Contents cultivate a friendship - 3-minute read

• Inform - Top 5 Tips to keep great friendships

• Motivate - Meet the grandad of 5 who scaled Everest

• Educate - Always wanted to be Robin Hood - what are you waiting for?

Human beings are social. We all need human connections to varying degrees but as we age we can find our social circle dwindling. At one time we may have had a very busy life which revolved around the kids and their social activities but as they move away from the family home, making new friends or reconnecting with old ones becomes more important. Social connection is important for our health and wellbeing. Having others to talk to can help keep the brain sharp and allow you to see other perspectives. Connecting is good for mental health and allows you to express emotions. It can even have a positive effect on the immune system. Being a good friend is not easy and requires some skill and attention. Lets review some tips that can help cultivate thriving friendships :

• Paying attention - When you meet up with your friend , put your phone away and give them your full attention. It can be very beneficial to get away from your own daily stresses to wholly concentrate on another person and what topics they want to discuss. Ask open ended questions that draw the person into a deeper conversation. Think back to a time when you had a really helpful discussion with a friend , it is likely that the reason you enjoyed the discussion was that you had the time and space to really express yourself .

• Avoid gossip - The best conversations are where you discuss ideas or topics of interest. What can you learn from that person? Have they travelled somewhere you might want to go? Gossip always has negative undertones. No one is perfect so make a pact not to judge others and concern yourself with lifting others up rather than putting them down

• Walk the talk - If you make a commitment then do your utmost to keep it. We have all experienced friends who have let us down at the last minute which has left us disappointed. Don't fall into that category yourself

• Don't offer advice unless it is solicited - Often it is more helpful to explore feelings and allow a friend to verbalise their thoughts rather than jumping in to offer well intentioned advice . A question such as "What would be your next step?" or "How did that make you feel?" can really open the door for a deeper connection

• Experience new things activities - Experimenting with new activities with a friend can be a way to really strengthen a relationship especially one that is fairly new. Laughing or focusing on a shared task helps build memories and will make both of you want to spend more time experiencing things together

Friends are like diamonds, extremely precious and can be priceless. Make a commitment to give that old friend a call or attempt to forge a conversation with someone that goes deeper than the usual chat about the weather.

Wednesday's exercises focus on cultivating balance reactions. Being ready for anything life throws at you is time well spent . - Give these a go.

We all need some inspiration to keep us motivated. During lockdown Graham Keene trained on the hills of Devon, Uk to prepare for an Everest climb. In May 22 , Graham became the oldest man to have scaled Everest , beating the record of Sir Ranulph Fiennes who was 65 when he set the record in 2009. At age 68 , Graham is a grandad of 5 , trained by walking with weighted back packs and sleeping in a tent at night that slowly took the oxygen out of the air to ensure his body could prepare. He took up climbing after he retired and has built up to this feat by climbing mountains around the world . To read more see the link below :

If climbing Everest sounds like a step too far, then Archery could be an option to work on your balance , focus and upper body strength. Although a more unusual option, age and physical ability can be accommodated. There are many clubs or groups around the Uk that would be keen to encourage new members and let you try the sport for yourself . You can challenge yourself , or compete against others, don't leave it just for Robin Hood . Take a look at the archery website below and see if there is a club near you .

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