3 ‘power habits’ to adopt in 2026 that build longevity

When people think about the future, living for a long time sounds pretty good. But living well for a long time – happily, in good health, and with financial security and relative independence – sounds even better.

The difference between these two scenarios is becoming a focal point in research around aging. The gap between how long people live (lifespan) and their quality of life (healthspan) is widening – with many spending up to 20 percent of their lives in poor health, and nearly 40 percent facing financial insecurity as they age. And with Canada set to officially become a “super-aged” nation (with more than one in five citizens older than 65¹) in 2026,² the conversation about how to improve healthspan is more critical than ever.

After all, longevity doesn’t happen automatically. The fourth-annual Ageing in Canada Survey from the National Institute on Ageing (NIA) ³, powered by Manulife and a key initiative of Manulife’s Longevity Institute, identifies several key indicators of aging well, and the barriers that currently exist for Canadians – including increasing social isolation, creeping financial insecurity, and gaps in health supports. These factors help to explain why nearly 40 per cent of the 6,000 Canadians aged 50-plus surveyed for the project report negative feelings towards aging (up from 33 percent a year earlier). Forty-three percent also reported they cannot afford to retire at their desired time – up from 37 percent in 2022.

Mark Hazelden, Executive Director of the NIA, says it’s time to create conditions in which every Canadian can thrive in old age. “Longevity isn’t just about adding years to life – it’s about adding life to those years,” he says. “The Ageing in Canada Survey shows that too many Canadians are experiencing poor health or financial insecurity as they age. Improving healthspan means addressing those gaps early and creating practical, evidence-informed solutions that help people age with confidence, independence, and dignity.”

A reality of modern life is that physical and mental health challenges intensify with age: According to Statistics Canada, nearly 80 per cent of Canadians over the age of 65 ⁴ now live with at least one chronic condition.⁵ And the NIA survey reports that 86 per cent of Canadians over the age of 50 needed health care services or treatments in the past year.

That’s one reason experts recommend adults of all ages incorporate habits and behaviours that lessen the risk of future health conditions into their daily lives. “Preventive health includes proactive measures, like staying up to date with routine screenings and immunizations, and taking steps to avoid injuries,” explains primary care physician Dr. Michelle Roseman, who works with Cleveland Clinic Canada (which is the medical director for Manulife Group Benefits.). “But it also involves lifestyle changes in areas like physical activity and nutrition – changes that both promote our well-being and reduce the risk of chronic disease.”

Such changes don’t have to be dramatic to be effective, says Jaclyn Pritchard, a Registered Dietitian and expert in behavioural change with Cleveland Clinic Canada. “Smaller habits can be very impactful,” she says, pointing to actions like adding a handful of leafy greens to your smoothie, or doing a dozen squats while brushing your teeth. “You can do a lot for your health in just a few minutes, while going about the routine of your day.”

Habit helpers:

• Use a digital tool, such as Manulife Vitality or the Manulife Mobile app, to set goals, access resources and track everyday habits that can improve your long-term health.
• Increase your knowledge by working with a registered dietician, trainer, and/or coach, whose services may be covered by your group benefits plan.
• If you’re having trouble accessing health care providers, check your benefits plan for virtual supports and resources that can help keep you on track.
• Learn how to stay on top of preventive screenings with Manulife Vitality (and earn points towards rewards).

Loneliness and social isolation increase the risks of both physical illness (such as cardiovascular disease or a weakened immune system⁶) and mental health and cognitive conditions (such as depression, anxiety, and dementia ⁷) as we age. “Strong social connections help us live longer, healthier lives,” says Dr. Roseman. “Research has shown that regular social engagement, in addition to physical activity and healthy eating, has beneficial effects on both our physical and mental health as we age.”

According to the NIA survey, isolation remains stubbornly high among older Canadians.

Nationwide, more seniors have weak social networks than strong ones, and only 28 per cent participate in weekly social, recreational, or group activities. ³

“One of the clearest messages from the Ageing in Canada Survey is that prevention can’t be postponed until later in life. That includes finding ways to stay socially connected,” says Dr. Samir Sinha, Geriatrician and Director of Health Policy Research at the NIA. “Small, everyday choices – from staying up to date on screenings to building movement and  connection into daily life – add up over time and play a powerful role in helping Canadians maintain their health, independence, and quality of life as they age.”

Habit helpers:

• See if a health spending account (HSA) in your benefits plan covers registration fees, club dues, or membership costs for social activities.
• If you have childcare, elder-care, and/or pet-care responsibilities, arrange for regular relief so you can spend time with others. Your HSA may help cover these costs.
• Log participation in healthy group activities (such as sports leagues or fun runs) in the Manulife Vitality app to earn points.  
• If you’ve been struggling with loneliness and have access to mental health support through your benefits plan, consider seeking support from a counsellor through an EFAP or mental health & counselling services.

For many Canadians, finances are a source of significant stress. The NIA report points to a host of money worries that are affecting the prosperity of older Canadians, including limited income, debt, rising costs, and supporting relatives.³

Taken together, these issues can negatively affect physical and mental health. “As individuals get older, they often experience more stressors, including financial stressors. When stress levels increase, it changes a huge host of things in our body: our circadian rhythms, our appetite patterns, our cortisol levels,” explains Dr. Stephen Pomedli, primary care physician at Cleveland Clinic Canada. “When we’re thinking of preventive activities as we age, it really helps to reduce the impact of stress on both our bodies and our minds.”

Whatever your current or future income bracket, experts say that knowledge is power: Understanding your finances—and your attitudes toward money—can help you feel more in control and less stressed.⁸

And when you feel secure in your finances, other benefits may follow. According to the NIA survey, respondents with a secure income were more likely to be satisfied with their level of social connection and access to care.

If just the thought of unpacking your finances stresses you out, don’t worry: You don’t have to do it alone. “Just as people routinely seek guidance from healthcare providers, like fitness trainers and nutritionists, to help take charge of their health, financial advisors and mortgage brokers can be seen as crucial partners in managing their financial well-being,” explains Jenn Ruso, Head of Residential Lending at Manulife Bank.

Habit helpers:

• Partner with an advisor to clearly establish long- and short-term financial goals – and to create a plan that gives you peace of mind.
• Schedule regular check-ins with your advisor to ensure you’re leveraging products that will support your aging years.
• Consider working with a therapist to help you understand, and better handle, your feelings about money. Your benefits plan may help cover this.