Tips to help you become a centenarian

Reaching 100 years old may seem like a rare milestone, but thanks to advancements in research on aging and longevity, it’s becoming more achievable. In fact, the centenarian population in Canada has more than tripled since 2000.
That makes centenarians the fastest growing age group in Canada, and StatsCan says numbers of people 100 years old or more are poised to rise nearly ten fold over the next 50 years. While genetics certainly play a role, the choices you make every day — what you eat, how you move, and the relationships you nurture — can have a major impact on your lifespan. By adopting healthy habits and staying engaged, you can improve your chances of not just living longer but thriving in the years ahead.

Eat well, live well
A nutrient-rich diet is one of the most powerful tools for longevity. Research suggests that those who live the longest focus on fresh, whole foods — plenty of fruits, vegetables, legumes, and fish — while limiting processed foods and added sugars.
Maintaining a balance of lean proteins and healthy fats is also important, as protein supports muscle health as we age, and good fats keep the brain sharp.

Keep moving
Staying active is key to keeping your body strong and resilient. Regular exercise helps maintain heart health, muscle mass, and bone density, all of which decline with age. The good news? You don’t need intense workouts to see the benefits. A daily walk, swimming, or light strength training can all improve mobility, boost energy, and add years to your life. Science suggests that even low-intensity activities — like gardening or dancing — can significantly improve longevity.

Stay connected
Strong social connections aren’t just good for the soul — they’re vital for a long life. Research shows that people with close friendships and community ties tend to live longer and experience less stress. Staying engaged with family, friends, and social groups provides emotional support and gives life more meaning. The negative impact of loneliness should not be underestimated, with studies suggesting that prolonged isolation can be as harmful to your health as smoking 15 cigarettes a day.

Prioritize mental well-being
Chronic stress can take years off your life, contributing to heart disease, diabetes, and cognitive decline. That’s why stress management is just as important as physical health. Practices like meditation, deep breathing, yoga, or simply enjoying a favourite hobby can help maintain emotional balance. Finding a sense of purpose — whether through volunteering, creative pursuits, or spending time with loved ones — can also help keep the mind sharp and engaged.

The key to longevity? Live well today
There’s no single secret to reaching 100, but a healthy, fulfilling lifestyle makes all the difference. Eating well, staying active, maintaining strong social ties, and managing stress can all add years to your life — and life to your years.

At Aspira retirement living we make it easy to embrace a long, healthy life with chef-prepared nutritious meals, fitness classes for all comfort levels, and an abundance of social opportunities that keep you connected. After all, aging well isn’t just about how long you live — it’s about how well you live.