Exercise - Longevity by NSH FIT

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Exercise

A collection of 24 posts

Man with a blonde ponytail holding a forearm plank on a blue mat, with red dumbbells in front of him in a living room.

Core and Mobility

Why Core Strength is the Foundation of a Strong, Balanced Body

Your core is more than just abs—it’s the foundation of strength, stability, and movement. A weak core can lead to poor posture and discomfort, while a strong one enhances performance in everyday life. Learn how to train it effectively and unlock your full potential!

Person performing an upper back mobility exercise on a yoga mat in a gym setting.

Unlock Upper Back Relief: The Key to Pain-Free Movement

Struggling with upper back tension or stiffness? Discover how our Upper Back Relief sequence can unlock your mobility, reduce discomfort, and improve posture - all in just a few minutes per day, 2–5 times per week. Learn how to take control of your back health and feel better today!

Powerlifter squatting with a loaded Eleiko barbell, supported by spotters during a competition

The 5 Exercises You MUST Do

Not sure where to start with your workouts? Discover the 5 essential exercises that deliver maximum results! From building strength to torching calories, these moves are must-haves for any fitness routine. Learn the benefits, variations, and why compound exercises should be your go-to.

Fresh salad with avocado, water bottle, and red dumbbells on a wooden table, symbolizing a healthy and active lifestyle.

Stick to Your New Year Fitness Resolutions With These Proven Strategies

Struggling to keep your New Year fitness resolutions? Discover proven strategies to build lasting habits, stay consistent, and crush your goals. From realistic goal-setting to morning workouts, this guide will help you stay on track and make 2025 your healthiest year yet!

Focused man and woman running on treadmills, promoting the New Year Fitness Challenge for health and fitness goals.

5 Transformative Resolutions to Kickstart 2025 with Strength and Success

Start the new year stronger, healthier, and more focused than ever. Discover resolutions to inspire your 2025—and join our New Year Fitness Challenge to make them happen!

Three fit women laughing together after a workout, holding gym equipment, including a jump rope, basketball, and yoga mat.

Training Alone vs. With a Gym Buddy: What’s Better for You?

Should you train solo or with a gym buddy? Discover the pros and cons of both approaches, from staying in the zone to boosting motivation with a partner. Find out what works best for your fitness goals and how to get the support you need for lasting results

14-Day Gluten-Free High-Protein Meal Plan displayed on multiple devices with meal plan pages and gluten-free food benefits

14 Days to a Stronger, Healthier You: High-Protein, Gluten-Free Recipes

Are you tired of struggling to find gluten-free meals that check all the boxes: easy to make, delicious, and high in protein? You’re not alone. For many, sticking to a gluten-free lifestyle can feel like an uphill battle. But what if we told you there’s a solution that

Morning jogger running through a misty tree-lined path, surrounded by soft sunlight.

Is Fasted Cardio the Secret to Fat Loss?

In the world of fitness and longevity, the concept of fasted cardio has sparked countless debates. Advocates claim that performing cardio exercises in a fasted state—before eating anything in the morning—forces your body to burn fat stores for energy, accelerating fat loss. But is this the full story?

Man and woman performing pull-ups in a gym, showcasing strength and focus for the 30-Day Pull-Up Challenge.

Take On the Free 30-Day Pull-Up Challenge to Boost Your Strength!

Take on our 30-Day First Pull-Up Challenge to build upper body strength, improve fitness, and support longevity. This journey goes beyond mastering a pull-up—it's about enhancing overall wellness and resilience. Join the challenge for free in the NSH FIT Portal!

Woman performing a squat exercise indoors, demonstrating proper squat form for muscle engagement and joint safety.

How 3-Minute Movement Breaks Can Save Your Life

Research shows that taking a 3-minute movement break every 45 minutes can improve blood sugar, energy, and reduce health risks. Simple moves like walking or squats make a big difference, especially for those with desk jobs. Learn more and get our free Perfect Squat Checklist!

Tablet displaying the In The Zone heart rate training guide, with a smiling man on the cover next to a laptop and keyboard

Show Your Heart Some Love: A Simple Guide to Better Heart Health

Show your heart some love with just 30 minutes of cardio, 5 days a week! Our free heart rate training guide will help you hit your heart’s sweet spot for better energy, focus, and overall fitness. Download the guide now and start boosting your heart health today!

