Lisamarie Monaco, 51, had always prided herself on being fit and active. But since the COVID-19 pandemic, she’d become more sedentary. “My husband, Danny, and I both work from home 7 days a week, and we’re always sitting,” said Monaco, a life insurance agent in Blackshear, GA.
But the couple had a wake-up call last year, when her brother-in-law died of cancer. “We looked at each other and said, ‘We have to get back on track.’ ”
Over the last several months, Monaco and her husband came up with a routine. Every morning, before the start of their workday, they go outdoors and walk a mile. “It’s early, so we don’t talk much. We generally check our email and slowly wake up as we move,” Monaco said. When they return home, they take turns using their elliptical trainer and their home exercise machine.
“The elliptical is the hardest part of the workout for me. I use it for 10 minutes, but we throw in 20-second intervals, so it gets intense,” she said. “Danny gets me through the workout. He tells me what a good job I’m doing and encourages me to push myself to the limit.”
Their day’s activity isn’t done after their morning exercise routine, either. The couple takes another mile walk after lunch, and a third after dinner. Sometimes they bring their dogs, and sometimes they just use the time to catch up with one another.
“The key is that we do it together, which keeps us both motivated,” said Monaco. “We don’t want to just do it for ourselves, we want to make sure each of us is strong and healthy, so we can enjoy our life together, now and in the future.”
Research shows you’re more likely to stick with an exercise routine if you go at it with a partner. One study published in JAMA Internal Medicine, for example, followed more than 3,700 couples over a 13-year span. Almost 70% of those who exercised together still did so 2 years later, compared to only a quarter of couples who worked out separately.
“Family and friends provide encouragement and motivation, especially on days when one’s personal motivation might be low,” said Cedric Bryant, PhD, president and chief science officer of the American Council on Exercise in San Diego, CA.
And there are more than just physical benefits. A 2023 study published in the Journal of Gerontology and Geriatrics found that older adults who worked out with others at least twice a week had a lower risk of losing their thinking skills than people who exercised alone, or not at all.
The Benefits of Working Out With Others
There are many reasons why getting more active with family and friends can improve your overall fitness, said Bryant. For example:
You’ll enjoy your workouts more. “Physical activity can be more enjoyable when it’s a social activity,” he said. “This can make the time go faster and make the workout feel less like a chore.” A workout partner can also introduce you to new exercises or workout routines, he said. This keeps your fitness routine diverse and interesting.
You’re less likely to hurt yourself. “Having someone with you, especially during challenging or risky exercises, increases safety,” said Bryant. Monaco, for example, said that her husband, Danny, often spots her when she uses home exercise equipment. There are other benefits, too, like a companion on a run in a secluded setting. They can also help you if you do get injured.
You’ll push yourself harder. A study published in the Annals of Behavioral Medicine found that people who worked out with someone they thought was more fit than them worked out more intensely, for a longer period of time. “Working out with a partner often leads to a bit of friendly competition, which can push you to work harder than you would on your own,” said Bryant.
You’ll stick with it. An exercise buddy can motivate you to stay on top of your workout schedule. Bryant pointed out that if you know someone counts on you, it’s harder to skip a workout. This can even be true if you’re working out separately from a friend or loved one. “Just having someone to answer to increases accountability,” said Bryant. “It makes it more likely that you’ll stick to your physical activity routine.”
Monaco agreed with all of the above points. “I feel like the push Danny and I give each other motivates us more,” she said. “This way, we get our workouts in, and we feel good at the end of the day. We’ve actually accomplished something, together.”
Can You Sneak In More Activity?
Monaco and her husband have a home exercise room, which makes it easier for them to stay active even on days when they are very busy, or there’s bad weather. But there are days when it’s simply not possible to squeeze in a workout. When that happens, Monaco and her husband try to get in some activity through household chores like vacuuming or mopping. “That way, the day isn’t a total waste, and we’re still doing something together,” she said.
In fact, research suggests squeezing in activity in the form of housecleaning is a great way to meet exercise needs. A 2017 study published in the medical journal Lancet found that people who got more than 750 minutes of brisk walking each week had a 36% reduction in risk of death. Almost 40% of that group got the recommended amount of daily exercise from activities like walking to work or doing household chores, rather than an actual workout.
There are other easy ways to sneak in more movement throughout the day, said Bryant. He recommends that you:
- Use part of your lunch break, or any short breaks during the day, to go for a walk.
- Take the stairs when you can for a quick cardio boost.
- Choose parking spots farther from the entrance to increase your walking distance.
- Use a standing desk or find opportunities to stand, like during phone calls. Better yet, if you have a phone call or a meeting, walk while you talk.
- Take movement breaks. Do some stretches or simple yoga poses after you’ve sat for a long period of time.
- Play with your kids or pets. Even a quick game of tug or a chase around the backyard can be a great way to get a “movement snack” in.
- Do exercises like squats, pushups, or planks during commercials while you watch TV.
While these all may seem like small changes, if you do them, you can “significantly increase your daily physical activity without needing a structured exercise routine,” said Bryant. Need help to stay motivated? He recommended you use your phone to set reminders, or track your steps.
You can make exercise a whole family affair, too. Monaco and her husband both have children from previous marriages that range in age from 19 to 33. “When it’s family vacation time, we are active people,” she said. “Our kids live and breathe sports. They’re always working out in some way, shape, or form, which helps motivate Danny and I to be more active. When we’re together, we golf, hike, go on walks, or swim at the beach. We’re an on-the-go family. But that’s exactly what we need to stay in shape.”
Show Sources
Photo Credit: iStock/Getty Images
SOURCES:
Lisamarie Monaco, 51, life insurance agent, Blackshear, GA.
Cedric Bryant, PhD, president and chief science officer, American Council on Exercise, San Diego, CA.
The Lancet: “The Effect of Physical Activity on Mortality and Cardiovascular Disease in 130,000 People from 17 High-Income, Middle-Income, and Low-Income Countries: the PURE Study.”
Annals of Behavioral Medicine: “Aerobic Exercise is Promoted When Individual Performance Affects the Group: A Test of the Kohler Motivation Gain Effect.”
Archives of Gerontology and Geriatrics: “Impact of Exercising Alone and Exercising with Others on the Risk of Cognitive Impairment Among Older Japanese Adults.”
JAMA Internal Medicine: “The Influence of Partner’s Behavior on Health Behavior Change.”
