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Loneliness is becoming an increasing health issue in the United States, with about one in four adults over 65 facing social isolation.
Retirement can often lead to feelings of loneliness. When we leave the workforce, we lose the social connections we had with colleagues, which can create a significant gap in our social lives.
The good news is that there are numerous ways to forge new friendships after retiring. Whether it’s joining a community group or spending time in public areas, retirement presents many chances to meet new people.
Many older Americans find themselves feeling lonely, whether due to friends moving away or passing on, or simply from the reduced social interaction that comes with retirement. Zita Chriszto reports around one-fourth of adults over 65 experience social isolation.
However, loneliness doesn’t have to be an inevitable part of retirement. There are plenty of strategies to make new friends as you adjust to life without work. Keep reading for seven effective ways to build friendships in retirement.
Social Challenges in Retirement
For most of our lives, we dedicate about forty hours a week to work. This time is often filled with conversations with coworkers and interactions with clients or customers, both of which contribute positively to our social well-being. After we retire, we reclaim those forty hours but may lose some of our social interactions along the way.
Research has shown that retirees, particularly men, are more likely to experience feelings of isolation or loneliness. A study conducted in 2023 suggested that this loneliness may arise from the loss of casual social connections with acquaintances and coworkers we used to see regularly.
Fortunately, experts believe that with deliberate effort, older adults can cultivate a robust social network and establish connections with neighbors, friends in retirement communities, and others.
Loneliness and Health
While healthy living initiatives typically emphasize movement and nutrition, these are not the only factors that influence overall health. A significant study conducted in 2020 revealed that loneliness can have an impact on health comparable to smoking 15 cigarettes a day.
Loneliness can lead to various cognitive, physical, and mental health challenges, including:
- Depression
- Anxiety
- Alzheimer’s disease
- Dementia
- Heart disease
- Parkinson’s disease
- High blood pressure
- A weakened immune system, which increases the risk of physical illness
The likelihood of experiencing these health issues can be reduced by fostering a vibrant social life and forming friendships. Even making just one new friend or joining a group to explore a new hobby can significantly enhance someone’s social well-being.
7 Ways to Make Friends in Retirement
1 | Find Groups that Align With Your Hobbies
For those looking to make new friends, joining established groups or participating in social activities can be beneficial. Many community centers, religious organizations, and local businesses host gatherings for individuals with similar interests. If someone resides in a retirement community, there may be various groups available on-site that focus on different hobbies, promote physical and mental well-being, and encourage interaction with other residents.
To enhance your chances of building meaningful connections, seek out groups that resonate with your interests. Some popular options include:
- Religious small groups, such as Bible study or Halaqa groups
- Community garden clubs
- Walking clubs
- Neighborhood associations
- Game night clubs
- Classes centered around specific interests, like dance or photography
- Book clubs
If you’re having trouble finding groups or in-person events, the internet can be a great resource. Many local organizations share their events online. Here are some websites to check out when you start your search:
MeetUp: This free platform allows local organizations to post about various events happening in the area.
Facebook Groups: If you have a Facebook account, look for groups that match your interests or browse the “events near you” section.
BumbleBFF: For one-on-one connections, consider using Bumble BFF, an app designed to match people with similar interests.
2 | Set Aside Time for Regular Meetups
Building and maintaining friendships takes time and effort. If you’re looking to make new friends, it might be helpful to dedicate specific time for one-on-one or group activities. For retirees, this could mean setting aside an hour each day or designating a day to meet someone new or participate in a group activity.
When you invest time and energy, being intentional is key. Look for local events that align with your interests and mark them on your calendar in advance. Social media groups on Facebook, local newspapers, and community boards are excellent resources for finding events that attract like-minded individuals.
If you keep a weekly agenda or diary, make sure to allocate time for meeting new friends and nurturing existing friendships. During this time, older adults can:
- Join weekly meetups for new groups, like events for dog owners or fundraisers organized by local charities. Regular meetups are a fantastic way to reconnect with familiar faces, such as fellow dog owners or those who share similar passions.
