News and citizen. [volume] (Morrisville, Vt. ;) 1881-current, 1901-07-24
HEALTaFUL EXERCISE.

A Ien-Ninute Program for Busy Men--Activity
Law Of All ufe-DeterioratiOn Follows Where
There is not Adequate Employment OF the
Muscles.
Activity is a law of all life. Function
makes structure and is a primary fac
tor in determining the quality of that
structure. Where activity is insuffici-
ent deterioration inevitably follows,
and where activity ceases decay and
death result.
In the human body the muscular
function is fundamental to all other
and higher functions. Muscular eX
ercise quickens the circulation, purl-
fies the blood, breaks down old tissue
and builds up new and secures the
effective elimination Of the waste pro-
ducts from the tissues. In a word, it
is the fundamental factor in develop
ing the life energies and in keeping
them at their best.
The other two of the trio of funda-
mental factors in securing and main
tanning a highly vitaliz9d body are
food and sleep.
The followiugis not given as COM
plete system of physical education or
of muscle building, but simply as an
effective means to maintain the health
and vitality of the busy man. The
exercises are designed to take in the
large muscular groups of the body
and to stimulate activity of the vital
organs.
The exercises are simple, but worth
being framed in gold in the house OF
every busy man.
l. Arm circles. One pound wooden
dumb bells, but may be taken with
free hands. Quick, short circles, a
foot in diameter, with arms straight.
Ten circles; rest a second; repeat
same way five times.
2. Arm fexion and extension. Close
fists tightly, arms down in front OF
body. Flex arms vigorously upon
chest; extend vigorously; continue
rapidly from twenty to forty times.
3. Wood chop. Clasphands over
head, arms straight out, bend right
knee and lean way out to side. Swing
hard down between l9gs, as if chop
ping wood; come up same way on
left side and continue alternately
twenty to thirty times, Stretch out
all you can and chop hard.
4. Flip and stretch. Arms over
head; bend backward; swing hard
down between feet. Repeat sixteen
to twenty times.
5. Side bend. Hands clasped over
head, arms straight, feet apart. Bend
right and left, as far as you can,
keeping knees straight, feet on floor
and bending at waist only. Take
this exercise slowly, repeating twelve
to sixteen times.
6. Squat. Stand with feet together
squat way down, resting on balls of
feet keeping body verticle from the
hips up; rise; repeat sixteen to twenty
times.
7. Lie fat on back, hands at sides
elevate legs keeping knees straigh !.
Repeat ten to sixteen times.
8. Stationary run. | Run in place,
raising knees up high in front. III.
Run in place and kick up heels high
behind. Continue until you are puff
ing hard. Begin slowly; increase
speed; slow up gradually.
9. Rapidly take a cool sponge
bath; dry with alb 'orbent towel rub
hard with Turkish towel until in q
glow.
If you feel depressed, the water was
too cold. Thecooler the better if the
warm glow follows.
Exercise rapidly and With energy
So far as you can do not miss a day
Take the exercises in the morning
upon rising while stripped, and again
before retiring. If waketulness fol
lows take them slowly and less vigor.
ously in the evening,
Eat only nourishing foods. The
closer you hold to diet of grains
fruits and nuts the better. Avoid
fried foods, rich pastries and all con
diments. Sleep eight hours or more
Do not worry. Live life day at g
time. The above suggestions faith
fully followed will add years of life
and furnish the basis for it's Joyous
successful application.
MAX ]. ExNER.
Physical Director Young Mems
Christian Association, Troy, N. Y.