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This article originally appeared on Time.com.

Simple though it may be, walking is one of the best things you can do for your body. Research has shown that it can extend your life and improve your heart health, along with a host of other health metrics.

A new study published in the Lancet, however, suggests that where you walk matters. Strolling along heavily polluted streets, researchers found, may actually cancel out many of the benefits associated with walking.

A team of researchers recruited 119 people over age 60. Of these, 40 were healthy; 40 had chronic obstructive pulmonary disease (COPD), an inflammatory lung disease; and 39 had ischemic heart disease, which is caused by a narrowing of the arteries.

Some of the people were instructed to walk for two hours per day along London’s Oxford Street, a downtown thoroughfare heavily trafficked by buses and cars, while the others spent the same amount of time walking through a quiet part of the city’s Hyde Park. Three to eight weeks later, the groups swapped routes. After each outing, researchers measured pollutant concentrations in each environment, along with a number of health markers in the participants, including lung capacity, breathlessness, wheezing, coughing and arterial stiffness, which is related to high blood pressure.

After walking through Hyde Park, the healthy people saw big improvements in their lung capacity and arterial stiffness. But after walking along Oxford Street—and breathing in a number of airborne pollutants—people saw only modest improvements in lung capacity and a worsening of arterial stiffness, suggesting that the air quality nullified many of walking’s health benefits, according to the paper.

MORE: Here’s How Many People Die from Pollution Around the World

People with COPD and those with heart disease both experienced negligible improvements in lung capacity after walking in either location. However, people with COPD showed more respiratory issues—including coughing, wheezing and shortness of breath—after walking along Oxford Street, as well more arterial stiffness. People with heart disease also saw more severe arterial stiffness after walking through the urban environment, unless they were taking cardiovascular drugs, which appear to offer some protective benefits.

“You should avoid polluted areas for doing any form of exercise, specifically walking,” explains lead researcher Kian Fan Chung, a professor of respiratory medicine at Imperial College London’s National Heart and Lung Institute. “In London, we have a lot of open spaces, green space, where the amount of pollution is going to be less than what it is outside the park. If that’s not available, people should probably exercise indoors.”

Without a sedentary control group, the researchers note, it’s not possible to say that walking was directly responsible for the physical changes observed in the study. But the results suggest that where you exercise matters, perhaps as much as the activity itself.

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This article originally appeared on DailyBurn.com.

One thing most gym-goers probably don’t focus on enough: body alignment outside the studio walls. While you may work on cardio and strength, paying attention to your everyday posture is also crucial. “If you have pain or movement issues, checking posture can give you insight into what needs to be fixed and why,” says Nike coach and S10 trainer Joe Holder. “Looking at the way someone stands, from the feet all the way up to the neck, can give a lot of insight into over or underactive muscles in the body,” he adds. And while your posture doesn’t need to be perfect, improving it can reduce pain issues and boost your athletic performance.

Luckily, certain exercises do just that. The exercises below, chosen by Holder, include a mix of both strengthening and stretching moves, which will help correct imbalances and keep you aligned. For instance, when it comes to the shoulder rotation exercise, this helps remedy internally rotated shoulders associated with tight pecs and a weak back. (Computer junkies and text addicts, we’re looking at you.)

Set yourself straight and balance out your body by checking out the six exercises below. It’s your complete guide to standing stronger and taller.

RELATED: 7 Ways Exercises Helps Relieve Back Pain

6 Posture Exercises to Help You Stand Straighter

GIFs: Daily Burn

1. Scarecrow

How to: Start standing with feet hip-width apart. Holding light weights, hinge at the hips to begin in a starting position similar to a bent-over row. Your back should be flat and arms straight down in front of you, just above your knees (a). Row your elbows back using your upper back muscles, so you hit a broken T shape (b). Rotate your hands up toward your shoulders (c). Staying in the hinge position, extend your arms straight forward and up to your ears (d). Then return them to the starting position (e). That’s one rep. Perform 3 sets of 8 reps.

