Three Canadians over 75 share their secrets to living longer, healthier lives
October 8, 2025 | 7 min read
Canadians are living longer than ever before, with average life expectancy now exceeding 84 years for women and 80 for men, according to Statista1. But, as anyone who’s experienced health challenges later in life will tell you, the measure of a life stretches beyond a line on a chart.
Increasingly, people aren’t just talking about life span, but health span: the number of years you can live in good mental and physical health, and do things, big and small, that bring you joy.
“Later in life, it’s not about being a marathon runner, achieving peak physical performance or even exactly how long you live,” says Paul Savage, head of individual insurance at Manulife Canada. “It’s about how well you live.”
According to Dr. Vipan Nikore, an internal medicine physician with Cleveland Clinic Canada, which serves as the Medical Director for Manulife Canada, healthy aging begins with a proactive and preventive mindset. “Aging well isn’t just about luck or genetics—it’s about the habits we cultivate along the way,” says Dr. Nikore. He notes the most vibrant older adults are those who stay curious, connected and committed to small daily healthy habits.
Need some inspiration? We talked to three Canadians over the age of 75 who are thriving in their later years and asked Dr. Nikore to weigh in on what they say are their secrets to longevity.
Steve K.
Age: 79
Where he lives: He splits his time between homes in Vancouver and Palm Springs, Calif.
Motto: Stay active. Stay curious.
Daily routine: Steve’s day starts at 7:30 a.m. with a mug of hot water and seven minutes of strength training. After breakfast, he may play golf or film for his YouTube channel, lingosteve, where he makes videos about learning new languages. “Learning keeps me mentally agile and engaged,” says Steve. “It’s the ultimate brain workout.” In the evenings, after dinner and a glass of red wine with his wife, he typically heads to bed by 11 p.m.
On his plate: A Mediterranean-inspired diet of fish and vegetables—with the occasional piece of meat. Dark chocolate is his go-to treat.
Keep Learning: Lessons in longevity: Expert tips for living a longer, better life
Learn more about how the basics such as exercise, eating healthy and making time for friends can lead to a longer life.
Most recent health win: Maintaining a regular kettlebell routine with YouTube workouts. He also walks regularly and climbs stairs two steps at a time. He tries to stay active every day, rather than striving for lofty fitness goals.
Next goal: His social circle has shrunk over the years, and Steve has been working to grow an online community of language learners and experiment with AI tools to generate more language content for his platform.
Dr. Nikore’s notes: I like the way Steve’s strength-training routine is built into his mornings; he’s kept it short, simple and sustainable for the long term. We gradually lose muscle mass as we get older which can increase the risk of falls and injuries. Strength training helps to decrease that risk and supports our bone health. It’s important as we get older to also incorporate stretching and mobility exercises into our routines.
It’s inspiring to see Steve continuing to challenge his brain in different ways. Some studies suggest that mental stimulation combined with other healthy habits, such as physical activity and not smoking or drinking heavily decreases the risk of dementia by 60 per cent.2 The Mediterranean diet Steve follows, which includes high consumption of healthy fats, whole grains, fruits and vegetables, not only supports brain health but also lowers the risk 3 of cardiovascular events like heart attacks and strokes.
Barbara B.
Age: 90
Where she lives: Mississauga, independently in a condo
Motto: Keep moving but listen to your body.
Daily Routine: Barbara gets up between 7 and 9 a.m. Throughout the day she typically does light housekeeping, attends a social event in the building, such as playing euchre or bridge, and chats with neighbours. Once a month, she goes out for lunch with old friends. “If I want to talk to someone, I just walk into the hallway,” she says.
On her plate: Home-cooked meals prepared by her daughter. Personal support workers (PSWs) visit three times a day to help her at mealtimes. “If I haven’t had enough of something, they remind me,” she says.
Most recent health challenge: Three years ago, Barbara suffered a stroke that left her struggling with mobility and diminished confidence. Recovery was slow and painful at first, but she stuck with a physiotherapy routine. She also listens to her own body. “I take a rest or nap when I'm tired.”
Most recent health win: After avoiding the stairs completely, she is now climbing 60 per day to keep up her mobility. She also walks 1.5-kilometres round trip to the local shopping mall several times a week. “I’m now able to walk there and back without resting,” she says.
Next goal: This summer, Barbara has planned to go to Sault Ste. Marie to visit one of her sons, which motivates her to keep up with her stair climbing and daily walks. She’s regained much of the freedom and confidence she lost after her stroke through slow but steady movement. “My children tell me ‘Mum, keep trying.’ And that’s exactly what I do. You can achieve so much, one step at a time.”
