East Oregonian : E.O. (Pendleton, OR) 1888-current, 1919-03-25

else when one has been without It for years
requires careful consideration. II Is Important
for thesheavyveight person 10 get as much ex-
ercise as possible. but there Is danger in car
ry;ng II to extremes. especially when II has
not been thoroughly ascertained what the or
ganic condition of the person Is. IL Is well to
begin with moderate exercise and work up.
never pushing IL to the point OF distressing
breathessness or profound fatigue There
should after brief rest he feeling of we'll
being. It Is important to- get all the -outdoE
and recreational exercses possible. Golf, NH
climbing (graded and gradually increased as
to its degree according TO the ability of tho in-
diyiduaD horseback riding. swimming and (aas
to indoor exercise) billiards and pool. Strenu-
GUS exercises such as tennis and oasebal,
should be avoided by the middle aged heavy
weight Walking is helpful II done brfslsly.
but it does not always produce results COM
mensurato with the time devoted to IT. IT is
important. therefore, to arrange for systema-
tic, formal exercise night and morning. These
should he begun in a moderate WAY. using the
arm and shoulder stretching exercise and tho
tree swaying exercise. already described. at
first ten to twenty times twice daily. lncreas-
ing gradually. In this first group OF exercised
also may 60 the trunk bending exercise and the
toe sitting exercise. The trunk bending re-
qdIres merely lying flat on the back and ris-
ing 10 sitting posture. In toe sitting one first
rises the toes high possible. grasp5
the back Of n chair bed and then squAts
remaining his toes and continuing 10 hold
to the chair back. Later II these exercises are
we'll borne the windmill exercise may be per-
formed with considerable vigor. Body arching
exercise1 are also valuable FER their effect on
the abdominal muscles. But tnoSc Win n
freer muscular movement should also be fol-
lowed.
In body arching sit on the floor. with palms
on the floor about eighteen inches behind the
body legs stretched out stfHight Then raise
the body to a horizontal psa'sion, supported by
the hands and feet. Repeat ten to twenty
times
a hot spray folIowed BY . cold spray ana
brisk rub down is always beneficial after
these exercises.
For Stout Women.
Women who have become stout at middle life
must rely chiefly on diet TO keep their weight
within bounds. But exercise can do much to
preserve and restore the symmetry of the
figure There is no such thing as burning tho
fat off OF any particular region Of the body
and massage is useless for such purpose.
but proper exercise can so develop the musci-
lar system and burn up considerable a por-
tion of fat from all parts of the body that the
need for dietetic restriction is lessened and 1t
is possible to obtain a maximum degree OF
bodily symmetry. Tree swaying and toe sit-
ting and the windmill exercise, all of which
have been already described will be found
very valuable exercises for this purpose. They
should be performed In moderation. perhaps
ten or fifteen times day at first. working up
to twenty or even forty times twice daily. The
full length exercise also VIII be found helpful.
Another good exercise in which one lies flat
on the floor Is called the knee chest. While
lying In this position clasp both hands. fingers
tnterlocking over the right knee, the arms
being at full length. Pull the knee up TO the
chest. resisting with leg. Repeat five TO ten
times with each leg. Body arching exercises.
already described, may be performed In bed.
the others following Immediately after rising.
1t Is important that the tree swaying exercise
should be performed exactly in accordance
with instruction. swaying from the hips and
not from the shoulders.
There should be word Of warpia< sEainst