Longevity Challenges

Challenges are set by you, the Longevity participant. It’s not about trying to achieve everything, but rather figuring out what works for you. Here are some options for either monthly or ongoing challenges and activities related to each pillar.

This list is designed to inspire you—not overwhelm you. There is no expectation that you complete every activity or challenge. Instead, think of it as a menu of ideas to help you explore new habits and discover what works best for your lifestyle, interests, and goals.

Throughout the program, we encourage you to try new things, build on the habits you already enjoy, and celebrate the progress you make along the way. Some activities may become lifelong routines, while others may simply help you learn more about what motivates you.

Control Risk

  • Schedule your annual physical

  • Complete your recommended cancer screenings

  • Review your medications with your healthcare provider

  • Monitor your blood pressure at home

  • Keep your vaccinations up to date

  • Complete your recommended bloodwork

  • Review your family health history

  • Wear sunscreen and protect your skin

Eat Well

  • Cook one new healthy recipe each week for a month

  • Visit a local farmers' market and buy one seasonal fruit or vegetable.

  • Build your plate using the 25,25,50 method (discussed in the Eat Well session)

  • Clean out your pantry and donate or discard foods that don't support your health goals.

  • Try a plant-based meal once a week

  • Meal prep for the week

  • Drink half your body weight in ounces of water for a week

  • Try a new healthy ingredient or vegetable

  • Eat meals without distractions (phone, tv etc)

Be Social

  • Join a local club or community group

  • Have coffee with a friend

  • Schedule a weekly family dinner

  • Volunteer for a cause you care about

  • Attend a community event or festival

  • Join a walking or hiking group

  • Complete one act of kindness every day for a week.

  • Call or video chat with someone you would like to reconnect with

  • Host a game night or potluck

  • Meet someone new through a hobby or class

Meditate More

  • Try a guided meditation

  • Practice mindful breathing

  • Sit quietly in nature for 10 minutes

  • Practice mindful eating during one meal

  • Repeat a calming mantra

  • Practice loving-kindness meditation

  • Spend five minutes observing your thoughts without judgment

Stress Less

  • Get a massage, try to observe the physical tension release from your body

  • Practice yoga

  • Try Tai Chi or Qigong

  • Dance for fun

  • Take a warm bath

  • Read a book for pleasure

  • Listen to calming music

  • Spend time with a pet

  • Practice deep breathing for five minutes

  • Write in a gratitude journal

Sleep Well

  • Keep a consistent bedtime and wake time

  • Create a relaxing bedtime routine

  • Avoid screens one hour before bed

  • Keep your bedroom cool, dark, and quiet

  • Get morning sunlight shortly after waking

  • Limit caffeine later in the day

  • Read before bed instead of watching TV

  • Track your sleep for one week

  • Practice relaxation exercises before bed

  • Avoid large meals and alcohol close to bedtime

Stay Active

  • Try a new sport (pickleball, tennis, kayaking, swimming, volleyball etc)

  • Take a dance class

  • Lift weights two to three times per week

  • Walk 8,000–10,000 steps each day for a week

  • Ride your bike instead of driving

  • Join a recreational sports league

  • Complete a 5K walk or run (or another fitness event)

  • Take the stairs whenever possible

Enjoy Nature

  • Go for a hike on a local trail

  • Have a picnic in the park

  • Start a garden

  • Sleep outside (camping or backyard)

  • Attend an overnight backpacking trip

  • Walk along a beach, lake, or river

  • Watch a sunrise or sunset

  • Eat a meal outdoors

  • Go birdwatching or nature photography

  • Visit a new provincial or national park