How One Simple Habit—Walking with Friends—Helped Her Shed 160 Pounds and Transformed Her Life Forever

Ever wonder if your weight loss mojo could actually spread like wildfire—just by taking a walk with a friend? Sounds a bit like catching a cold, right? But turns out, when it comes to shedding pounds, the “contagion” is all positive. Studies show that strutting your stuff alongside pals nearly doubles fat loss compared to going it solo. Imagine ditching the dread of trudging alone and instead laughing your way through miles of motivation! Take Mary Bergman, a retired doc who dropped a staggering 160 pounds thanks to the power of the pack—and kept it off. Walking with others has this surprisingly wholesome ripple effect that buffs up your health, trims your waistline, and boosts your mood all at once. So, what’s the secret sauce? Let’s stroll through the science and soul behind social walking—you might just find yourself lacing up and dialing a friend sooner than you think. LEARN MORE

Can walking off weight be contagious? It kinda can! Scientists say that when we stroll with a friend or a group, it helps us “catch” good habits and can deliver big health benefits. A University of Pittsburgh study even found that people in the same fitness program nearly doubled fat loss if they were encouraged to walk in a group rather than alone. And separate research published in the Journal of the American Osteopathic Association found “social walking” improves wellbeing 26 percent more than solo treks.

So it’s no wonder retired physician Mary Bergman, 69, says this fun form of exercise has been crucial to her success while losing and keeping off 160 pounds. Read on for her inspiring story and to find out how walking pals may benefit you.

Social walking boosts motivation 

The popularity of walking groups is rising steadily, and that’s great news for women over age 50. As it turns out, hitting the pavement helps ward off menopausal weight gain, strengthen bones, ease hot flashes, reduce breast cancer risk and more. “I’ve seen many people decrease or get rid of their diabetic or blood pressure medications,” notes cardiologist David Sabgir, MD, founder of Walk With a Doc program, which gets physicians and community members walking together. Better yet, group walks help 93 percent of participants feel more empowered to live a healthy life.

And unlike lone-wolf walks that are easy to skip when life gets crazy, spending time with friends while getting regular exercise helps us stay motivated and keeps us coming back for more.

The #1 benefit of social walking

No matter how you get in the habit of walking, research shows your health and waistline will benefit from regular physical activity. But forming that habit is often the biggest hurdle—and where social walking has a huge impact. A study at Deakin University in Australia found the more we see other women doing an activity like walking, the more we want to do it personally. It tells our brains that walking “is positive, desirable, beneficial and fun,” says lead researcher Kylie Ball, PhD.

Accountability from a buddy or a group can also keep you from giving up before the habit sets in. In fact, research in the Open Journal of Preventive Medicine found compliance for groups is as high as 98.8 percent, compared to 35 percent for solo exercisers.

“With social exercise, you walk longer and farther than by yourself,” says Dr. Bergman. “You’re talking to friends, you’re laughing and all of a sudden you’ve gone five miles. If you have a walking buddy, you will do better! ” 

More health benefits of walking with friends

Staying active delivers proven perks, and making it a social activity only heightens the effects. Here’s how:

It reduces cravings

When we walk, our muscles burn blood sugar to fuel movement, resulting in blood sugar levels up to 50 times lower than if we sat on the couch, per University of Copenhagen tests. Experts say this helps prevent urges to eat caused by spikes and dips in sugar.

Walking with others can enhance the effect. A new UCLA Health study finds that women who feel socially engaged actually exhibit less brain activity linked to food cravings and overeating than women who feel isolated.

It boosts your mood

A study of stressed-out people found that group exercise boosted physical wellness 24.8 percent and lowered perceived stress 26.2 percent. Meanwhile, those who exercised solo or who didn’t exercise felt no stress reduction. “About 60 percent of us in the US are lonely, and surprisingly, that has a toll on our health equivalent to smoking 15 cigarettes a day,” says Dr. Sabgir. Social walking is a proven way to reduce the risk of tension and improve you physical and mental health. 

It keeps the weight off

Social support helps us lose more weight, and there’s evidence it makes us significantly more likely to maintain the loss. Because just as social walking gets us into a walking habit, it can keep us from dropping out over the long term. So fat loss and all the other good things that happen to your body last.

How to try social walking yourself

“Text a friend today with a walk invite,” suggests Dr. Sabgir. The biggest barrier you’ll likely face is getting started, so dive in without overthinking it. You can also search “Walking groups near me” or check out WalkWithADoc.org. Then gradually work up to about 10,000 steps a day, and you’ll set yourself up to lose two or even three times more weight than those who walk less.

Social walking helped Dr. Mary Bergman, 69, lose 160 lbs

For years, Dr. Bergman (who prefers to be called Mary) endured hospital shifts in near constant pain from bad knees and ankles. She knew weight loss would help, yet any pounds she lost were quickly regained. Retirement spurred her to try one more time.

Mary, a vegan who ate a lot of sugar and processed carbs, eventually stumbled on a YouTube channel called “Plant-Based with Jane Esselstyn and Ann Esselstyn.” It inspired her to build meals using only unprocessed plants like produce and whole grains. She began eating her fill of huge salads and chili-topped potatoes and the weight melted off. Her energy increasing, she made an effort to be more active, sneaking in more steps throughout the day.

The real game-changer? She joined a local walking group. “I didn’t know if I could keep up,” she admits. But amid lively conversation, she walked over 4 miles with no struggle.

Mary was soon looking forward to walking each Saturday. They kept her accountable and made her feel cared for. “If someone is missing, the women ask, ‘What’s up? Are they feeling okay?’” Mary explains. They also buoy each other through life’s big challenges, like illness, divorce and the death of spouses. “It’s amazing how connected you get.”

She now feels better than ever

Social walks helped Mary shed two more sizes and bring her grand total to 160 pounds lost. “I couldn’t imagine how good I’d feel until I joined the group. It brings me so much joy—and it’s so fun,” she says. “I feel better now than I have in decades.”

And this is the first time she’s kept the weight off. For that, she credits walking—with her dog, with her husband and especially with her walking group. “It’s been vital,” she says. “The data is so clear: Exercise to maintain weight loss is mandatory.” She’s been at a healthy weight for four years and says she’s living proof you have to move to prevent regain. “For me, walking does it, especially in the group.”

Additional reporting by Diane Herbst