How Exercise Can Help Reduce Loneliness

Loneliness isn’t just about being alone — it’s about feeling disconnected. And while exercise is well-known for its physical and mental health benefits, it can also play a powerful role in helping people feel more connected and less isolated.

Feeling lonely is more common than you might think. A 2024 survey found that 3 in 10 adults feel lonely at least once a week, and 1 in 10 feel lonely every day.

But loneliness doesn’t just make you feel sad — it can also affect your health. A 2023 study found that being lonely or cut off from others can raise your risk of dying early by 39%.

It also increases the chances of having heart problems, stroke, memory issues, and other serious illnesses.

But there is a powerful solution — one that supports both your physical and mental health. Exercise has long been known to boost mood, but when you add social connection to the mix,

it becomes even more impactful. Whether it’s joining a group fitness class, walking with a friend, or becoming part of an online fitness community, moving your body alongside others can help ease feelings of loneliness.

Shared movement creates natural moments of connection — a smile, a high-five, a friendly chat after a workout. Over time, these small interactions can turn into meaningful relationships. Simply put, exercising with others helps you feel like you belong — and that feeling can make all the difference.

There are several reasons why exercising with others — whether in-person or online — can help you feel less alone. Moving together creates a sense of shared purpose, encourages positive interaction, and builds a feeling of belonging, even if you’ve just met the people you’re working out with.

It Helps You Feel More Connected

When you exercise with others, you’re not just working out — you’re building bonds. Whether it’s chatting before a group class, cheering each other on during a tough workout, or sharing progress in an online community, these small moments add up.

You start to feel like you’re part of something — and that connection can make a big difference, especially if you’ve been feeling lonely or disconnected.

Even virtual workouts can help. Just seeing familiar faces on screen, exchanging messages, or knowing someone else is doing the same workout as you can help you feel more connected and supported.

Working Toward Goals—Together

Working out with others — whether in a fitness class, a running group, or an online challenge — creates a powerful sense of “we’re in this together.” Everyone might have their own goals,

but the shared effort and determination bring people closer.

When you see others pushing through a tough workout, showing up even on hard days, or celebrating small wins, it reminds you that you’re not alone in your journey.

That shared energy helps build motivation and a sense of belonging. You cheer each other on, hold each other accountable, and keep moving forward — together.

A Natural Boost for Your Mind

Exercise is a natural mood booster. When you move your body, your brain releases feel-good chemicals like endorphins and serotonin — helping reduce stress, anxiety, and sadness. Even a short walk or light workout can shift your mood and give you more energy.

And when you exercise with others, the positive effects multiply. Laughing during a class, sharing a high-five, or just being part of a group can lift your spirits and make you feel more connected. Over time, regular movement becomes more than just a physical habit — it becomes a mental reset.

From Routine to Real Connection

When you regularly show up to move with others — whether it’s in a gym, a running group, or an online class — something meaningful happens: you build trust. Not just with others, but with yourself.

You begin to trust that your workout partner will be there, that the group will support you, and that you’re part of something consistent. At the same time, you start trusting your own ability to stick with a routine, show up for yourself, and make progress.

These small, steady acts of showing up create a strong foundation for connection and confidence — both key ingredients in fighting loneliness.

Finding Strength in Struggles

Life isn’t always easy — and during stressful or lonely moments, having a regular workout routine (especially with others) can be a real source of strength. Exercise gives you something steady to lean on when everything else feels uncertain.

Whether it’s the comfort of a familiar class, a quick walk to clear your mind, or a message from someone in your fitness group, these small moments can help ease emotional strain.

Moving your body helps release built-up stress, while staying connected with others reminds you that you’re not alone.