A growing body of research highlights the critical role of “social fitness”—our ability to maintain and nurture social connections—in promoting both physical and mental health. Experts argue that just as we prioritise diet and exercise, we should also actively invest in our relationships to ensure long-term wellbeing.
Dr Gillian Sandstrom, a senior lecturer at the University of Sussex, admits she once struggled to talk to strangers. However, her research into the psychology of kindness has shown that even brief social interactions, such as chatting with a barista, can significantly boost mood and feelings of connection. These “weak ties” offer a sense of spontaneity and joy not always found in close relationships.
The concept of social fitness was formalised by Professor Robert Waldinger of Harvard Medical School, who leads a decades-long study into adult development. He found that vibrant social networks require active maintenance—neglect can cause even strong relationships to deteriorate. His research suggests that meaningful social ties are as vital to health as avoiding smoking or obesity.
Dr Tegan Cruwys of the Australian National University adds that group-based connections—like joining a running club or community garden—are particularly effective in combating depression and promoting cognitive health. Her six-year study of 4,000 adults in England found that group involvement not only alleviated symptoms of depression but also offered long-term protection against relapse.
Despite the benefits, loneliness remains a widespread issue. In the UK, 7% of adults report having no close friends, and those aged 18-24 are the loneliest demographic. Dr Marisa G Franco, a psychologist at the University of Maryland, warns that loneliness puts the body in a constant state of stress. She advocates intentional social efforts, such as reconnecting with old friends or joining regular group activities.
Digital tools can help if used to maintain existing relationships, but passive scrolling often worsens loneliness. Initiatives like Australia’s Neighbor Day, which fosters local community events, have proven effective in maintaining wellbeing during periods of isolation, such as the COVID-19 lockdown.
Ultimately, social fitness isn’t about the quantity of interactions but the quality and sense of belonging they provide. Talking to strangers, joining groups, or simply showing up regularly in the same spaces can all contribute to a healthier, happier life.
