Thriving in 2025—How to Stick to Your Health Goals

We are a month into the new year and the start of a new year often feels like the perfect time to embrace positive changes, especially when it comes to health. For those enjoying retirement or planning for it, taking steps to maintain and improve your well-being is one of the most rewarding things you can do. Whether you're looking to feel more energized, move with ease, or simply enjoy life to the fullest, here’s how to set yourself up for success with your health goals in 2025.

Start with realistic goals
Big changes can feel overwhelming, so focus on small, achievable steps. For example, instead of thinking, “I need to completely overhaul my diet,” try something manageable, like having an apple or a handful of berries with lunch each day. Or if you’re new to exercise, commit to a 10-minute walk around the block each morning instead of aiming for an hour-long routine right away. Small victories add up, and they make it easier to stay motivated.

Make movement enjoyable
Exercise doesn't have to mean running marathons or lifting heavy weights. The best kind of movement is the one you actually enjoy. If you love gardening, turn weeding and planting into your daily workout. Prefer social activities? Try line dancing or join a local walking group. Even chair yoga or stretching while watching TV can make a big difference. And if you're wondering how much is enough, aim for about 30 minutes of activity five times a week—but remember, every little bit counts.

Nourish yourself with good food
Eating well is one of the simplest ways to stay healthy and feel great. Try adding a banana to your morning cereal or a slice of avocado on whole-grain toast. Enjoy hearty soups filled with beans, lentils, and vegetables, or snack on nuts and seeds instead of chips. And don’t forget to drink plenty of water—keeping a reusable water bottle nearby can be a great reminder to sip throughout the day.

Stay connected
Health goals are more fun when shared with others. Invite a friend to join you for a morning walk or ask a family member to cook a healthy meal together once a week. If you like group activities, sign up for a yoga class or join a community sports team. Surrounding yourself with supportive people can turn goals into shared adventures, keeping you motivated and bringing a little extra joy to your journey.

Be consistent and celebrate yourself
Building new habits takes time, so a routine can make things easier. For instance, set a regular bedtime to ensure you get quality sleep or commit to stretching each morning to start your day feeling limber. And don’t forget to acknowledge your progress! Celebrate those wins if you’ve stayed active for a week or tried a new healthy recipe. Maybe treat yourself to a new book, some cozy socks, or just a moment of pride in how far you’ve come.

Remember, improving your health isn’t about perfection—it’s about progress. By taking small, consistent steps, you’ll create lasting habits that help you thrive. Here’s to a year filled with vitality, joy, and all the rewards that come with prioritizing your well-being.

Practical Ways for Seniors to Make and Keep Friends 2

Now that you understand why forming friendships in retirement can feel challenging, let’s explore ways to overcome those barriers and build meaningful connections. Friendship in later years is not only possible but also incredibly rewarding.

Rekindle the Three Pillars of Friendship

To rebuild proximity, start by getting involved locally. Whether it’s through a neighbourhood group, a local seniors' center, or a faith community, proximity happens naturally when you see people regularly. For example, places like the Wilson Seniors Advisory Association in Port Coquitlam often host events, activities, and clubs designed for older adults.

Shared life experiences can be cultivated by participating in group activities. Take a class at your local community center or explore organizations like CARP (Canadian Association of Retired Persons). Many centers in Vancouver and surrounding areas offer programs tailored to seniors, from painting to computer skills.

Restoring energy doesn’t mean pushing beyond your limits—it’s about finding activities you enjoy and doing them with others. Whether it’s yoga, a walking group, or even joining a book club, shared enthusiasm fosters connection.

Practical Friendship-Building Ideas

• Explore lifelong learning: Universities like UBC and SFU offer continuing education courses for older adults. These classes can sharpen your mind and introduce you to like-minded people.
• Join interest groups: Whether it’s knitting, gardening, or hiking, Meetup.com and local Facebook groups can connect you to hobby enthusiasts in your area.
• Say yes to invitations: Accepting and extending invitations for coffee or lunch can create a rhythm of regular interactions, leading to deeper bonds.

Online Friendships and Support

Today’s technology has made connecting easier than ever. Platforms like Zoom or apps like Nextdoor can help you meet people virtually before taking the next step of meeting in person. For dating or companionship, try websites like SilverSingles or OurTime, which cater to those over 50.

The Importance of Volunteering

Volunteering is another fantastic way to meet people. Whether it’s mentoring a younger generation, helping at food banks, or volunteering at local hospitals, these activities create shared purpose and connection. In British Columbia, organizations like Volunteer BC or local community centers always welcome seniors who want to give back.

