Integrating Sport & Physical Activity

Active mentoring works on several levels at once:

• Builds trust and rapport. Shared activity—like a walk, simple games, or stretching—creates a relaxed atmosphere. Side-by-side movement lowers formality and makes it easier to open up.
• Supports mental and physical wellbeing. Movement lifts mood, eases stress, and improves focus. Even light activity can release tension before a challenging conversation.
• Promotes informal connection. Walking or gentle activity allows conversation to flow naturally without constant eye contact, which some mentees prefer.
• Reduces power gaps. Doing an activity together shifts the dynamic from “expert vs. learner” to teammates. Being a beginner together can humanise the mentor.

Bottom line: active mentoring pairs physical wellness with emotional connection, nurturing confidence, belonging, and health—especially important for women of migrant background who may face stress, isolation, and limited access to sport.

Physical activity fits naturally into different moments of the mentoring cycle. Use this as a quick map alongside the Step-by-Step Mentoring Process.

Remember: active mentoring is not about pushing “sporty” goals. It is about using movement as a tool for connection, confidence and inclusion at each stage.

Choose enjoyable, low-threshold options that respect different cultures, bodies and abilities. Everyday movement counts.

• Walking & nature strolls: simple, free, adaptable to any level; ideal for conversation and for mentees who don’t identify as “sporty”.
• Dance & music: joyful movement with music from the mentee’s culture or new styles; can be private, seated or very low-intensity.
• Yoga & stretching: gentle, non-contact options (yoga, stretching, tai chi); chair-based variations support different abilities.
• Light sports & games: casual, non-competitive activities—shooting baskets, basic football skills, Frisbee, badminton, table tennis; coordinate with clubs for space and equipment.
• Everyday active outings: “walk and talk” meetings, going to markets on foot, short hikes, or a community clean-up.

Inclusive activity tips

• Start small; emphasise enjoyment over performance.
• Invite mentees to suggest familiar and welcoming activities.
• Acknowledge that energy, health and mood vary; offer rest options.
• Remember: even a short walk or one song of dancing “counts”.

Short scenario: good vs. less inclusive practice

Less inclusive: A mentor insists on jogging because “it’s healthy”, even though the mentee says she is tired after work and prefers to walk. The mentee starts cancelling meetings.

Better practice: The mentor offers a choice between a slow walk, gentle stretching, or sitting with a short walk at the end. They agree on a 20-minute walk at a relaxed pace, with the option to sit if needed.

Key idea: activities should fit the mentee’s energy, comfort, culture and life situation, not the mentor’s ideal plan.

• Start small & casual: a short walk, stretch or simple game breaks the ice; keep early movement optional.
• Co-design with the mentee: ask what feels realistic and enjoyable; you can link to interests such as music, nature, or learning the local area.
• Use movement to talk: side-by-side activity often makes sensitive topics easier to discuss.
• Be positive & patient: celebrate effort, normalise uncertainty, and avoid comments on body shape or ability.
• Model habits (without preaching): you can share how small movement helps you unwind or focus, but avoid pressure.
• Respect boundaries: always ask before demonstrating with touch; read body language and offer pauses and water.
• Keep safety in mind: pick safe routes and venues, check weather, and use suitable clothing and footwear.

Tip: a simple “walk and talk”, a short stretch before sitting, or a walking discussion about a shared interest already brings the benefits of active mentoring.

• Co-design with participants: quick surveys or small planning groups improve fit and ownership.
• Offer a range of options: mix energy levels—e.g., friendly match, dance/yoga corner, quiet walking treasure hunt.
• Mind venue & logistics: choose easy-to-reach, accessible spaces with privacy (e.g. women-only changing); check transport and childcare needs.
• Brief facilitators: emphasise inclusive practice, flexible rules, encouragement, and emotional safety.
• Work with clubs: use beginner-friendly tasters, loaned equipment, and welcoming messaging for all levels.
• Plan for cultural inclusion: consider familiar games/dances, multilingual signs, inclusive music and food choices.
• Accessibility on the day: have adaptations, alternative roles and seating; use simple visual instructions where possible.
• Debrief & feedback: ask what worked, who felt left out, and what to adjust for next time.

For more ideas on designing activity-based programmes, see also the module Sport for Social Change in the context of Inclusion.

These tools are available in the Practical Tools hub and can be adapted, translated, or re-branded for your setting.

• Activity Planner Template: plan sessions, confirm access and cultural notes, and log follow-up actions.
• Cultural & Accessibility Checklist: short pre-activity review (dress, gender preferences, routes, equipment, language support).
• Mentor Conversation Prompts (Active Meetings): open questions that work well while walking or stretching.
• Group Event Planning Checklist: logistics and facilitation steps for inclusive multi-activity events.
• Feedback & Reflection Form: a short participant form to improve future activities and connect with your monitoring and evaluation.

If you want to go deeper into how to track change and learning over time, you can continue with the module Monitoring & Evaluation in Inclusive Mentoring Programmes.