- Stay in touch with older friends and try to meet them regularly when possible. If distance is an issue, consider creating a private social network group where everyone can share updates about their lives.
- Look for free events, such as local markets, festivals, or parades, where you might meet potential friends, and add these to your calendar.
3 | Volunteer or Find a Part-time Job
At work, many connections are built or strengthened through collaboration on projects. A fantastic way to experience that same sense of community is by volunteering. Volunteers not only make a positive impact in their communities but also often work alongside others who share their passion for specific causes.
Common places that frequently seek volunteers include:
- Soup kitchens
- Thrift stores like Salvation Army
- Hospitals (to uplift patients)
- Schools with limited resources
- Community centers
- Public libraries
- Animal shelters
If you’re unsure where to start, think about the causes that resonate with you. Then, search online for those causes along with your hometown to see what organizations are available. Nonprofits typically provide their contact information on their websites, making it easy to reach out via phone or email.
Some may find it fulfilling to take on a part-time job during retirement. In these positions, many older adults meet new friends and feel less socially isolated. However, these jobs often require a greater commitment than volunteering.
4 | Join an Exercise Group
What could be better than enhancing both social and physical health? Doing both at the same time! Exercise groups provide senior citizens with the opportunity to make friends while staying active. Additionally, the motivation of working out with others can help make health goals more attainable.
For those with gym memberships, check if any exercise classes are included. If you don’t have a gym membership, inquire at a community center about available exercise classes.
When considering different workout options, look for low-impact activities (like water exercises) and steer clear of high-impact workouts (such as running or HIIT), unless you’re already accustomed to more intense exercises.
Some great workout classes for older adults include:
- Chair yoga
- Water aerobics
- Swimming
- Pilates, especially through a medical fitness center
- Chair workouts.
5 | Reconnect with Old Friends
After retirement, it’s common to lose touch with friends. Some may relocate to be closer to their grandchildren, while others are former coworkers we no longer see. If you’re feeling lonely and need a social boost, reaching out to an old friend can be a great first step.
To make it easier to reconnect, don’t wait for the perfect moment. Just send a message today. If you’re unsure what to say, here are some suggestions:
- I saw your recent Facebook post and would love to catch up soon.
- There’s a new class at the community center I’m interested in. Want to join me?
- You popped into my mind recently. How have you been?
- I was in your area not long ago and thought of you. How’s everything?
- Just wanted to let you know I’m thinking of you. How’s life treating you?
Keep in mind that reconnecting can take time, so it’s important to have realistic expectations. It might take a while for someone to respond, and their reply may be brief, but it’s still worthwhile to reach out and try to revive that connection.
6 | Practice Self Care
When looking for friends, it’s essential to be a good friend to yourself. Practicing self-care helps you show up to social situations feeling confident and ready to engage positively.
Some meaningful self-care ideas include:
- Reading a great book
- Staying active
- Practicing mindfulness
- Challenging your brain with puzzles or learning a new language
- Spending time outdoors
7 | Spend Time in Public Spaces
In retirement, we often keep in touch with close friends and family, but we can lose those more casual social connections. These are the acquaintances we interact with regularly but don’t consider close friends. For many, this includes coworkers they chat with during coffee breaks or clients they meet monthly to discuss their accounts.
To maintain these peripheral social ties, try to spend time in public spaces. Public spaces include:
- A gym where people greet each other while working out together
- A park where someone enjoys a daily stroll
- A library for borrowing books and participating in literary events
To strengthen your peripheral connections, make it a habit to visit public spaces regularly, like drawing in the park every day at 10 am or joining a monthly poetry reading at a local bookstore. Spending time in these environments can not only enhance your peripheral ties but also foster genuine friendships with others who share your interests.
Making friends in retirement and maintaining those relationships can feel challenging, but it’s definitely achievable. By purposefully engaging in activities, groups, and hobbies that you love, you’ll start to build a community of friends who share your passions.