Social support messages

Need some inspiration for social support messages to send your participants? Browse the list of customizable messages below. 

Remember to customize these messages for your participants to make them relevant.

  • End with a question to motivate participants to respond.
  • Refer to something that happened in your class to jog participants' memory
  • Use what you learned from your pre-class interviews to choose messages that speak to participant confidence, social support, and cultural/social context.

Social support messages

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Social support messages

Physical activity

  • Being active is an important part of staying healthy but do you know how much physical activity you need? Learn more about specific physical activity guidelines for your age. 
  • Struggling to think of ways to work in physical activity? Try these tips to work physical activity into your everyday routine.
  • We all know smoking is bad for our health, but did you know that inactivity can be as hazardous as smoking? Check out these tips on how to get moving.
  • You don’t need a gym or fancy equipment to be active. You can find ways to get moving outside or even in your kitchen. All you need is yourself and some basic equipment that you might already have around your house or apartment. 
  • Most people tend to skip the warm-up, but there’s good reason for you not to: Jumping into a workout without first warming up your muscles can increase joint pain, especially after age 40. So don't forget to do the warm-up!
  • Getting up and moving is a great way to start the day! Try out the University of Minnesota's Warm Up to get your joints and muscles ready for the day. If you find the moves difficult at first, try the Warm Up Modifications to start.
  • Did you know that it only takes short bouts of regular physical activity to improve your mood, attention, and focus? Next time you're physically active, pay attention to those three things and jot down notes about how you feel throughout the rest of the day!
  • What's your go-to stretch before you head out for a walk? Comment below!
  • Being physically active can: boost your mood, sharpen your focus, reduce your stress, and improve your sleep. Even if your day is busy, aim for a short walk as a quick break!
  • It's equally as important to wash and sanitize your water bottle daily as it is to stay hydrated. To sanitize: fill with water, add 3-4 drops bleach, let sit for 10 seconds. Dump water out and let air dry. Want to learn more? Check out this webpage about choosing better beverages.
  • Need some ideas to get outside and get moving with your family this weekend? Check out these tips on how to be more active.
  • Social support can help you stay on track and keep up or increase your level of physical activity. It can also make your activity more fun. How do you think you could get support from your family and friends?

Nutrition

  • Are you getting the recommended amount of fruits and vegetables in a day? MyPlate guidelines recommend making half your plate fruits and vegetables.
  • Looking for a healthy beverage choice? Try water! Water is always a good healthy choice. What are some ways you're rethinking what you're drinking?
  • Learn how eating a high-fiber diet may help reduce inflammation caused by arthritis and other related conditions.
  • Learning how to read nutrition labels is a great way to help you make healthier food choices. Not sure where to begin? Check out this guide to get started!
  • Eat right to maintain your health! Foods like cherries (anthocyanins), red peppers (Vitamin C), and kale (antioxidants) can help keep your joints and the bones that support them strong.
  • Did you know that the average person makes at least 200 decisions related to food each day? Ensure you're making smart decisions when you're out by planning ahead and controlling your environment. Check out more tips for making healthy decisions when you're on the go!
  • Looking to switch up your cooking this fall? Next time you're at the store, pick out a vegetable that's new to you and give our roasted vegetable recipe a try!
  • Most vegetables are naturally low in fat and calories and none have cholesterol! Have you had a serving of vegetables yet today? What was it?
  • What's the state fruit of Minnesota? Honeycrisp apple! Do you prefer your apple sweet or a little tart?
  • Did you know avocados have more potassium than bananas? Potassium can help maintain healthy blood pressure. Learn more fun facts at z.umn.edu/rlgf.
  • Did you know B vitamins found in protein foods serve a variety of functions in the body? They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. What's your favorite protein food?

