If you’ve ever tried to start (or restart!) and exercise routine, you’ll know the choice can be a bit overwhelming. Do you follow a YouTube workout at home? Join a class? Download and app? Or book with a specialist instructor who knows your health needs?
The good news is: both guided and self-guided programmes have value– it’s all about choosing what suits your body, lifestyle and confidence right now.
This blog is here to support beginners, older adults and anyone with health conditions feel clearer, safer and more supported in making that choice.
What Do We Mean by Guided vs Self-Guided?
Guided programmes:
• Exercise classes (in-person or online)
• 1:1 sessions with a movement specialist
• Structured rehabilitation plans
• Programmes with coaching, feedback or live support
The key feature: You are guided by a profrssional who adapts and explains what you’re doing.
See my blog “Reformer Pilates: Clinical Care, Fitness Fun, and Everything in Between. A guide to instructor training levels and questions to ask to help you find the right session
Self-Guided Programmes:
• Apps and on-demand videos
• Leaflets from health professionals
• Home exercise sheets
• Following your own routine or favourite instructor
The key feature: You choose the pace, intensity and structure yourself.
The Benefits of Guided Programmes
1) Safety and confidence
Reseaqrch consistently shows that people new to exercise– especially older adults or anyone with long-term conditions– benefit from supervised or guided sessions.
They:
• Move more safely
• Learn better technique
• Are less likely to overdo it or injure themselves
• Gain confidence more quickly
In fact, a large review in the British Journal of Sports Medicine found that supervised exercise improves adherence and outcomes more than unguided programmes in clinical populations.
2) Personalisation
A guided session can be adapted for:
• Joint problems
• Cancer recovery
• Fatigue
• Balance issues
• Surgical scars
• Menopause symptoms
• Low bone density (Osteoporosis)
• Pregnancy and Post-natal
• Pelvic floor problems like leaking when your exercise or cough
• “Not sure what I’m doing!” energy
This is where working with a knowledgeable practitioner really matters– particularly if you are not feeling at your healthiest.
3) Motivation
Let’s be honest… most of us show up better when someone is expecting us.
Even one guided session a week can keep you on track with what you do at home.
4) Community
Whether online or fact-to-face, guided programmes connect you with others– something shown to improve mood, consistency and enjoyment.
The Benefits of Self-Guided Programmes
1) Flexibility
You decide:
• When you move
• How long for
• What type of session you fancy that day
Perfect for busy weeks, shift work or unpredictable energy levels (hello fatigue!).
2) Low cost or free
Apps, videos and home routines offer accessible options for those managing financial pressures– especially common after major health events.
3) Great for “topping up”
Even if you prefer guided sessions, self-guided movement between them helps you build strength, energy and mobility overtime
Guidelines recommend at least 150 minutes of moderate intensity or 75 minutes of vigourous intensity activity each week.
Dose, Type and Intensity: What Do Different Bodies Need?
Exercise isn’t a “one size fits all”. Think of it like medication: you need the right dose, type and intensity for your situation.
Here’s a simple breakdown:
Healthy Adults (18-64)
• Dose: 150 minutes moderate activity per week (e.g., brisk walking, hoovering)
• Strength: 2 sessions of resistance/weight bearing exercise
• Intensity: Moderate– You can talk, but not sing
Both guided and self-guided work well. depending on personal preference
Older Adults (65+)
• Dose: Same as above, but progression matters more
• Strength: Crucial for bone health, fall prevention, independence
• Balance and mobility: Should be included weekly
• Intensity: Moderate with good form and joint comfort. Longer warm up and cool down and don’t forget to stretch gently and hold a little longer (no bouncing, which does seem to be a favourite with this age group)
Guided is strongly recommended for confidence, technique and safety, especially if you haven’t exercised for a while.
People with Health Conditions
(e.g., cancer recovery, joint issues, diabetes, long-term pain)
• Dose: Highly individual– sometimes 5 minutes is a win. Build up slowly and be consistent.
• Strength: Light resistance progressing gradually
• Breath & mind-body work: Essential for recovery, nervous system regulation and pain
• Balance and mobility: Include weekly
• Intensity: Low to moderate, depending on the day. Just try to be consistent
Guided programmes are ideal, at least initially, to avoid:
• Overstraining
• Lymphatic overload
• Increasing fatigue
• Irritating scars or sensitive areas
• Flare-ups of pain
Self-guided movement is brilliant once confidence and foundations are in place.
Fun Facts to Make Exercise Feel More doable
• 10 minutes of movement can boost mood for upt to 12 hours
• Bone building exercises aren’t just found in the gym– stairs, light weights, resistance bands and bouncing all count.
• People are 30-40% more likely to stick with exercise when it’s guided.
• Slow, gentle movement like pilates, mindful mobility and breath-led stretching reduces cortisol and can help with cancer-related fatigue.
How to Choose the Right Programme for YOU
Here are some simple questions to guide you:
What does your body need right now?
• Strength?
• Recovery?
• Confidence?
• Gentle reintroduction?
Do you feel safe exercising on your own?
If not, go guided first.
Do you have a health condition?
Guided is strongly recommended so you are supported properly.
Do you prefer structure or freedom?
• If structure = guided
• If freedom = self-guided with occasional guided check-in
Do you enjoy being part of a group?
Community can make all the difference.
My Pro’ tip
For most beginners or those with health issues, a hybrid approach is ideal:
Guided sessions for safety, progress and confidence
Self-guided sessions for flexibility and consistency
This combination gives you the best of both worlds– support and independence.
Your exercose journey should feel supportive, achievable and kind to your body. Whether you choose a guided programme, a self-guided option, or a blend of both.
Remember:
• Start where you are
• Move at the pace your body allows
• Progress gradually
• Seek support when you need it
Did you know?
You might be able to get some funded or reduced cost sessions if referred from your health professional – Ask your GP about
• Non Specific Low Back Pain
• Diabetes
• Pelvic Floor
• Weight management and healthy eating
• Back to Health
If you have had cancer, you might be able to access some funded or reduced cost sessions. It is different depending where you live. If you are within the East Suffolk and North Essex area, please call the well-being centre 01206 745347 (ESNEFT.CancerWell-beingCentre@nhs.net) for physical activity services. Do not be frightened to ask, they will answer your questions and advise you, wherever you are in your journey. They want you to thrive.
I run online sessions for beginners and those recovering from breast cancer. I will also be offereing cancer rehab sessions in Jaywick that are funded by the well-being centre and PAYG for people after funded course.
Maggie Parkes runs cancer rehab and back to health sessions at the leisure centre in Clacton.