Hot Springs weekly star. (Hot Springs, S.D.) 1892-1917, 1915-09-03
PHYSICAL CULTURE
Physical Culture by Henry Stark Worlds
Champion Bag Puncfler

SssfsVH Oo6 OuSuSt
My article for this week sis how the
old can become young. It not only
means how the old can become young
in looks, but in health and actions.
All who may be past the age of forty,
II they will follow the simple advice
mentioned in this artiole. will add at
least ten years to their life. It is like
everything else, unless it 10 continued
every day, there is no use in starting.
The diet is the 6rst word of advice to
be given. People who live in big cities
and work most of the time indoors
need very much less food than those
that are working In the open air or
doing heavy manual labor. Without
exception, almost, people who work in
doors eat too much meat as stated in
my article Of . few weeks ago. In fact,
we II eat too much meat, and unless .
man or woman is recovering from an
illness or is an out-of-door loborer
meat once day is quite enough.
Meat once day means that we
should eat correspondingly greater
amount of cereals and leguminous pro.
ducts. You cannot be really healthy
unless you eat corn and wheat and
oats and rice and beans, especially
good beans, and plenty of fresh vege-
tables.
1t fs In every way better and cheaper
to put corn into your body, rather
into steers, and then eat the steer
Corn builds up the muscle more than
anything that you may eat. Fish is
alsQ very nutritious and contains all
the elements necessary for tissue
building. and hsh is very much cheap
or than meat and to many persons is
easier to digest. In all questions of
Good and its value it must be born In
mind that an Ill balanced diet, however
plentiful, cannot give good results, any
more than an exclusive diet can. Food !,
however plain, must he varied, and It
must contain q proper proportion Of
proteids, fats. Hydrocarbons and carbo.
hydrstes.
Eat heavy breakfast. II you have
not the appitite, after your exercise, 60
out into the open air and walk mile
or 90, then when you return, you will
find that You are ready for q big meal.
At noon, you should have your largest
meal and for supper your lightest
meal.
Now you have had advice on diet,
next will be the amount of sleep all
should have. This of course depends
on the kind of work you may be doing.
II you are employed outdoors, eight
hours day should be the maximum, il
employed indoors, then longer hours
would not harm you, unless you do
plenty Of mental work, then eight
hours is enough. The office worker
who wants to be in good shape to be-
gin another days work must get out
into the open air end exercise bis
muscles. A "Raoine" exerciser which
costs but few dollars should be
secured, 1t will work wonders, golf and
swimming are excellent and for those
who can afford 1t horseback riding does
lots Of good. But the best exercise a
man or woman can take where every
muscle In the whole body is brought
into play is bag-punching. 1t is very
easy to learn and cost but a few dollars
for the apparatus.
Now, in reference to the amount OF
sleep, there is one thing to be remem-
bered, and that is merely going to bed
and tossing about from one side to the
other. worrying over ones troubles. ID
not sleep or is It rest. The quality Of
ones sleep is pretty good test of gen.
eral health. and the normal person
who has done out-of. door work
through the day and has taken healthy
exercise and not over eaten. should be
fast asleep within q few minutes after
getting into bed. The best hours to
sleep are before midnight, so 60 to bed
ss early % you desire.
At the present time, longevity is in
creasing up to forty, and from forty to
sixty mortality is increasing. In other
words, more people live to be forty
than ever before, but after that, they
die quicker. The reason is that the
kidneys get out of condition and their
arteries begin to harden, and they die
from ~hat is termed degenerative die.
ease. One ceuse Of tho above, is that
seventy per cent Of the people eat too
much and exercise too little, most i'm
portant Of all-they do not exercise in
the proper way. They work when they
exercise with superf1uous effort that
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