How to Make Friends in Your 50s and 60s

The Loneliness Epidemic

In a May 2023 report, the U.S. Surgeon General raised the alarm about a loneliness epidemic in the United States. More than half of Americans say they are sometimes lonely, and getting older is a risk factor for feeling lonely. Making new social connections and finding like minded people can be tough as you grow older, but these strategies will help you make new friends in your 50s, 60s, and beyond.

What is the Loneliness Epidemic

Loneliness refers to a feeling of sadness or distress due to an unmet need for social connection. It’s important to note that loneliness isn’t necessarily the same as social isolation. Some people have very small social circles and feel content with that. Others do have friends or family members in their social circle, but they’re not content with the amount of social connections they make. Still others have friends through a book club or social group but struggle to know how to take a friendship to the next level.

Health Risks of Loneliness

Feeling lonely can put you at risk for depression, anxiety, and other mental health problems. Simply put, it doesn’t feel good to be lonely, and that can keep you stuck in an unhealthy mental state. However, loneliness also takes a toll on your physical health.

Consider some of the following health consequences of loneliness:

• Increased risk of coronary artery disease. The American Heart Association says that people who are lonely have a significantly higher risk of heart disease.

• Increased mortality (death rate) from stroke. Lonely people are also more likely to die from stroke. This may be due to the chronic stress that loneliness brings. Additionally, people who are lonely are less likely to have support people to notice health changes or help them navigate chronic medical conditions.

• Higher risk for Alzheimer’s disease and dementia. A large amount of scientific evidence shows that loneliness increases risk for cognitive impairment, including Alzheimer’s disease. 

Why It’s Harder to Make New Friends After 50 

So why is it that people over 50 are at such high risk for loneliness? Part of the answer lies in simple demographics. Many people in their 20s, 30s, and 40s have busy jobs and children in their homes. This provides built-in social activities and opportunities for connection. Once people hit their 50s, their children may leave the home. They may consider retiring, leaving behind the social opportunities that workplace culture provides. This means a sudden decrease in regular social rhythms, leaving many feeling isolated. Additionally, poor physical health and the onset of medical issues can make it harder to make new friends or stay connected. The COVID-19 pandemic is another major factor, because many people had a multi-year disruption to their regular social activities. 

How to Make New Friends and Maintain Friendships As You Grow Older

Before starting to try to make new friends, it can be helpful to reflect on the social connections you do have. Who in your life do you see most regularly? Do you have someone you feel like you could confide in about an important matter? What effort do you put into maintaining your friendships? How many close friends would you ideally have? Are there acquaintances you see regularly through volunteer work or your daily routines? Once you’ve thought about the types of friendships you’re looking for, it’s time to take action.

Tips for Thriving and Making Friends as an Adult

There are several ways you can connect with others as an adult or while you’re in retirement! Hobby groups, volunteering your time and talents, and trying something new are all great places to start! Here are some ideas to jumpstart your search:

Learn a New Skill

Look up local groups focused on an interest of yours. These could be local groups about physical fitness, classical music, or crocheting. Having a shared interest gives you an immediate connection and topic of conversation. Learning a new skill with others, such as pickleball or ballroom dancing, is a great way to create an instant bond. Try taking classes at a local art studio, checking out local community education programs, and contacting your parks and recreation department!

Community Organizations

Check out organizations or services in your area. Many people find connection through senior centers, community centers, or a social organization. For example, finding a way to volunteer can expose you to new people and help you give back to others. You have so many skills you can share with the broader community!

Local Book Clubs

Join a book club. Book clubs are a great way to find people who share your interests. Look for a book club about a topic that interests you to find like minded people. Check out your local library for groups that gather monthly!

Get Outside

Take to the great outdoors! Spending time in nature is a natural mood booster, and doing it with others gives you a way to feel connected. Most areas have local groups that meet regularly to walk, hike, or cycle.

Maintaining Friendships as an Adult

Don’t forget about the friendships you’ve made throughout your life! Even if it has been a while since you’ve caught up, your old friends may be eager to reconnect. Remember to tend those friendships by making a point to connect frequently. Make a phone call, send a birthday card, or simply send your old friends an email or text to say you’re thinking of them.

Use technology to Build Connections

Technology makes it easier than ever to stay connected with others. Keep in mind that online friendships can count, too. For example, many Mighty Health members say they love the community and feel as though they know their fellow Mighty Health group members. 

Overcome Avoidance

Many people get stuck in a rut and feel too socially anxious to try to make new connections. Remember that building connections may be a new skill or one that's gotten rusty over the year. Like any new skill, practice makes perfect. Try striking up a low-stakes conversation with someone at the grocery store or coffee shop. From there, you could suggest meeting up for a group activity. Keeping things low-key prevents your anxiety from getting in the way of new friends. 

More Whole Health Resources at Mighty Health

At Mighty Health, we consider you part of our family. We’re committed to creating a space for people over 50 to make new friends and connect over a shared commitment to healthier aging. Download the Mighty Health app to get matched with a personalized health coach who can help you attend to your physical health, diet, and mental health. You'll also get access to our fantastic Mighty Health groups, where like minded people share their successes and challenges in becoming healthier.