The Blue Zone Blueprint

American longevity researcher Dan Buettner uses the term “Blue Zone” to define five regions worldwide where people live the longest, healthiest lives. These zones—Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece, and Loma Linda in the United States—are distinguished by simple lifestyle traits that promote longevity, such as loyal social connections, natural movement, and plant-based diets. These regions also make excellent destinations for travellers looking to cut through the wellness confusion. 

Okinawa, Japan

Known as the Land of Immortals, Okinawa has one of the highest concentrations of centenarians worldwide. Visitors to the southern Japanese island are instantly captivated by the pristine beaches, green mountains, and a culture steeped in tradition. If you travel to Okinawa, be prepared to embrace a slower pace of life. Here, community and mindfulness take priority over consumption. 

Okinawan longevity tip: Low seating for flexibility and strength. Traditional homes in the Okinawa region feature low-seating arrangements. Tatami mats and low tables require sitting on the floor, encouraging natural movement and flexibility. While you may find many of the local restaurants provide chairs and tables, with a bit of research, it’s not hard to find top-notch traditional dining experiences at restaurants such as Yakiniku Hana Rampu and Izakaya Marusa. Many conventional restaurants won't have an English menu; ask your server to select their four top favourites, and you’re guaranteed to be satisfied. 

Sardinia, Italy

Nestled in the Mediterranean, Sardinia’s rugged, mountainous terrain is home to a friendly and inviting community of centenarians. The island’s landscape, rich history, and warm hospitality make it a haven for travellers seeking to unplug and rejuvenate. As a visitor, expect to be welcomed into the heart of Sardinian life, where meals are shared with loved ones and time seems to slow down. 

Sardinian longevity tip: The shepherd’s walk. Daily physical activity is embedded in the Sardinian lifestyle, especially among the island's shepherds, who walk miles over hilly terrain. Travellers to Sardinia don’t have to become shepherds to reap the benefits of the hilly region. With over 350 trails, there are scenic hikes for all abilities. As you explore winding village streets, take your time, and gather with locals to enjoy the island’s frequent celebrations and signature culinary delights—fennel, pecorino cheese, and locally made wines. 

Nicoya, Costa Rica

The Nicoya Peninsula is a tropical paradise known for its unspoiled beaches, lush rainforests, and year-round sunshine. But beyond its natural beauty, Nicoya stands out as a Blue Zone due to its residents' vitality and joy. The Nicoya live by the principle of Pura Vida, meaning "pure life," which reflects their laid-back, stress-free approach to living. As a traveller, expect to be enveloped by the warmth of friendly people and breathtaking landscapes. 

Nicoyan longevity tip: Connect with nature. In Nicoya, life revolves around nature. Whether working in the garden or walking along the beach, locals stay physically active and grounded in their natural environment. Engaging with nature has been shown to reduce stress, improve mood, and boost overall well-being. Consider a dip in the Belén waterfalls or a sunset paddle sunset in Sabor de la Montaña to feel this connection for yourself. 

Ikaria, Greece

Known for its low rates of chronic illness and impressively long lifespans, Ikaria invites visitors to embrace a slower, more intentional pace of life. Time in Ikaria flows differently—there is no rush, and locals often start their days late and enjoy long, leisurely lunches that stretch into the evening. When visiting Ikaria, you’ll be struck by the island’s rugged beauty, crystal blue beaches, dramatic cliffs, and the warmth of its people. 

Ikarian longevity tip: Take daily siestas. The Ikarian habit of taking daily naps has been linked to lower rates of heart disease. A mid-afternoon nap helps to reduce stress, improve cognitive function, and boost overall well-being. Consider staying in one of the region’s many informal or relaxed hotels, such as Cavos Bay hotel on the North Coast or the Erofili Beach Hotel overlooking the Aegean. Most accommodations on the island embrace the slow-living approach of its people. 

Loma Linda, California

Southern California’s Loma Linda is home to a large population of Seventh-day Adventists who enjoy some of the highest life expectancies in the United States. The Adventists’ holistic approach to health emphasizes plant-based diets, regular exercise, and a strong sense of purpose. 

Loma Linda longevity tip: Pickleball for movement. Pickleball is immensely popular among Loma Linda's residents. It offers a fun, social way to stay active without putting too much strain on the body. In the spirit of community, the Loma Linda Pickleball Club offers monthly and daily memberships, inviting locals and visitors to pick up a paddle.  

There's much to learn from these Blue Zones in pursuing health and longevity. Each offers its own set of timeless practices to help us all lead longer, fuller lives. The natural beauty of the Blue Zone lifestyle is its simplicity—small, consistent habits that, over time, yield extraordinary results.