You need friends? So go make some. Very simple, ask them how their day is going and that's a start
Make it attainable by setting a more realistic expectation.
FITT principle: Frequency, Intensity, Time, and Type.
They can increase their exercise from 3 days per week to 5 days per week. They can aim for a further distance during their exercise. They can increase the daily time from 20 minutes into 40 minutes. They can change the exercise from jogging to running.