RELATED: 50 Ab Exercises to Score a Stronger Core

2. Swimmers

How to: Begin lying on your stomach, with arms and legs extended. Keep your head in a neutral position by looking down to the floor in front of you (a). In a swimming motion, swing your arms down by your sides (b). Then bring them back up and overhead by your ears (c). Focus on keeping shoulders relaxed and moving from the lats and mid back. That is one rep. Perform 3 sets of 8 reps.

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

3. Shoulder External Rotation

How to: Grab a dumbbell in each hand or wrap a light, looped resistance band around your hands. Palms face up. Bend your elbows and keep them against your torso (a). Rotate your palms away from your torso until your arms are almost facing outward. You should feel your back and shoulder muscles fire (b). Slowly bring your hands back together (c). Perform 3 sets of 10 reps.

RELATED: 5 Yoga-Inspired Shoulder Openers

4. Seated T-Spine Openers

How to: Begin sitting on a bench, hands behind your neck and elbows in close to each other (a). Lift your chest and elbows toward the ceiling, moving from your upper back. Try not to arch from your lower back (b). That’s one rep. Perform 3 sets of 8-12 reps.

RELATED: The 5 Best Barbell Exercises to Build Total-Body Strength

5. Farmer’s Walks

How to: Hold a dumbbell in each hand, with arm extended down by your side. Make sure to keep your shoulders down away from your ears (a). Walk forward, keeping your core engaged and taking strong and deliberate steps (b). Walk for 30-50 yards, then rest. That’s one rep. Perform 5-8 sets.

6. Halos

How to: Hold either a kettlebell or dumbbell in each hand at your chest (a). Pull your shoulder blades back and down away from your ears, as you move the weight up and around your head in a circle, returning them back to your chest. Keep your head upright and neck neutral (b). Do 10 rotations one way, then 10 the other. That’s one set. Perform 3 sets.

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When you think of a killer cardio workout, hoofin’ it on the treadmill or cranking out reps on the elliptical might come to mind. But you don’t always need a machine to turn up your heart rate and put calorie-crushing on full blast. Bust out of your typical routine with three new powerful pieces of equipment: an agility ladder, battle ropes and a plyo box.

Each of these 15-minute cardio workouts will challenge your body in new ways, whether that’s with upper body moves or coordination drills (or both!). Designed by Carlos Davila, a trainer at the Fhitting Room in New York City, these routines offer a full serving of high-intensity cardiovascular exercise, with a side of strength — and some fun!

RELATED: 6 Killer Cardio Workouts That Don’t Involve Running

3 Boredom-Busting Cardio Workouts

Climb It: Agility Ladder Workout

There’s good reason they call it an “agility” ladder. These sports drills will quicken your steps and improve your coordination. “You’ll use fast-twitch muscle fibers [necessary for explosive movements] and get your hip abductor and adductor muscles involved,” says Davila. He even includes an exercise to target your chest, back and arms. So you’ll leave no body part untouched with this fast-paced routine.

RELATED: Want to Run Faster? Here’s How to Do It

Part 1: Squats + High Knees

How to: Starting at one end of the ladder, perform 10 air squats with feet hip-width apart, dropping down low enough that your hip crease goes below your knees. Then, run with high-knees to the other side of the latter. You should step both feet into each box and pump your arms for power. When you reach the other side, perform nine squats. Then, do high knees back to the start. Repeat until you count down to one air squat, with high knees between each squat set.

RELATED: Are You Foam Rolling All Wrong? 

Part 2: Planks + Push-Ups

How to: Get in a forearm plank position at one end of the ladder, with elbows under shoulders and body in a straight line. Hold for 30 seconds. Then, rise up onto your hands and perform one push-up. One hand should be inside the ladder. (Drop down to your knees for the push-up if you need to.) Move the hand outside the ladder into the same box, then move your other hand to the next box. Continue moving down the ladder as you perform one push-up between each box. When you reach the other end, perform another forearm plank for 30 seconds. Then repeat the push-up walk back down to your starting side. Rest for 30 seconds, then repeat from the plank. Do three rounds.

