Socializing can boost your physical and mental health and even reduce your risk of cognitive issues such as dementia. Here’s how to stay social as you age.

As you get older, your social life might start to dwindle. Between retirement, kids growing up, and health limitations that may keep you at home, it can be easy to lose touch with others. But not seeing friends and family members can come at a cost.

Some research suggests that social isolation is linked to a 50% greater risk of developing dementia, a condition involving a decrease in memory and thinking ability (the most common form of dementia is Alzheimer’s disease). Spending time with others can help offset these effects.

Does being social prevent dementia? Not entirely, but it can help. There’s no guaranteed way to ward off dementia, but experts believe that staying socially active helps reduce the risk. One study found that socially active older adults had a 38% lower risk of dementia than people who were less socially active.

Compared with their less social peers, the more social adults also had a 21% lower risk of developing mild cognitive impairment (MCI), a condition involving thinking and memory problems that can progress to dementia.

The study found only a correlation between staying social and a lower risk of MCI, so it’s possible that the link has another cause — but there are reasons to be optimistic about the findings.

Staying social acts as a buffer against stress, depression, and anxiety while offering a sense of belonging and social support, which can help foster effective coping strategies in tough times.

Social interaction can also help build cognitive reserve (a kind of brain agility that helps with problem-solving), which protects against cognitive decline. One 2025 study suggests that staying social may delay the onset of dementia by up to 5 years.

Maintaining a social life has physical benefits as well.

Having strong social ties is associated with a lower risk of heart disease, stroke, and high blood pressure. It has also been linked to improved sleep quality and a longer life expectancy, possibly because our close relatives help us and encourage us to adopt healthier behaviors, such as going to the doctor.

If you’re looking to expand your social circle, you may not have to look far. You can start with your existing friends and family, as well as your neighbors and community.

Here are a few ways you might want to try to be more social:

  • Spend more quality time with family and friends: Reach out to someone you haven’t talked to in a while, or arrange a standing time to catch up with a loved one on the phone.
  • Reconnect with old friends: These days, you can reconnect with people you haven’t talked to in years by reaching out on social media platforms such as Facebook. Look for old friends and catch up with them in person or through a video chat.
  • Get active with others: Find a group that’s interested in an activity you enjoy, such as walking, dancing, or pickleball. Or consider meeting up with a neighbor, family member, or friend for a regular walk.
  • Volunteer with a group: Volunteering is a great way to give back and make connections in your community. Find a group that works on a cause that’s meaningful to you, or look for what your community needs most.
  • Get to know your neighbors: If your neighborhood sponsors events, stop by and introduce yourself or catch up with people you already know. If a new neighbor moves in, knock on their door to say hello and welcome them.
  • Shake up your routine: If you’re always doing the same things, you’re probably going to see the same people. Try taking a new exercise class or going to the grocery store at a different time.

Does online socialization ‘count’?

So much socialization now happens online, whether through social media or video calls. Online socialization can be a valuable way to connect with people who live far away, and it can help you stay in touch with others if you can’t easily leave home or if you experience social anxiety.

However, evidence suggests that in-person socialization offers more mental and physical health benefits. Ideally, you can use a mix of in-person and online socialization to keep up with the people in your life.

While there’s no way to definitively prevent dementia, being social is one of the health habits that can help lower your risk of developing dementia.

Other beneficial strategies include:

  • managing your blood sugar, blood pressure, and weight as needed to stay within recommended ranges
  • eating a nutritious, balanced diet
  • exercising regularly
  • treating any hearing problems you may have

Staying social cannot definitively prevent dementia, but it can help lower your dementia risk.

Socializing can boost your mental and physical health by promoting well-being, keeping you active, and building up your cognitive reserve.

In-person socialization is best for health benefits, but online socialization can help you stay in touch with people who live far away or help you connect with others if you cannot easily leave your home.