For New Year’s many people resolve to improve their health—whether by eating better or going to the gym more regularly. Those are valuable goals, but equally important for long-term wellbeing is a commitment to build and maintain strong interpersonal relationships. Strengthening social connections can have a profound impact on both mental and physical health well beyond a single year.
Sociologists refer to these supportive ties as “social capital”: the network of friends, family, neighbors and community members who provide emotional support, practical help and companionship. As people age, social capital often becomes more essential, yet it can be harder to cultivate and sustain.
The trend toward smaller networks
Research and reporting have documented growing loneliness and isolation among older adults. Several social trends help explain this decline in social capital.
One factor is changing family patterns. Studies show that a larger share of today’s retirees never had children compared with prior generations, leaving many without nearby family caregivers. Increased geographic mobility also means adult children are less likely to live close to aging parents.
Other societal shifts reduce opportunities for social connection: fewer people attend religious services or belong to clubs and civic groups, and divorce rates among those 50 and older have risen, leaving more people aging alone.
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The resulting impact on social capital
Longitudinal research confirms these patterns. A 20-year study of social networks among 61- to 63-year-olds found notable declines in the social supports available to older adults between 1994 and 2014. Findings included:
- A decline in the share of seniors living with a spouse or partner, from 75 percent to 68 percent.
- A reduction in the average number of children per senior, from about three to just over two, reflecting a higher proportion with no children.
- Fewer seniors with an adult child living within 10 miles—down from 68 to 55 percent—and a drop in the share with any nearby family member, from 34 to 23 percent.
- A fall in the percentage reporting good friends in their neighborhood, from 69 to 58 percent.
- A decrease in those attending religious services at least three times per month, from 56 to 41 percent.
>> Related: Solving the Baby Boomers’ Loneliness Crisis
A looming caregiving crisis
These trends raise practical concerns. As lifespans increase, more people will need assistance with daily activities and medical care. Historically much caregiving has come from family and close friends; with social networks shrinking, demand for caregivers will increasingly outstrip supply unless new approaches emerge.
The combination of more older adults, fewer nearby family members and declining community engagement creates the potential for a wide-reaching caregiving challenge in the years ahead.
>> Related: The Challenge of Long-Distance Caregiving
Boosting your social capital
The good news is that social capital can be strengthened with intentional steps. Building or rebuilding a supportive network takes time, but acting now improves resilience and reduces the risk of isolation later.
Nurture existing relationships
Invest time in the relationships you already have. Host dinners or casual get-togethers, start a book or game club, or plan group outings. These efforts deepen bonds and encourage reciprocity, so friends and family are more likely to be there when you need support.
Make new friends
Opportunities for new connections are often nearby. Get to know neighbors by walking your neighborhood, saying hello, or hosting a small block party or holiday open house. Simple, regular interactions can lead to meaningful friendships while also providing gentle daily exercise.
Consider a new location
If your neighborhood limits opportunities to meet people, consider housing options that encourage social interaction. Multi-family buildings, condominiums, co-housing communities and retirement communities often provide shared spaces and planned activities that make forming friendships easier. Continuing care retirement communities additionally offer a continuum of care if health needs change over time.
>> Related: Why Every Retiree Should Consider a Retirement Community
A safety net for your future
Health is more than diet and exercise. Emotional wellbeing and long-term resilience depend on the quality of our relationships. Strong social capital provides practical assistance and emotional support during difficult times, and it enhances everyday life. It’s never too late to begin strengthening your social safety net—small, consistent steps can produce lasting benefits for your health and peace of mind.