What is the approximate percentage of those who will quit a fitness program within the first six months after they begin?

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:

Where to get help

A pack-a-day smoker smokes a cigarette about once hour, says Erik Augustson, PhD, MPH, a behavioral scientist and program director in the Tobacco Control Research Branch of the National Cancer Institute in Bethesda, Maryland. If you were to stop or even cut back, you would start to go into nicotine withdrawal — and that’s what drives smokers to smoke their next cigarette.

How soon you reach for a cigarette in the morning is a good indication of the severity of your nicotine addiction. According to the Fagerström Test, which evaluates nicotine dependence, if you have your first cigarette of the day within five minutes of waking up, your addiction is pretty strong. If it’s within 30 minutes, it’s moderate, and if it’s within 60 minutes or later, it’s somewhat lower.

Other signs that you have a nicotine addiction include:

• You smoke even when you’re sick.
• You go outside to smoke even if it’s freezing or raining.
• You find it difficult to smoke in places you shouldn’t, like a church, library, school, movie theater, or hospital.

Another way to know you’re addicted to cigarettes is if you try to stop and you experience withdrawal symptoms. The most common nicotine withdrawal symptoms are:

• Irritability and anger
• Restlessness
• Depression
• Physical sensations, like you have a mild case of the flu
• Headaches and dizziness
• Inability to sleep uninterrupted
• Cravings for cigarettes
• Weight gain, though typically less than 10 pounds

"Nicotine withdrawal can be unpleasant for most smokers,” Augustson says, “but it’s not physically dangerous and most smokers can find ways to manage it, especially if they use medication and counseling."

The unpleasant side effects of nicotine withdrawal are the most intense when you first quit. They begin to subside somewhat after a week and even more after a month. Withdrawal symptoms can linger, but it does get easier. Eventually, the time between cravings will grow longer and longer, and eventually stop altogether.

The cravings themselves are like waves, Augustson explains. “Cravings can be very intense, but they will crest and fade even if you don’t have a cigarette. They will go away naturally on their own. Cravings won’t last more than 15 to 20 minutes for most smokers. Finding a way to get through that 15- to 20-minute period is a key part of developing a quit plan.”

Augustson suggests saying to yourself: “I know it’s unpleasant now, but if I wait 15 to 20 minutes, I can wait it out and I can be very proud of myself because I did.”

Other strategies for quitting include:

• Find a distraction. Go for a walk, wash the dishes, or play a game with your kids. “Find something that will distract you enough to get through those cravings,” says Augustson.
• Remind yourself why you want to quit. The most important reason to quit is the one that matters to you. Write a list of the top five reasons why you should stop smoking — such as you don’t want to get lung cancer or you can save $75 a week by not buying cigarettes. Keep the list with you and review it when you feel the urge to smoke.
• Avoid situations where you are likely tempted to smoke. Common triggers include feeling stressed, being bored, or drinking alcohol. Know what situations cause you the most stress and try to come up with coping techniques, such as deep breathing or practicing yoga. Plan activities so that you’re not bored. Stay away from bars and other places where you often drink — especially when you’re first starting in your efforts to quit. If you must have something, switch to non-alcoholic beverages.
• Seek support. Let friends and family members know of your intention to quit. Also, find a support group. The National Cancer Institute operates a quitline at 1-877-44U-QUIT (1-877-448-7848). You can find support online or in person with groups that meet locally.

Because nicotine is addictive, quitting is never easy. But with the right help and the right attitude, you can overcome your addiction.