or slow paced: Do you need a slower-paced activity to begin with, such as a walking group or yoga? Or are you looking for a high energy sport, such as basketball or a gym class?

Group exercise or team sport: Do you prefer to exercise with a team, with specific roles? Or do you prefer small group classes, such as spin and cardio?

It's important to choose something that you enjoy. You're much more likely to stick to group exercise if you're having fun.

If you try a group and it doesn't feel like the right fit, don't be discouraged. It's okay to leave and try something else.

With so many types of group exercise available, it might take time to find the one that's best for you.

Many gyms and fitness centres across Australia offer free sessions to help you decide which activity to take part in. Ask if you can watch or try a session before you sign up.

Team sports and group exercise classes can be both fun and rewarding if you have a physical or mental disability.

You can find modified team sports and group exercise classes to suit a range of abilities and fitness levels.

Speak to your coach or instructor at the beginning of the class. They can tell you how to change each activity to meet your needs and goals.

There are many government programs for group exercise classes and team sport programs for people with disabilities, such as:

• Disability Sports Australia (Opens in new tab) — lists sports and state and territory contacts
• Sports Inclusion Australia (Opens in new tab) — supports people with disability joining a sport
• Disability Gateway (Opens in new tab) — provides competitive and recreational sports specific to your state or territory

Starting a new type of exercise is often exciting, but you want to avoid injury.

There are a few key steps to exercise in a safe way.

Get advice first: Before you start any new exercise or sport, get advice from your doctor or an exercise professional. They will check that your fitness plan is right for you. This will help you avoid injury and keep you motivated.

Start with a beginner's class: Look for a group or club that offers beginner's classes.

Talk to your coach or instructor: Always let your fitness instructor or coach know about any injuries or limits you might have. They can help guide you through the exercises safely.

Listen to your body: If something hurts, stop straight away. It's better to rest and speak with your instructor, coach or doctor to make sure you don't hurt yourself.

Learn the right techniques

All sports, especially contact sports like Rugby Union or AFL (Australian Rules Football) can result in injury. It's important to learn the correct techniques before you start playing. A coach can teach you how to play safely and lower your chance of injury.

Wear protective gear

If you're playing contact sports, make sure to wear the right protective gear. Mouthguards, helmets, and pads can help protect you from injuries. Ask your coach what equipment you need before you play.

Know about concussions

A concussion is a serious injury to your brain, usually caused by a knock to your head or a fall.

If you think you have a concussion, don't keep playing. Stop, rest, and see a doctor as soon as possible.

The HeadCheck (Opens in new tab) app can help you recognise the signs of a concussion and tell you what to do next.

Ausactive has a group exercise directory (Opens in new tab), where you can search for a class near you.

The Australian Sports Directory (Opens in new tab) has contact details of national sporting organisations and national sporting organisations for people with disability.

If you are looking for recreational or competitive team sports for people with disabilities, try Disability Sports Australia (Opens in new tab).

You can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.