RELATED: 3 Quick HIIT Workouts for Beginners

Part 3: Bounding + Quick Feet

How to: Start at one end of the ladder, feet outside the first box. Push your hips back and drop down into a squat, reaching for the inside of the box with both hands. When you reach the bottom of your squat, explode upward and forward. Try to land your feet outside the ladder and hands inside of the next box. (You should aim for more height and less distance on each squat jump.) When you reach the end of the ladder, do quick feet back to the start by beginning with both feet outside the box. Then tap both feet inside. You’ll do an in-in-out-out sequence until you reach the other end. Rest for 30 seconds. Repeat for two more rounds.

Read the rest at Life by Daily Burn.

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This article originally appeared on People.com.

If you’ve ever found yourself home for the holidays and wondering how you’re going to squeeze in a workout between family visits and Black Friday shopping, you’re in luck.

Reebok trainer and eight-time Reebok CrossFit Games athlete Annie Thorisdottir is sharing some of her favorite at-home workouts for people who are miles away from their regular gym.

Luckily, everything you need can be found in a standard living room (no fancy gym equipment required).

The at-home workout is something Thorisdottir, 28, says she does with her family all the time.

“My family never says no to a fun workout!” she explains, adding that this routine is accessible to all ability levels. “Body-weight movements are great since they require no setup or equipment. … If you’re in great shape, you can increase the intensity or up the reps to get in a great workout.”

Here are a few moves to try. For a more gentle workout, do fewer repetitions. If you want a more intense workout, move through the series three times and add reps.

GOOD MORNINGS

Thorisdottir loves this warm-up move. Simply stand up straight, cross your arms and rest your hands on the chest. Bend your chest forward while moving the butt back, and try form a 90-degree angle with your body (It’s okay to bend the knees). Then raise your chest back to the original position.

JUMPING LUNGES

Keep the abs engaged as you move through this exercise. Step one leg forward and bend the other back into a lunge. Jump up and switch legs in the air, going down into a lunge on the other side. Repeat and take care not to bang your knee against the ground!

PISTOL SQUATS

These one-legged squats work on a couch, chair, or sturdy coffee table. Start seated with one leg in the air and the other planted on the ground. Then, stand while keeping your raised leg in the air through the movement. After a few reps, switch legs for a balanced workout.

MOUNTAIN CLIMBERS

You’ll need bit of space for these, so consider moving some furniture out of the way to make some room. Begin in plank position with your shoulders directly over your hands, your hips down, and your eyes at a slight 45-degree angle in front of you. Then, raise each leg to your chest, rotating one at a time in a controlled movement. Move as quickly as you can.

SHOULDER TAPS

While you’re down in plank position, why not try some shoulder taps? Raise your right arm up to the opposite shoulder, and then rotate sides, returning to the plank position in-between. Make sure you keep your body still while moving your arms.

THRUSTERS

Look around and grab books, candlesticks, water bottles, or any other light objects around the house. Now, with your elbows raised, hold the objects at your shoulders and do a squat. As you move back up, raise your objects overhead so your arms are fully extended. Repeat!

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You may have noticed a new superfood in the aisles of your health food store or on the menu of your local smoothie bar. Hanging alongside spirulina and chia seeds is an unassuming brown powder—maca.

Not to be confused with matcha, maca is a native Peruvian plant that’s touted as an excellent source of antioxidants, iron, and calcium—and as a powerful hormone regulator, improving everything from PMS and menopause symptoms to your sex drive.

But do claims about this superfood have any roots? Read on to find out.

RELATED: Are You Eating Too Much Soy?

