The Norfolk weekly news-journal., 1911-03-03

Best Time For Exercise.
The ideal time for exercise IL mid.
way between meals, but few people can
arrange to take It at such times. Be
fore breakfast Is suitable time for
most people, especially II the exercise
rubbing.
Some people cannot exercise before
breakfast without feeling unduly ia
tigued, the exhaustion often lasting
throughout the day. Before retiring
Is n safer time for such people unless
they can arrange for forenoon or after
noon work.
Nervous subjects with an excltable
circulation should not. as q rule, exer-
else before retiring.
Exercise should never be taken Just
after meal, and no exercise Just
prior to eating should be 80 severe as
to cause great fatigue. In either case
the digestive functions are impaired,
and all benefits may be neutralized.
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-
TEN is that of Or. Dudley Sargent of
Harvard. In this system the various
movements have been given descrip-
20 tnta i1i,
them.
The following is a brief outline of
the several exercises:
First.-Adoration. Standing with
feet together and hands raised before
the forehead, as In praying. throw the
hands and forearms backward until
the arms are on 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.
Misunderstanding 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 over the
head and down on to the left hand
with slap. Swing the right arm
downward and back to original posi-
ton. Reverse the movement face
turned TO right
Fourth. breast stroke
Stand with feet twenty-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.
Fifth Boxers 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 one foot
to the other
Sixth.-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
uately.
Seventh-Signa1 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 briskly to first position as though
pulling on oar. Repeat, facing left.
Ninth,-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 to eighty times at a
rate per minute that is not unduly
fatiguing. Many simple movements
Of 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 and prevents the accumula.
ton Of fat around the abdomen.
Tree swaying. striking the anvil.
chicken wings and signal station are
especially good exercises for women
and elderly people who are excessive
ly fieshy.
Dangers Of Excessive Flesh.
Superduous fat is not only a burden,
but 1t interferes with the normal func.
lions Of the body. II 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 nesh.
Life insurance statistics clearly show
that indiyiduals avian aiiohfIv ovnr