Black and orange jump rope with foam handles, representing equipment for jump rope training

4 Powerful Benefits of Jump Rope Training

Jump rope is more than a cardio workout—it boosts heart health, burns calories, and improves coordination. Plus, it strengthens your tendons, helping you stay active and agile for the long term. Learn how this simple exercise can contribute to your fitness and longevity!

Woman sitting in a yoga pose on a mat by a serene beach, focusing on relaxation and mindfulness.

Relaxation Yoga for Stress Relief: A 20-Minute Flow to Unwind

Unwind and recharge with our 20-Minute Relaxation Yoga session. This gentle flow helps melt away stress, release tension, and restore calm, featuring soothing stretches and mindful breathing for all levels. Perfect for winding down or resetting your day.

Man in a gym post-strength training, standing confidently, highlighting how exercise reduces stress and boosts well-being

Paid-members only

Why Strength Training Is Great for Stress Management (With Video!)

Strength training not only builds muscle but also reduces stress by lowering cortisol and boosting endorphins. Learn how regular strength training can improve mood, boost confidence, and enhance mental clarity. Watch the video for more insights!

Greater Weight Loss: Move

Greater Weight Loss: Move

Discover how regular movement like brisk walking can boost fat loss and improve overall health. Learn practical tips for building a walking routine, protecting your joints, and burning more calories consistently without intense workouts. Simple steps for big results!

Unleash Your Potential with Regular Exercise!

Unleash Your Potential with Regular Exercise!

Unleash your potential with regular exercise! From boosting physical health to improving mental well-being, discover the transformative power of daily movement.

Female athlete performing a plank during a 40-minute 'Bodyweight Blast' workout plan, no equipment needed.

Free 6-Week Bodyweight Workout Plan To Jumpstart Your Fitness!

Jumpstart your fitness with our Free 6-Week Bodyweight Workout Plan! No equipment needed, just 2 sessions a week to build strength. Perfect for busy schedules and includes a free high-protein recipe book to fuel your progress. Get started today—just sign up for our Free Membership to get access!

People of all ages exercising outdoors, doing yoga, lunges, and weight training in a park to promote health.

Unlocking the True Power of Physical Activity: The Medicine We Overlook

Physical activity is the most powerful tool for preventing chronic diseases and improving overall well-being. Yet, many overlook its immense potential. Exercise reduces the risk of over 25 conditions and can add years to your life. It's time to prioritize movement for better health and longevity.

Top 5 Bodyweight Exercises

Top 5 Bodyweight Exercises

Discover the Top 5 Bodyweight Exercises that deliver a full-body workout without any equipment. Perfect for any space, these moves will help you stay fit even on busy days. Watch video demos and incorporate these exercises to enhance your fitness routine anywhere, anytime!

Person practicing alternate nostril breathing exercise indoors, focusing on relaxation and stress management.

5-Minute Breathing Exercises to Manage Stress Anywhere

Discover how simple breathing exercises can reduce stress, improve focus, and boost your overall well-being. Learn how to integrate these powerful techniques into your daily routine with easy-to-follow steps. Start breathing better today!

People sitting on a gym floor, engaging in a post-workout conversation, reflecting the importance of movement for health.

Do This and Start Feeling Better: Why Movement Matters for Your Health

Regular movement is key to overall well-being, affecting everything from energy levels to brain health. Staying active reduces pain, boosts mood, and improves flexibility. Plus, get a free Follow-Along Functional Fitness session to kickstart your routine! Join us in making movement a daily habit!

Person doing strength exercises in a gym to manage stress and improve mental well-being.

Paid-members only

How Regular Exercise Reduces Stress (Video Inside)

Discover how regular exercise can be your best ally in managing stress. Learn how different types of physical activity, from cardio to strength training, help reduce stress by releasing endorphins and lowering cortisol levels. Stick to a routine that fits your lifestyle for long-term stress relief.

Fit woman demonstrating foam rolling technique on her lower body to relieve muscle knots and improve mobility

Say Goodbye to Muscle Knots: The Complete Beginner’s Guide to Foam Rolling

Discover the benefits of foam rolling in this complete beginner’s guide! Learn how to choose the right foam roller, incorporate it into your routine, and target common trouble spots to relieve muscle knots, improve flexibility, and enhance recovery. Grab your free guide today!

Fit woman in her 30s enjoying a high-protein breakfast, promoting a balanced, healthy lifestyle.

Nutrition and Exercise: Your Ultimate Recipe for a Healthier Life

Discover how combining proper nutrition with regular exercise can elevate your health and fitness to new levels. Learn about the benefits of different types of exercise, how your body responds, and how to fuel your workouts effectively.