Staying social and engaged

Why does staying socially engaged matter as you age?

Being socially isolated, lonely or living alone is linked with a higher risk of dying earlier, and the size of that link is comparable to other well-established risk factors¹. These are links, not proof of cause. The link was stronger in groups with an average age under 65 than in older groups, so this isn't only a later-life matter¹.

Strong social ties are also associated with lower cardiovascular risk, better immune function and lower death rates². Social engagement is linked with better thinking and memory, less stress and steadier emotions. Isolation and negative interactions are linked with distress, depression and anxiety². Older adults with close social ties are more likely to take up health-promoting habits and show less frailty and cognitive decline².

Connection and activity tend to go together. People with more social support for being active, especially from family, are more likely to be active in their leisure time³. It isn't clear which comes first: support may lead to more activity, or more active people may simply attract more support³.

How does staying active help older adults' wellbeing?

Staying active helps protect fitness, everyday function and mood. Regular activity can help counteract age-related declines in physical, thinking and emotional health and improve quality of life⁴. People who are active tend to have better muscle and heart-and-lung fitness, better bone and functional health, and lower rates of heart disease, high blood pressure, stroke, diabetes, cancer and depression⁵.

You don't need to reach a target first. Some activity is better than none, and benefits appear even below the recommended amounts⁶. If you're inactive, start with small amounts and gradually add time, frequency and effort⁵. The WHO recommends at least 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity a week, or an equivalent mix, plus muscle-strengthening on at least 2 days a week. Adults aged 65 and over also benefit from varied activity that emphasises balance and strength on at least 3 days a week⁶. Balance and functional exercises reduce falls^6,7.

Many people exercise to keep their independence and to make daily tasks, such as rising from a chair or climbing stairs, easier⁸. Progress is usually slow, so it helps to notice those gains. Walking in a group is linked with lower depression scores and better fitness and walking ability⁹.

How do you keep an active social life as you age?

Doing activity with other people is one of the best-supported ways. Community programmes for older adults mostly improved activity, social participation or both, and none reported harm¹⁰. Programmes that combine several elements, such as exercise plus social time, were the most consistent¹⁰. Exercise programmes were more likely to increase social participation than social programmes were to increase activity, so an activity group can do both jobs¹⁰.

Support from family, friends and staff, and a feeling of belonging, help people keep going⁸. Interest in an activity may get you to join; the connection you feel is what keeps you coming back¹¹. Buddy-style approaches, where you exercise with a partner, have worked well for older adults³.

• Pick something you already enjoy: walking, a hobby or a local community group. Taking part in community, hobby or sports groups is linked with a lower risk of later disability, with sports and hobby groups showing the strongest links¹².
• Walking groups tend to be acceptable, with a low risk of serious adverse effects⁹.
• If transport is a barrier, look for groups you can reach on foot or by a simple route⁹.
• If you look for groups online, check them with someone you trust before sharing personal or payment details.

Groups won't suit everyone, and some people find socially prescribed activities bring on anxiety¹³. Try something smaller or quieter if a group doesn't feel right.

What do 'blue zones' teach about activity?

They suggest activity works best when it's part of daily life. In these regions, activity is mostly habitual movement such as walking, at levels roughly matching 30 minutes of brisk walking on most days or 8,000–10,000 steps a day¹⁴. In Sardinia, many residents farm and shepherd into old age, alongside strong community and family ties². Okinawa's moai are lifelong social support groups, and similar communal structures in Cilento, with shared meals and local festivals, foster a sense of belonging².

The practical lessons are simple: walk to a friend's house or the café, and do something every day that you enjoy¹⁵. Longevity comes from many interconnected factors, so be cautious of anyone selling a single factor as a silver bullet¹⁵.

The blue zones are contested, including whether reported ages are accurate, and these lifestyles may not transfer to other places. Treat them as ideas to borrow, not guarantees.

Does activity slow ageing at the cellular level?

Possibly a little, but it's too early to say it makes a difference to your health. Exercise is linked with slightly longer telomeres, which are one marker of cellular ageing. The effect is small to moderate and seems to depend on how long and what type of exercise people do¹⁶. In people, moderate activity is associated with longer telomeres, which is not proof of cause¹⁴.

High-intensity interval training and combined aerobic and endurance training may be promising, but it's too early to rely on them¹⁶. One proposed explanation for why active people have a lower risk of many long-term conditions is slower biological ageing, but that remains an idea, not a proven fact⁴.

So focus on being regularly active in ways you can keep up, not on any cellular marker. Include some strength work as well as walking or other aerobic activity: strength training helps preserve muscle mass and metabolic health and helps prevent frailty².

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

A sore muscle or joint is a reason to ease off. See a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through; get it checked by a doctor.

Loneliness and low mood often go together². If feelings of isolation or low mood feel heavy or don't lift, talk to your doctor or a mental health service. If you're having thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number if you aren't safe.

If you've had repeated falls or are at high risk of falling, ask a doctor or physio which type of activity is right for you. Balance and functional exercises reduce falls, but walking alone has been linked with more fall-related fractures in people at high risk^6,4.

If you have osteoporosis or a disability, check with a health professional, physio or disability specialist about the right type and amount of activity¹⁷. Activity is considered safe and beneficial for people living with disability when it suits their current activity level, health and function⁶.