Build Connections While Staying Active

Fitness classes are a fun, low-pressure way to meet others. Many senior centers offer low-impact activities like water aerobics, tai chi, and walking clubs. For something adventurous, consider joining groups like the Vancouver Outdoor Club for Women.

Travel and Exploration

If you have the means, travel can open doors to friendships. Group tours specifically for seniors often create bonds over shared experiences. Companies like ElderTreks or local travel groups can help you connect with fellow adventurers.

A Final Thought

Loneliness doesn’t have to define your retirement years. By taking small steps to rebuild the three pillars of friendship—proximity, shared life experiences, and energy—you can create meaningful, lasting connections. Along the way, you’ll find not only new friends but also a renewed sense of purpose and joy.

For additional support and resources, check out these Canadian organizations:

• Better at Home (www.betterathome.ca): Provides support for seniors looking to connect and live independently.
• The Seniors Services Society of BC (www.seniorsservicessociety.ca): Offers programs and housing support for older adults.
• CARP (www.carp.ca): Advocacy and community-building for Canadians 50+.

Building friendships as a senior takes effort, but it’s worth it. With an open heart and a willingness to engage, you’ll discover the joy of connection that enriches every aspect of life.

 

Building Friendships in Retirement—Understanding the Foundations 1

I live on the outskirts of Vancouver and might know the city's reputation for being friendly but reserved. Many newcomers describe it as a place where forming deeper connections can be challenging. It’s a sentiment that resonates across Canada, especially as adults and seniors find themselves in new life stages where making friends doesn’t come as easily as it did in school days.

But why is it harder to make friends as we age? One explanation is the three key pillars of friendship: proximity, shared life experiences, and energy.

The Three Pillars of Friendship

Proximity refers to how physically close you are to others. When you live near someone or see them regularly, such as a neighbour, you're more likely to develop a friendship. For example, college dorm studies show students living across the hall have a 90% chance of becoming friends, while those at opposite ends of the dorm have only a 10% chance.

Shared life experiences, or "life cycle timing," is another essential pillar. Think back to your school years—you and your peers moved through life together. From classrooms to shared milestones like exams, sports, and parties, you were aligned in your life journey.

Finally, energy is the glue that binds these pillars together. It reflects shared enthusiasm for activities or interests, whether it's cheering for a sports team, dancing, or simply enjoying a regular coffee outing.

As young adults, these pillars align naturally. But in our late 20s and beyond, life begins to scatter us. Careers, marriages, children, and moves all challenge the stability of these connections. By retirement, the situation can feel even more fragmented.

Why Seniors Struggle to Form Friendships

For seniors, the barriers to making friends can feel even higher. Proximity might shrink as we become less mobile or live alone. Energy for activities may diminish due to health concerns. Shared life experiences can also feel out of sync—perhaps one senior is managing a chronic illness or caring for a spouse, while another is focused on leisure activities or grandchildren.

This loss of connection isn’t just emotional; it can affect your health, too. Studies have shown that loneliness and social isolation increase the risk of conditions like heart disease, stroke, and even dementia. Seniors with strong social ties, however, often enjoy better physical and mental health, longer lives, and more positive outlooks.

Understanding these pillars and their challenges is the first step toward fostering new friendships in retirement. The good news is that there are many ways to rebuild these connections, and you don’t have to do it alone.

Feeling low, try volunteering to cheer you up.

 Volunteering benefits not just the organizations and people being helped but also the volunteers themselves. Research shows that volunteering can improve social connections, mental well-being, physical health, and overall quality of life. These benefits are particularly strong for older adults, who often experience increased purpose and reduced loneliness through volunteering. Helping others, participating in community programs, or engaging in environmental projects can contribute to better mental and physical health and even a longer life.

For retirees or those considering retirement, volunteering can be an excellent way to stay active, meet new people, and make a meaningful impact. Whether you choose to volunteer regularly or occasionally, the sense of accomplishment and connection that comes from giving back can boost your confidence and bring a sense of fulfillment.

Volunteering is part of what’s known as “social prescribing.” This approach connects people with activities and services in the community that help address social or emotional challenges, such as isolation or a lack of purpose. By engaging in volunteering through social prescribing, individuals can improve their well-being while contributing to their communities.

Volunteering is flexible, so you can choose something that suits your interests and schedule. Whether it's lending a hand in civic projects, environmental conservation, or educational programs, every effort counts. Beyond helping others, volunteering allows you to stay engaged with life, grow personally, and even discover new passions. It’s a win-win for everyone involved.