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.

Co-create activities based on the mentee’s goals, comfort, culture, and life situation. Offer different intensity levels: low-threshold options can be a starting point, and mentors should also support higher-intensity or competitive goals when desired. Everyday movement counts.

• Walking & nature strolls: simple, free, adaptable to any level; useful for conversation, confidence-building, and getting started.
• Dance & music: joyful movement with music from the mentee’s culture or new styles; can be private or group-based, and low- or higher-intensity.
• Yoga, mobility & recovery: non-contact options (yoga, stretching, tai chi, mobility work); chair-based variations can support different abilities.
• Sport pathways at different levels: basketball, football, Frisbee, badminton, table tennis, running, gym training, or club sessions—casual to competitive, based on mentee choice.
• Everyday active outings: “walk and talk” meetings, going to markets on foot, short hikes, or a community clean-up.

Inclusive activity tips

• Start from mentee-defined goals, not assumptions about what is “suitable”.
• Offer real choices and revisit them regularly (continue, adapt, or progress).
• Balance enjoyment, safety, and ambition: performance goals are valid when the mentee wants them.
• Acknowledge that energy, health and mood vary; adapt intensity and offer rest options.
• Remember: both a short walk and a structured training session can “count” when aligned with the mentee’s goals.

Short scenario: better vs. less inclusive practice

Less inclusive: A mentor decides the format alone (too hard or too easy), even after the mentee shares a different preference. The mentee disengages.

Better practice: Mentor and mentee agree together on the session goal and intensity (e.g., relaxed walk, interval training, or beginner club practice), then review after the session and adjust next time.

Key idea: activity choice should be co-decided and responsive—neither pushing nor limiting the mentee.

• Begin with co-planning: ask what the mentee wants from activity (confidence, fitness, stress relief, social connection, competition, skill-building).
• Offer options across levels: include gentle, moderate, and higher-intensity choices, plus club pathways where relevant.
• Use movement to talk: side-by-side activity often makes sensitive topics easier to discuss.
• Set shared goals: define one short-term step and one medium-term step, then check progress together.
• Be positive & respectful: celebrate effort and progress; avoid assumptions and comments on body shape.
• Respect boundaries: always ask before demonstrating with touch; read body language and offer pauses and water.
• Keep safety in mind: choose safe routes/venues, check weather, and plan suitable clothing and footwear.
• Review and adapt: ask after each session: “Keep this level, scale up, or try something different?”

Tip: activity-based mentoring works best when choice, safety, and progression are all present.

• 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.