Many of us know what loneliness feels like. Maybe the kids moved away. Maybe a spouse or close friend has passed. Maybe retirement took away the daily chats at work. Days can get quiet.
Loneliness isn’t a personal failing, and it isn’t rare. It’s also not just a feeling. Research shows it can affect our health. The good news is that small, regular moments of connection can help, and walking is a natural way to create them.
Loneliness is a health issue
In 2023, U.S. Surgeon General Dr. Vivek Murthy released an advisory called Our Epidemic of Loneliness and Isolation. It reported that:
- Even before the COVID-19 pandemic, about half of U.S. adults reported measurable levels of loneliness.
- Lacking social connection can increase the risk of early death about as much as smoking up to 15 cigarettes a day.
- Poor social connection is linked to a 29% higher risk of heart disease and a 32% higher risk of stroke.
- For older adults, it’s linked to about a 50% higher risk of developing dementia.
A 2020 report from the National Academies of Sciences, Engineering, and Medicine found that about 24% of Americans 65 and older living in the community are socially isolated, meaning they have few relationships or little regular social contact.
It’s worth knowing the difference between two words. Social isolation means having little contact with others. Loneliness is the feeling of being alone, even if people are around. Both matter, and both can be eased.
Connection isn’t a luxury. It’s part of staying healthy, just like moving your body.
Why walking and connection go so well together
Walking gives you something to do together. It takes the pressure off conversation. You can chat, or simply enjoy the quiet side by side. Here’s what research tells us:
- Walking groups can help body and mind. A 2015 review in the British Journal of Sports Medicine looked at 42 studies of outdoor walking groups with more than 1,800 people. Members saw improvements in blood pressure, resting heart rate, and fitness, along with fewer symptoms of depression. People also tended to stick with the groups.
- Family support helps people stay active. A 2017 review of 27 studies on adults over 60 found that support for physical activity was linked to being more active, especially when that support came from family members.
- Experts recommend it. The National Institute on Aging notes that group activities and “exercise buddy” systems provide chances for friendship and emotional support, and that encouragement from friends and family can boost motivation.
Staying connected across the miles
Many families today are spread out across states, or even countries. You may not be able to walk side by side. But you can still share the experience. Here are some ideas:
1. The “walk and talk” call
Put in your earbuds, keep the volume low enough to hear traffic, and call a family member while you walk. Many people find conversation flows more easily when they’re moving. Choose a safe, familiar route so you can focus on the chat.
Does a phone call really make a difference? In a 2021 study published in JAMA Psychiatry, 240 adults who used a meal-delivery service (most were 65 or older, and many lived alone) were split into two groups. One group got friendly phone calls, daily at first and then at least twice a week, for four weeks. That group reported less loneliness, depression, and anxiety than the group who didn’t get calls. In that study, the callers were young volunteers with brief training, not family. But it shows how much a regular, caring voice can matter.
2. Walk “together” at the same time
Pick a time, like Sunday at 10 a.m. your time. Each of you walks in your own town, then you text a photo of something you saw. A neighbor’s garden, a funny sign, the sunrise. It becomes a shared ritual.
3. Share your steps
When you text or email your family your daily step count, they have a natural, easy reason to reach out. “I saw you walked 5,000 steps today! Where did you go?” is a great conversation starter, and much warmer than “How are you feeling?”
4. A friendly family challenge
Some families set a group goal, like walking a combined total of steps in a month. The point isn’t to compete hard. It’s to cheer each other on.
5. Turn visits into walks
When you do see each other in person, make a walk part of the visit. A stroll after dinner, a trip to the park with the grandkids, or a slow loop around the neighborhood. These can become the moments people remember most.
Making new connections close to home
Family isn’t the only source of connection. You might also:
- Join a walking group at a senior center, library, church, or park district.
- Invite a neighbor to walk with you once a week.
- Try mall walking in the morning, which is popular in many towns and gives you a warm, safe place to walk with others.
If loneliness feels heavy
Sometimes loneliness comes with sadness that doesn’t lift, trouble sleeping, or losing interest in things you used to enjoy. Those can be signs of depression, which is treatable. Please talk to your doctor. If you’re ever in crisis, you can call or text 988 to reach the 988 Suicide & Crisis Lifeline.
Where Senior Steps fits in
We built Senior Steps with connection in mind. It’s a free walking app for adults 55 and over that will track your steps, and it’s coming soon to the App Store and Google Play. You’ll be able to tap Share my steps to send your step count to your kids or grandkids by text or email, and every walk can become a little reason to stay in touch.
Walking keeps your body strong. Walking together, even from miles apart, keeps your heart full.