Perth Amboy evening news., 1911-01-11
ermined tHaughton) that walking on

hiioSidH iHtNtiS VI WoIA peIloLuiSu,
10000 kilogram meters is considered
the normal average amount Of work or
exercise required In health.
Best Time For Exercise.
The ideal time for exercise is mid
way between meals, but few people can
arrange to take It at such times. Be-
fore breakfast is a suitable time for
most people. especially IL the exercise
is followed by a cold bath and brisk
rubbing.
Some people cannot exercise before
breakfast without feeling unduly ia
tigued, the exhaustion often lasting
throughout the day. Before retiring
Is a safer time for such people unless
they can arrange for forenoon Or after
noon work.
Nervous subjects with an ~excitable
circulation should not, as a rule, exer-
else before retiring.
Exercise should never be taken just
after a meal, and no exercise just
prior to eating should be so severe as
to cause great fatigue. In either case
the digestive functions nre impaired,
and all benefits may be n~eutralized.
Forms Of Exercise.
Exercise should be graded according
to age and condition. When there is
actual disease medical advice must be
sought and followed or injudicious ex-
ercise may prove extremely harmful.
In prescribing exercise a good sys-
tenn IL that Of DIR. Dudley Sargent OF
Harvard. In this system the various
movements have been given descrip-
tive names to facilitate memorizing
them.
The following is q brief outline of
the several exercises:
First.-Aderation. Standing with
feet together and hands raised before
the forehead, as in praying, throw the
hands and forearms backward until
| the arms are on a level with the shout
ders and forearms directed upward at
right angles with arms. Repeat TWEEN
ty to eighty times.
Second.-Tree swaying. Stand with
feet together and arms thrust straight
| upward, but not rigid. Sway the up
per part Of the body from side to side.
Third.-Strfking an anvil. Stand
with feet twenty-four inches apart.
arms straight out sideways, face turn
ed to left. Keeping the arms rigidly
| straight. swing the right hand ove the
head and down on to the left hand
with a slap. Swing the right arm
downward ard back to original posi-
| tion. Reverse this movement, face
turned t. right.
Notwithstanding, breast strcke.
| Stand with feet t~wenty-four Inches
apart, left foot forward, weight rest
ing on right leg. arms at right angles,
held close to the side. Thrust arms
forward, bend body forward and throw
weight on left leg, bending at the
knee. Sweep arms outward and back
ward to original position, initiating a
swimming stroke.
Fifths-Boxer's guard. Stand with
feet twenty-four inches apart, right
foot forward. weight on left leg, left
arm bent and guarding neck. right arm
straight downward and backward.
Press forward. throwing weight on
right leg, and bring right arm up to
guard the neck while thrusting the left
arm downward and backward. Re-
peat the move, springing from n foot
to the other.
Sixths-Chicken wings. Stand with
feet together and thumbs in armpits.
Raise both elbows while raising left
knee to the waist. Return to first po-
sition and repeat, raising opposite
knee. Keep up the movements alter
nately.
Seventh.-Signal station. Stand erect.
with heels together. hands on hips.
Thrust the right arm straight upward
while lifting the left leg outward and
upward, rigidly extended Lower the
limbs and repeat on other side.
Eighth.-Rowing. Stand facing the
right, feet twenty-four inches apart.
right leg forward, arms at right angles
and close to sides. Bend forward.
weight on right leg. with arms extend
ed, until fingers touch the floor twelve
inches in advance OF right foot. Re-
turn briskiy to first position as though
pulling on oar. Repeat, facing left.
Einth.-Restoration. Stand with feet
together, face downward. back of
hands touching. Bring hands upward.
separating as they pass the face. Then
describe a circle downward and out
ward back to first position. Repeat.
Begin to inhale deeply as the arms are
raised. slowly exhaling as the arms
descend.
These movements should be perform
ed from twenty 60 eighty times at a
rate per minute that is not unduiy
fatiguing. Many simple movements
of q similar character will prove effec-
tive if regularly and Systematically
carried out.
1t is important to employ exercises
that bring into play the abdominal and
chest muscles, which encourages deep
breathing aud prevents the aecumula-
ton Of fat around the abdomen.
Tree swaying, striking the anvil,
chicken wings and signal station are
especially-rood exercises FOR women
and elderly people who are excessive
ly Heshy.
Dangers of Excessive Flesh.
S~Hperiuous fat is not only a burden,
bat Il iAi-rfrres with tine normal funcs
tons of the body. 1t may be caused
by TOO much food and too little exer-
else or merely a lack Of exercise In
one with a family tendency to flesh.
Life Insurance statistics clearly show
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