The benefits of good posture

foliage /ˈfəʊ.li.ɪdʒ/ /ˈfoʊ-/ noun [ U ]
the leaves of a plant or tree, or leaves on the stems or branches on which they are growing
The dense foliage overhead almost blocked out the sun.
layout /ˈleɪ.aʊt/ noun [ C ]
the way that something is arranged
I like the the layout of the house.
sustain /səˈsteɪn/ verb
1. to cause or allow something to continue for a period of time
The economy looks set to sustain its growth into next year.
landmass /ˈlænd.mæs/ noun
a large area of land that is in one piece and not broken up by seas
vertical /ˈvɜː.tɪ.k ə l/ /ˈvɝː.t ̬ə-/ adjective
standing or pointing straight up or at an angle of 90° to a horizontal surface or line
vertical lines/stripes

13. 
    THE RISE AND FALL OF MONGOL EMPIRE
    

contiguous /kənˈtɪg.ju.əs/ adjective formal
next to or touching another, usually similar, thing
The two states are contiguous with/to each other, but the laws are quite different.
forge /fɔːdʒ/ /fɔːrdʒ/ verb
1. [ T ] to make an illegal copy of something in order to deceive
a forged passport
a forged signature
plain /pleɪn/ noun
1. [ C ] ( also plains [ plural ] ) a large area of flat land
the coastal plain
scatter /ˈskæt.ə r / /ˈskæt ̬.ɚ/ verb
1. [ I or T ] to (cause to) move far apart in different directions
The protesters scattered at the sound of gunshots.
omad /ˈnəʊ.mæd/ /ˈnoʊ-/ noun [ C ]
a member of a group of people who move from one place to another rather than living in one place all of the time
a tribe of Somalian desert nomads
mounted /ˈmaʊn.tɪd/ /-t ̬ɪd/ adjective [ before noun ]
describes soldiers or police officers who ride horses while on duty
mounted police officers
aristocrat /ˈær.ɪ.stə.kræt/ /ˈer-/ noun [ C ]
a person of high social rank; a member of the aristocracy
Many aristocrats were killed in the French Revolution.