Moving with others for mood

Why does being active with others lift mood?

The best-supported explanation is the social side of group activity: support, a sense of belonging and enjoying other people's company^1,2. People often value the chance to socialise and enjoy each other more than the activity itself, and feeling that you belong is what keeps many people turning up¹. Social engagement, enjoyment and belonging are also linked with a more positive mood¹.

The pattern shows up in everyday settings too:

• People who play club sport tend to report better mental health and life satisfaction than people who go to a gym or walk, even when their activity levels are the same. Social connection, support and bonding with peers are the likely reasons².
• Among older adults, a better mood went with being more active, and the link was stronger on days when they exercised with a partner. It made no difference whether that person was a spouse, a friend or a family member³.
• At a weekly community run, social factors were linked with more enjoyment and energy. The likely reason is positive, supportive company rather than pressure to compete⁴.

These are links, not proof. Most of this comes from observation rather than tests that show company causes the lift, and much of it is from older adults or people already playing sport. How much more company adds, compared with exercising alone, isn't clear yet.

So choose activity where you will enjoy the people: a regular walk with a friend or family member, or a local class or group. Start small and keep it regular.

Why does exercising with others boost mood?

The most likely reason is social: group exercise brings support, belonging, shared enjoyment and something to look forward to^2,5. People in friendly, peer-led exercise groups describe the sessions as very social and enjoyable, with a strong sense of community and lots of laughter⁶. Group walks create casual, easy chats during and after the walk, and the regular contact is described as countering loneliness⁵.

Looking forward to the next meet-up matters too. People value having something to look forward to and the positive feelings that come with expecting to get together regularly⁵. That can make it easier to keep going on days when you'd rather not.

A group isn't a must. Any extra benefit of group over individual exercise for wellbeing looks small and uncertain⁷. Some people prefer to be active alone, and that can improve their mental health as well². Which suits you comes down to what you enjoy and what you will keep doing.

If a group feels like too much, start with one friend or family member and a short, regular walk. If you like exercising alone, that is fine. Company is one route, not the only one.

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.

For a sore muscle or joint, stop or ease off, and see a doctor or other health professional if it persists or gets worse.

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 heart or circulation problems, aim for moderate activity: breathe a little harder without exhausting yourself, so that you can talk but not sing. In very hot or very cold weather, do your activity indoors⁹.

Exercising with others can be a good part of looking after your mood, but it is not a treatment. If low mood or loneliness is lasting or isn't easing, talk to a doctor or a mental health service. A general health advice line can also tell you the right place to get help⁸.

If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.