Omaha daily bee., 1908-08-23
EXERCISE FOR BUSY PEOPLE
EIRht Minutes Of Muscular Activity
Yield Harvest of Physical
ImDrOyement.

hARAu EAhNNGNN o. NhNAhCNN
Improvement.
You say you do not believe exercise OF
so short a duration would be beneficial.
Well, you are mistaken.
According to no less an authority than
DR.. r. TAFT Mckenzie. physical director
Of the University of Pennsylvania, a daily
eight-minute exercise will yield a harvest
of physical improvements.
You suffer from indigestion, nervousness,
lassitude. that fagged-out feeling, mental
inertia? II you are so busy you can't
spare more time, take the eight-minute
exercise.
II you have more time to spare, take a
twenty-minute course. However. the eight
minute course is so designed that one gets
the benefit Of the most effective move
ments.
People who lead sedentsry lives de-
clsred DR.. Mckenzie. get little exercise
usually. Too often the result is a feeling
of languor which binders their work, men
tai depression. nervousness and poor
breathing. The exercise they need most
is that which will call into play the
muscles Of the abdomen, the trunk and
lungs.
ANY exercise which will call into play
these muscles will stimulate the circula-
ticn. Walking, Of course. is one of the
most beneficial OF all exercises. But most
people walk. And il they walk properly
they will derive great benefit.
However, walking does not exercise the
muscles of the abdomen. nor always in
duce deep breathing. Some KIM OF eXer-
else such as this Is almost necessary"
Most folk claim they do not have time
to take exercise. They arise late in the
morning; they hurry through their bath,
eat, breakfast in double-quick time and
run for the car. But there are few per-
sons who cannot spare about ten minutes.
The vast benefit from exercise of the
shortest duration is such that the busiest
persons should arrange to take II.
A system of exercise which lasts eight
minutes has been prepared by DR.. Nc
| Kenzie. This is arranged for the busiest
people. ard combines movement giving the
greatest possible results.
There Sre six exercises. The aim of
them is to stretch the thorax and expand
the lungs, give the heart vigorous work
and massage the organs OF the bdomen.
zone should begin these gradually" de-
clares Dr.. Mckenzie. There should he
few movements at first and comparatively
long rests
The exercises are arranged as follows
Take a position at first standing. with
the arms at the sides, chin bent to the
neck, the abdomen in and the chest car
ried forward without contracting the
shoulder muscles. Move the arms for.
ward. with the palms down, stretch then
upward, rise on tiptoe, as high as posi-
Bile, and inhale. Keep arms straight as
you lower them. with palms back, slowl!
exhale and lower the heels. Repeat ter
times.
The second exercise Is taken lying on the
back with hands poised on the hips. TIL,
consist in raising the thighi
alternately, with the knees bent, until they
touch the abdomen. Each time clasp thu
hands about the leg and press against tn,
abdomen, then relax. Repeat this move
ment ten times.
Now take a position standing. with thu
hands behind the head. Bend sideways
to the right, then to the left, then back
waPd, clrcling five times each way. r,
sure to keep the feet together and tn,
knees straight. Bend down as far OF
every side as possible, repeating each eN
erciss ten times.
For the fourth exercise stand with tn,
legs thirty inches apart, with the arm,
falling at the sides. Raise your arms abov,
your head, then bend forward and toucl
the floor with both hands, rising slowl!
and bringing the hands to their origina
position. This, as we'll as the other move
ments, should be repeated ten times.
Next hold the arms forward, MOVING
them out and up, running for twenty steps
at the rate ot fifteen steps in five seconds
Repeat this movement ten times.
The final exercise consists in raising III,
arms sideways, stretching and inhalinl
deeply. Then BEND forward and rise, ex
haling while you lower the arms side
ways.
When through rub your body hard with
Turkish towel immersed in cold water.
How soon will one experience benefit
from this exercise?' the noted doctor wa
ske
1.-THE following day" he replied. mo
with any exceptional results. to be sure
but there will be an improvement. TIL
circulation will be better. Continue, an,
both circulation and respiration will i'm
prove"
Such an exercise will reduce weight
slowly, of course, but it will reduce II
II will help ones mental work and stimula
the functions Of the organs.
As to the time when exercises Is mos
beneficial-exercise in the morning. In
variably in the morning.
II you have more time than eight min
utes, various exercises may be added whicI
will prove of value.-Philsdelphia Mort
American.