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The plank is one of the best moves for a hard core, even if it’s not the most exciting abs exercise. It forces your core to brace against potentially spine-injuring motion like rotation, flexion, and extension. The stronger you are in a plank position, the more weight you’ll be able to lift in every exercise.

sleep

Sleep: People who sleep fewer than six hours a night have a 50% increased risk of viral infections and increased risk of heart disease and stroke. Lack of sleep is also associated with mental decline and overeating. Half of men over 40 have trouble sleeping. If that’s you, create an environment where it’s easy to sleep. Dim the lights 15 minutes before you go to bed and wear loose-fitting clothing . . . or nothing.

chocolate

You don’t need to completely eliminate dessert, indulge your sweet tooth in moderation. Try not to indulge immediately after dinner. Avoid sweets directly after a meal since sugar disrupts the absorption of nutrients. The best time for a sweet treat is about two hours after you finish your meal. And when it comes to what you eat, try dark chocolate. The flavonols found in cocoa improve circulation and increase blood flow to the brain, which helps you see more clearly.