Wellness

  • Some research shows that physical activity such as regular walking may help improve mood. What motivates you to get moving?
  • Going for a brisk daily walk won't just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin.
  • Knowing what you're going to cook each night a week in advance is a big time-saver. Not only can it save you money, it can relieve stress! Check out this guide on meal planning to help you get started.
  • Does arthritis or other joint pain have you feeling a little down? Try these mood-busting tips to help raise your spirits.
  • Everybody deserves to live with a sense of positive mental well-being. It's a big part of healthy aging. Sometimes we just need to be reminded that we're worth it. You and everyone you care about have a right to feel good.
  • Increased positive emotions can lead to us being more mindful throughout the day and help when facing challenging times. Check out this two-minute video on the Positivity Ratio to learn more. Can you list three positive emotions you felt today?
  • Social support and connections are important for our mental, physical, and emotional health. Take some time to think about who makes up your social network. Who do you go to for advice? Who is a good listener when you need someone to talk to? Who stands up for you? Make it a goal to reach out to one of those people this week to work on building and maintaining those connections.
  • Savor your walk today - allow yourself to fully relive a joyous moment from the past week. What did you enjoy about it? Was it a home-cooked meal or maybe a phone call with a dear friend? Focus on how it made you feel and dedicate more time to these special moments.
  • When the weather is gloomy, what motivates you not to skip your walk? How do you hold yourself accountable?
  • When you’re walking outside, do you like to take the same route multiple times or do you like to explore new areas?
  • Managing stress begins with self-care. Check out these 18 tips on how to support your mental health at home and on your own schedule.
  • Want to take a few minutes for yourself, but not sure how to slow down? Check out this quick breathing exercise to get started.

Walk with Ease

  • Remember the two-hour pain rule? If you have more pain two hours after you finish walking than before you started, you’ve overdone it. Cut back on your physical activity until you find a level that does not cause more pain.
  • Let's get FITT! FITT stands for your exercise Frequency (how often), Intensity (how hard), Time (duration aka how long) and Type (what kind). How do you stay FITT?
  • The Talk Test is a quick, informal way to make sure you’re not overdoing it. Simply talk out loud to another person or yourself, sing or recite the verse of a poem or song lyric while you walk. If you can’t carry on a conversation or sing because you are short of breath or breathing too heavily, you’re working too hard. What song do you use to do the Talk Test?
  • A walking plan consists of five easy parts: a contract, a diary, a self-measurement tool, a reward system, and a plan to assess your progress. What has helped you in the past to reach your goals?
  • Let's talk about joints! To maintain flexibility and take care of cartilage, joints need to be moved throughout the day and through their full range of motion. What are you doing to put your joints in motion?
  • Safety is key when it comes to being active. This includes choosing the right surface to walk on! Flat, firm surfaces such as quiet streets, shopping malls, and paved fitness trails are all considered Level 1 surfaces. Take a minute to brainstorm some safe Level 1 surfaces you can walk on this week.
  • Did you remember to practice the 5-Step Basic Walking Pattern this week? Here is a reminder of the 5 steps: warm up, gently stretch, walk, cool down, and finish with gentle stretching.
  • To avoid pain and walk effectively, keep in mind good body mechanics! - Head up - Shoulders relaxed - Breathe deeply - Tighten stomach muscles - Swing arms - Relax hands - Take natural steps
  • Arthritis has many causes, but the two biggest contributors to arthritis are being overweight and injury. The Walk with Ease program can help prevent injury and help you lose weight!
  • If you have pain or stiffness that stops you from being active, then start slowly with flexibility exercises.
  • You have a greater chance of keeping up with your walking plan/routine if you have support! Find a friend or family member. Ask them to walk with you or find other ways to support your walking!
  • Remember the 3-Step Problem-Solving Strategy:
    • Focus on the problem that is most on your mind
    • Ask yourself “What might be causing this problem?”
    • Try out different solutions
  • What are some ways you stay active?
  • Did you remember to practice the 5-Step Basic Walking Pattern this week? Here is a reminder of the 5 steps: warm up, gently stretch, walk, cool down, and finish with gentle stretching.
  • Remember to monitor your intensity. What's your preferred way to monitor it?
  • Remember to hold each cool-down stretch for 45 seconds. Final stretches are a very important part of a good walking program so don't forget to fit it in!
  • How long of a warm-up works for you? Typically a safe warm-up time should be 3-5 minutes.
  • While walking, be sure your shoulders are relaxed and down (not hunched). Do a few backward shoulder circles to relax your shoulders.
  • Think positively and remind yourself 'I can do it!' Sometimes the hardest part is starting. Think of how good you'll feel afterward.
  • Need some suggestions on how to warm up? It's easy! You can walk slowly for 3-5 minutes or march in place for 3-5 minutes. How do you warm up before you start stretching?
  • Need a good calf muscle stretch?
    •  Lean against a wall, tree, or chair for support.
    • Place your right foot back and keep your toes facing forward
    • Slightly bend the knee of your left leg, never letting your knee go beyond your toes
    • Keep your head up and spine straight.
    • Press the heel of your right foot into the ground
    • Hold and then repeat with your left leg.