 

Meet your newest superfood

First things first, maca is a root vegetable that grows high in the mountains of South America. “It looks like a funky-shaped potato,” says Heather Mangieri, R.D. and spokesperson for the Academy of Nutrition and Dietetics. “It’s very difficult to digest in its raw form. In the States, it’s sold as a powder or in a gelatinized version which makes it easier for the body to digest and absorb.”

Most often, maca is added to other foods such as smoothies or energy bars, where it adds about 20 calories per tablespoon. Taken alone, it has a bitter taste so the cocoa or banana in your favorite acai bowl can help mask the strong flavor.

But maca’s not a new discovery. It has been used medicinally in traditional Peruvian culture for years. According to Mangieri, a 10-gram (roughly two teaspoons) serving of maca has approximately 25 mg of calcium and 28 mg of vitamin C. “Prior studies have demonstrated that maca is abundant in amino acids, phytonutrients, healthy fatty acids, vitamins and minerals,” says Anita Mirchandani, R.D. and spokesperson for the New York State Dietetic Association. But Mirchandani notes that recent data on maca’s nutritional profile is limited.

RELATED: 21 Meal Prep Pics from the Healthiest People on Instagram

Maca benefits, explained

Many believe that maca’s power lies beyond just nutrition. Most notably, maca’s rise to fame rests on its reputation as a libido enhancer. “Based on prior studies, the relationship between maca and sexual libido and fertility is the strongest,” says Mirchandani. But the evidence is mostly anecdotal and definitely mixed.

“For people who truly believe that this root can increase libido, they’re using it regularly for this specific purpose. Other people who’ve tried it a few times say there’s no effect,” says Mangieri. “It’s not something you take once and have an increased sex drive. They use the product on a regular basis and this is their report of what happened. But there’s no scientific evidence.” Yet. It’s still a new topic of study and researchers are currently investigating how and why maca may make your romps in the bedroom more fun.

RELATED: The 3-Day Military Diet: Is It Legit?

More recently, maca has been promoted as a hormone regulator and adaptogen—a substance that helps the body manage and adapt to stress. “Maca’s phytonutrients and flavonoids are one reason it’s said to boost immunity but again, the specifics on how and how much are not clear,” says Mangieri.

Overall, the powerhouse root remains somewhat of a mystery—and claims that it helps ease symptoms of PMS and menopause like cramps, hot flashes and mood swings are largely unsubstantiated. “Unfortunately, there isn’t enough evidence to validate its efficacy on mood, PMS, and menopause,” says Mirchandani. “Most of the claims [about PMS and post-menopausal benefits] are going to come from the nutritional profile of maca and that it has calcium and vitamin C,” says Mangieri.

And maca’s power to boost workout performance and concentration? Some report feeling a boost of energy after consuming maca. “It’s a food that’s going to provide energy and carbohydrates,” says Mangieri. “And in that way, it could add some additional energy.” But again, there’s no concrete evidence.

RELATED: Could Eating Charcoal Help You Detox?

Should you add maca to your smoothie?

While maca has few known side effects, it’s smart to exercise caution. At two teaspoons, Mangieri says it’s not dangerous or harmful. “But I don’t know if there are dangers to having more than that,” she says.

Although maca does contain vitamins, minerals and antioxidants, the amount contained in a two-teaspoon serving is small. Take calcium for example. The 25 mg of calcium in a typical serving of maca is only a fraction of the 1,200-mg recommended per day for women over 51, according to Mangieri. “Is it the best source of calcium? No. This isn’t a cure-all product,” she says. “There are other foods where you can get the same nutrients but this can be an easy way to add some nutrients to your diet.”

Ultimately, adding maca to your next smoothie may be a nice-to-have addition, but it’s not a miracle supplement. “Taking two teaspoons of maca in your smoothie and then eating crap the rest of the day isn’t going to make you healthier overall,” Mangieri reminds.

Life by Daily Burn is dedicated to helping you live a healthier, happier and more active lifestyle. Whether your goal is to lose weight, gain strength or de-stress, a better you is well within reach. Get more health and fitness tips at Life by Daily Burn.