Loneliness, belonging and volunteering

Can physical activity reduce loneliness?

Possibly, a little. Being more active tends to go with less loneliness, but the benefit looks small and the certainty is low^1,7. It seems to work better with other people: in groups, in community settings, or alongside social support². If you try an online programme, choose one with live contact, such as a call or video session; digital programmes don't always reduce loneliness². For older adults with heart disease, face-to-face group programmes improved most outcomes, while phone and online approaches gave mixed results⁸. Most of this is about people aged 60 and over, so it's less clear for people in their 40s and 50s.

How is social connection linked to long-term health?

People who are socially isolated or lonely are more likely to die earlier³ and to develop heart disease and stroke^4,9. They are also more likely to experience cognitive decline¹⁰. These are associations: other explanations can't be ruled out⁴, and whether building connection lowers these risks needs more research⁷.

Loneliness and being on your own are different things, and loneliness is more closely linked to the quality of relationships than to how many you have¹⁰. Aim for contact that feels good: a weekly walk with a neighbour, a community class or a volunteer role. Treat this as a reason to stay connected, not a reason to worry.

What role do empathy and support play in active groups?

Support seems to help people start and keep going. Inactive, socially disengaged older adults given one-to-one peer support reported better wellbeing and more confidence to get out and about¹¹. More contact and support from other participants and professionals tends to go with more benefit¹². Volunteers in one local group described comfort, support and familiarity like being with family¹³.

Look for:

• a friendly, welcoming feel where newcomers are noticed
• a buddy or peer-support option, or a friend to go with
• time for a chat or a cuppa afterwards, because the social time is part of the benefit

Try more than one group. Which suits you is a matter of personal preference.

Do the social benefits of fitness spill into the rest of life?

Possibly, though the signs are modest. After retirement, being active in one area tends to go with being active in others, including volunteering and informal helping. Being active also creates chances to meet people whose encouragement helps you try new things¹⁴. Some people who met through a peer-support programme formed their own groups, meeting regularly and organising outings¹¹. Older adults with heart disease in group programmes described more confidence and a sense of control⁸.

Gains in loneliness are less certain: more social contact doesn't always reduce it¹⁰, and whether benefits last after a programme ends is unclear⁸.

To build on early gains, say yes to small invitations such as a coffee after the walk, add one new thing at a time, and stay in touch with one or two people you click with.

How do friendships made through activity affect happiness?

It isn't clear yet how much these friendships lift happiness. Some middle-aged men who go to parkrun say the connections they make there support their mental wellbeing¹⁵. After retirement, a bigger circle of friends and acquaintances goes with more social activity¹⁴, but the quality of relationships matters more than the number¹⁰.

To help friendships form, go to the same group or session regularly so familiar faces can become friendly ones. Choose something you enjoy, so the shared interest gives you something to talk about. Friendships don't need to happen quickly.

How does active volunteering connect you with others?

Mostly through shared roles, a sense of belonging and regular chances to meet the same people. Older adults in environmental volunteering named socialising as the most common reason for starting and carrying on¹⁶. Volunteering has been linked with less loneliness and more social support, although trial results are mixed⁵. At parkrun, volunteers talk of like-minded people and a sense of belonging¹³.

Active roles can be gentle. Wellbeing Walks are short, friendly group walks led by trained volunteers, who receive full training and support¹⁷. Volunteering can be part time, casual or full time, so you can match it to you¹⁸. Simple, enjoyable roles with other people around are a good way in, such as helping at a park event or greeting newcomers. Be as open to the chat as to the task.

How can volunteering at events keep you active?

Some event roles involve gentle, regular movement, which can suit people starting out. Look for roles with walking or standing built in, such as leading a walk, setting up and packing down, or marshalling a route. One Australian council's park role involves moving around the seniors' exercise park, possibly on and off, for 20 minutes to an hour, and can fit anything from 1 hour a week up to 4 hours a week⁶. Volunteers who supported others, though already fairly active, became more active over six months¹¹.

How much movement a role involves isn't clear yet, so ask what's physically involved, how long you'll be on your feet, and whether training and a back-up roster are offered. Start with one session a week. If a role feels like too much, ask for a lighter one; choosing a gentler role is a sensible way to keep going.

Can volunteering keep you active?

Maybe, but the picture is mixed and mostly observational. Many papers report more physical activity among volunteers, some find none, and some find a difference only above 100 hours a year⁵. Environmental volunteering has been linked with higher activity over 20 years than civic volunteering or none¹⁹, and retired environmental volunteers report finding chances to be active as well as social¹⁶. Overall, volunteering looks largely beneficial for older adults, with some minor harms⁵. Whether it helps people who are currently inactive become active isn't clear yet.

If you want it to keep you moving, choose a role with some walking or standing rather than a seated one. Think of it as one way to add activity alongside other things you enjoy.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country).

For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through; get it checked by a doctor.

Volunteering suits many people, but it isn't risk-free. Some older volunteers report stress, anxiety or upset, especially with new tasks, confronting settings or negative feedback, and volunteering has been linked with a higher risk of falls⁵. Weigh the physical and cognitive demands of a role before you apply⁶, and ease off if it feels like too much.

Feeling lonely is common and isn't a disorder. If low mood, stress or anxiety lingers, or loneliness is hard to cope with, talk to your doctor or a mental health service; a general health advice line can point you to the right one. Activity and volunteering can't replace treatment or therapy and shouldn't be used to cut back on any.