YOUR NU ERA RESULT
Welcome to your LONGEVITY ERA.
Your Longevity Era is about investing in your future health, building strong foundations and supporting a body that can keep up with the life you want to live.
Let’s explore your plan…
YOUR LONGEVITY ERA
What does it actually mean?
Invest in the habits that will help you feel strong, healthy and capable — not just today, but for years to come.
THINK: move. thrive. age.
YOUR FOCUS
01 — PROTECT YOUR MUSCLE
Muscle is about much more than strength in the gym. As we age, maintaining muscle becomes increasingly important for mobility, balance, bone health and independence. Strength training gives your body a reason to maintain and build muscle — helping you stay strong and capable for the years ahead.
03 — KEEP YOUR BODY CAPABLE
Longevity isn't simply about living longer — it's about being able to live well for longer. Being able to get up from the floor, carry your shopping, climb the stairs, travel, play with your grandchildren or do the things you enjoy are all signs of a capable body.
Train for the life you want to keep living.
What you do now can influence how you feel and function in the future. A balanced diet, regular movement, enough protein, good sleep and looking after your cardiovascular health all contribute to healthy ageing.
Think beyond today — build a body that will support you for years to come.
02 — INVEST IN YOUR HEALTH
04 — SMALL HABITS, BIG FUTURE
You don't need to completely overhaul your life to invest in your future health. Walking more, strength training regularly, eating a varied diet, prioritising sleep and managing stress can all add up over time.
The goal isn't perfection. It's giving your future self a better starting point.
YOUR LONGEVITY WEEK
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☐ 20–30 min walk
☐ Protein + plants at meals
☐ 5 min mobility -
☐ Strength session
☐ 20 min walk
☐ 30 min wind-down -
☐ 30 min walk
☐ 5–10 min mobility
☐ Protein at every meal -
☐ Strength session
☐ 20 min walk
☐ 30 min wind-down -
☐ 20–30 min walk
☐ 5–10 min mobility
☐ Eat plenty of plants -
☐ Strength session
☐ Get outside
☐ Do something you enjoy -
☐ Gentle walk
☐ Mobility
☐ Plan your movement & meals for the week ahead
YOUR SIMPLE LONGEVITY STRENGTH SESSION
keep you stronger for longer
Sit to stand from a chair as many times as you can
Press-ups against a wall/bench
Step-ups using your stairs for as long as you can
Carry something moderately heavy
YOUR SIMPLE LONGEVITY MOBILITY SESSION
Mobility moves for longevity
Standing hip Circles - 5 circles in each direction
Calf Raises - Slowly raise onto your toes then lower with control 10-15 times
Standing on one leg for as long as you can
Heel to toe walk - slowly placing the heel of one foot directly in front of the toes of the other. Use a wall or support if needed. 10-20 steps
Now lets make it stick!
Life gets busy. We get it.
But you don’t have to figure it all out alone.
Nu Era offers you a PT and a Nutritional Coach, all in your back pocket. Here, we’re not big on restrictive diets, endless cardio, or giving up the things you love. Join us here at Nu Era to build habits that last and create a new, healthier you. Our 12-week course will help you build a healthier life one small habit at a time, as well as give you access to 1:1 personal coaching to keep you on track. Because wellness doesn’t have to mean all-or-nothing.
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