Dr. Nikore’s notes: As people age, it’s important to find ways to keep up or build new social connections. Barbara’s living environment supports those efforts. Others may have to work a bit harder, including moving into a living environment where a community exists, accepting invitations even if they’re outside your comfort zone, volunteering for social causes, joining a club or picking up a sport or hobby. Connecting with neighbours, family and friends can improve mental health, enhance cognitive stimulation and protect against memory loss and decline. 4
Her dedication to staying physically active is also paying off. Exercise can help maintain and optimize mobility, muscle strength and cardiovascular health. While older adults can aim for150 minutes per week of moderate or more vigorous physical activity for optimal benefits, even adding 15 minutes per day of exercise can have health benefits for those who are less active.
Lastly, she’s wise to receive visits from PSWs and go to physiotherapy. It’s important to attempt to remain as independent as possible, but also to ask for help and use resources when needed.
Ellen M.
Age: 80
Where she lives: Toronto, independently in a duplex.
Motto: Keep learning, keep moving, never stop dreaming.
Daily routine: Waking at 6 a.m., Ellen, spends her days running workshops at Black Lane Studios, a community arts nonprofit she founded post-retirement, and visiting her daughter and grandchildren, who live nearby.
On her plate: A diet of fresh fruits, vegetables, oatmeal, chicken, fish and eggs. After her cholesterol tested high, she cut back on animal fats— red meat is a rare treat. “I’ve always been conscious of eating well.”
Best way to stay sharp: Ellen recently took on video editing. “It exercises a totally different part of the brain. It made me think in a whole new way.”
Most recent health challenge: Returning to the gym after a break and building up to three visits a week. “I began working out 10 years ago, and I’m glad I did. It made it easier to stay strong as I got older.”
Next goal: Launching Mapping our Memories, a project which involves archiving the lives of seniors in written and video form. “It’s about preserving our neighbourhoods and stories. When a person loses their memories, they lose who they are.”
Dr. Nikore’s notes: Ellen’s attitude towards learning new things will serve her well. Studies 5 have found participating in mentally stimulating activities helps memory function and maintains brain volume in older adults. She’s also clearly goal-oriented and creative. That sense of purpose contributes to happiness, well-being and relationships, which can also improve longevity.
Since Ellen is living independently in a duplex, it may be a good idea to have an occupational therapist do an assessment of the home, to see if adjustments are needed to ensure it’s safe, functional and optimized to decrease the risk of falls. For those living independently, it’s important to review your physical environment on an ongoing basis as you age.
Ellen has made some positive changes to her diet. For others, it can be helpful to check-in with a dietician to make sure they are still getting the key nutrients that support health. Some people who consume a strictly vegan or plant-based diet may need to supplement with essential nutrients such as vitamin B12, iron and Omega-3 fatty acids.
Building in more support
Helping people live longer, healthier lives is a driving force behind product innovation at Manulife – and programs like Manulife Vitality, which is available to individual insurance members and encourages them to take small everyday steps toward better health, are having a positive impact.
Related: Discover how Manulife Vitality can help you develop and maintain healthier habits
Check out our FAQs, hear from members and learn what makes Manulife Vitality different from traditional insurance.
Recent data from Manulife Vitality’s Vitality Check shows that members with key biometrics outside of a healthy range, who participated for two consecutive years between September 2016 and November 2024, saw meaningful improvements. Seventy-one per cent brought their cholesterol into a healthy range, 47 per cent did the same for blood pressure and 31 per cent for BMI.
“The program gives people simple nudges and personalized goals then rewards those actions,” says Mr. Savage. “We help make the first step easier and the next step clearer.
“People often think being healthy means making huge sacrifices,” he adds. “Older adults have worked hard to enjoy retirement. Our aim is to help them stay healthy, so they can make the most of it.”
This story was originally published in The Globe and Mail on July 28, 2025.
The Vitality Group Inc., in association with The Manufacturers Life Insurance Company, provides the Manulife Vitality program. The Manulife Vitality program is available with select policies. Vitality, Vitality Plus and Vitality Go are trademarks of The Vitality Group International Inc.,and are used by The Manufacturers Life Insurance Company and its affiliates under license.
This article is for informational purposes only. It is not intended to diagnose or treat a condition. If you have questions or concerns about your specific situation or are seeking medical advice, contact your medical doctor or your health-care provider.
Cleveland Clinic Canada
Manulife is proud to have Cleveland Clinic Canada on board as Medical Director for our Group Benefits operations. Cleveland Clinic Canada has a wealth of global healthcare expertise and shares our goal to help Canadians live longer, healthier, and better lives. Cleveland Clinic is a nonprofit organization that has been at the forefront of modern medicine since 1921. In recent years, Cleveland Clinic has worked with progressive companies in Canada and around the world to prioritize the health and well-being of their employees, customers, and communities.