Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.
“Telomeres are a good index of cellular aging,” says study author Larry Tucker of Brigham Young University. “In short, because of lifestyle differences, some adults are older biologically than their chronological age, while others are younger. Given the same chronological age, adults who engage in high levels of physical activity have nine years’ less cell aging than sedentary individuals. That is substantial and meaningful.”

It’s happened to the best of us: We gear up, cue up a killer cycling routine, and head straight for the gym— only to find out it’s temporarily closed (curse you, maintenance!). With heavy hearts and glutes dying to feel the burn, we sullenly make our way back home. At this point, you may be tempted to give up for the remainder of the day, but don’t change out of your gym clothes just yet! You already have the only workout machine you need on you.
Stand whit your feet placed hip width apart and arms raised straight to the sides, raised at shoulder height and the fingers together. Begin by keeping your palms facing towards the floor and then slowly rotate your thumbs towards the back until the palms are facing the ceiling. Slowly rotate the thumb down and forward. Repeat it 30 times at a stretch for best results.
HOW TO DO IT: Assume a seated position with your palms loaded, hands underneath your shoulders and knees bent at 90-degrees with your feet underneath your hips. Raise your hips so your butt hovers above the ground, and then move your right hand and left foot forward. Continue this opposite-hand, opposite-food pattern as you crawl for 30 to 60 seconds. You can add difficulty by traveling backwards or side-to-side.
Back to the tricep pushups and really activating those tricep muscles for toned arms.  If you need a rest, that's totally cool. Just take a break in the up position and maintain that plank form. This way you are still working your arm muscles just by holding your body weight up. So that's totally fine for some of our beginners out there. For those who are more advanced, we want you going as hard as you can and trying to hit that 15 to 20 reps. You're doing great. 
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