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Live your best life for longer

July 25, 2025 | 7 min read

Preserve your physical health and mental wellness today for a better tomorrow

Age only moves in one direction. And as lifespans increase, many are living well into their 80s¹. But how many of those later years can one expect to spend in good health?

As Canada’s senior population continues to grow, the idea of ‘healthspan’—the number of years a person can expect to live without any age-related chronic illnesses or diseases—has gained profile. Health Canada uses the health-adjusted life expectancy (HALE) measure ², to gauge the average number of years a person can expect to live in full health. Today, that measure is 69.7 years². Lifespans, on the other hand, have increased over the past decades, with men’s life expectancy being 79.8 years and women’s 83.9 years³. That means many can expect to spend nearly 10 of their later years in ill health².

The question becomes: What can a person do today to preserve and extend their healthspan to build for a more enjoyable future and healthy later life?

Three pillars of health

To start, it’s important to remember that three pillars of health are interconnected—care for your physical self, for your mental wellness, and for your financial health. Each pillar on its own plays a key role in supporting overall health and well-being, but taking care of one of them can also have a positive impact on the other two.

Care for your physical self

Maintaining physical health involves the practice of five crucial activities: ensuring proper nutrition, engaging in regular physical activity, maintaining a healthy weight, avoiding smoking, and limiting alcohol intake⁴.

As we age, keeping physically active is especially important. Exercise preserves the body’s flexibility and supports freedom of movement. It helps keep the effects of aging on joints and muscles at bay. It also boosts a person’s energy, reduces the risk of developing some conditions (i.e., arthritis, osteoporosis), and can therefore be instrumental to improving quality of life in older age.

Care for your mental wellness

The connection between mental health and physical health has been well documented. For example, it’s been shown that physical activity leads to the release of endorphins, ‘feel good’ hormones that lift one’s mood and help in managing stress and anxiety⁵. Exercise can also help keep cognitive decline at bay, including Alzheimer’s disease and related dementias (ADRD), Parkinson’s, and severe depression⁶.

In addition to regular exercise, being socially engaged and participating in community activities has been shown to support cognitive health in older adults⁷. Maintaining close relationships and feeling socially connected to others plays a strong supporting role when it comes to overall well-being⁸. Indeed, numerous studies have described social isolation and loneliness as a “serious yet underappreciated public health risk⁸”, highlighting how important it is to foster meaningful social connections.

Focus on financial health

‘Financial health’ concerns the overall state of someone’s financial situation. Good financial health means there’s enough money to cover one’s living costs and perhaps fulfill some personal goals. Poor financial health means there’s not enough money to cover living costs, which can lead to worry, chronic stress⁹, and limited opportunities for activities to support physical health.

Getting to ‘good financial health’ isn’t always within a person’s full control. Many Canadians feel they’re not saving enough for the future. A recent survey shows that 70 per cent of participants don’t think they're saving enough for when they retire. Sixty-six per cent also think they’ve underestimated how much money they’ll need when the time comes.¹⁰

As retirement draws near, having a financial plan in place can help with that anxiety. Such a plan could include converting savings, including personal savings and group pension plans, into retirement income vehicles (e.g., Registered Retirement Income Funds (RRIFs), Life Income Funds (LIFs), guaranteed income products, such as annuities in Canada). A financial advisor could help inform decisions made that work in line with an individual’s life circumstances.

Another consideration (as part of a personal financial plan) may be affordable life insurance. That’s because as policy premiums get paid (for a whole or universal life insurance policy), cash value in the policy typically grows on a tax-deferred basis. In some instances, that cash value may be accessible through loans or withdrawals to supplement retirement income.

In addition, some insurance policies have an option where policyholders can access a portion of the death benefit early (i.e., accelerated death benefit or ADB rider) to help pay long-term care expenses. This approach could help in preserving retirement savings¹¹. Accessing the ADB will reduce the death benefit paid to beneficiaries after the policyholder’s death, however. It’s essential to consult a financial advisor to understand any specific financial implications based on individual circumstances.

Other building blocks of longevity

In recent years, in response to the analysis of accumulating health data, the topic of longevity has come into sharper focus. During a panel discussion at the 2024 World Economic Forum held in Davos, Switzerland, titled Navigating Longer Lifespans, Manulife CEO Roy Gori shared insights on longevity factors that may have an impact on a person's healthspan:

Nutrition

There’s a direct link between illness and the consumption of ultra-processed foods, highly impactful among adults, even higher among children. Committing to a more nutritious diet can limit the detrimental effects of unhealthy food.

Social isolation

In 2022, Statistics Canada reported an estimated 19 to 24 per cent of Canadians over 65 felt isolated and wished they engaged in more social activities.¹² A lack of social connection carries risk on a similar scale as alcohol use, obesity, sedentary lifestyle, and air pollution.

Sleep

Recent research says people who have seven to eight hours of restful sleep each night (and few other sleep-related issues) are likely to live longer that those who don’t (4.7 years longer for men, 2.4 years longer for women).¹³Some studies claim up to one-third of Canadians aren't getting enough sleep, and thousands suffer from insomnia, or other sleep disorders.¹⁴

Frequently asked questions

What are some things I could do to improve my physical health and wellness?

You might think about trying one or more of the following activities to stay healthy or get started on a better-health journey:

Try to increase your regular exercise
Consider your diet and whether you could make it more balanced
Drink plenty of water
Get enough sleep
Manage stress – practice relaxation techniques
Limit alcohol and avoid smoking
Visit your healthcare provider regularly
Maintain a healthy weight
Stay connected socially with friends
Watch what you eat and try to avoid eating out of boredom or stress

Sticking with regular exercise is a challenge. What are some fun things I could do to try and stay active?

Exercise doesn’t have to mean joining and going regularly to a gym. The idea is to get moving, and could include activities like riding your bike or dancing, gardening, walking or even just playing with pets. Though not ‘official’ exercise, it’s all movement. By staying active doing something you enjoy, you’ll soon find yourself engaged where it doesn’t feel like you’re exercising at all. In addition, both our physical and mental health reap benefits from physical activity. Moving is good for your overall health.

Mental health and physical health go hand-in-hand. How might I maintain my mental wellness?

Many of our suggestions about physical health and wellness can also have positive outcomes for your mental health. Both are intricately connected. But with mental health:

Mindfulness and meditation can help reduce stress and enhance emotional regulation.
Gratitude practice, where you regularly note things you're thankful for, can help shift your focus to positive aspects of life.
Limit screen time, especially before bedtime.
Seek professional help if you experience persistent or severe symptoms such as low mood, lack of motivation, or troubles in relationships.

What’s the impact of financial stress on health?

Financial stress can have a significant impact on a person’s health, both mentally and physically ¹⁵. It can be a major source of anxiety, depression and lead to chronic stress, which could exacerbate mental health issues ¹⁶. It can also lead to unhealthy coping behaviours (e.g., overeating, smoking, drinking), and strain interpersonal relationships. If that becomes the case, it may be time to reach out for professional help. Our blog post, titled Your mental wellness resource, may be one place to start.