Show home course in health culture VIII exercise in the home by SUGENE EUGENE L L FISK M H D copyright 1910 1 oy by american association C oft tint urica the alt FOR ought sought an elixir lit magic fluid that would restore store exhausted vitality and perpetuate ute the ac tivi ties we ae call life for many yeara years physicians physician and chemists successors of the medicine man and alchemist have laboriously experimented with drags drugs and chemicals in the hope of at least finding some combination that would give health and increased ion gerity to mankind man klad sinny valuable drug drugs and combinations of drugs have been discovered but it Is safe to say that the greatest crea test achievements of med leal lical have come not through the use of drugs but through the eca em of natural remedies whose rowers powers were so long neglected by the tho mystic medicine men of the middle ages 4 it la Is true that diphtheria anti toxin and the wonderful promise of other remedies of a similar class are tire the products of the I 1 ib oratory but these are truly natures remedies and have no relation with brug 1 ti ament the remarkable fall lu in the death rate 1 among mong 1 people under thirty years of ago ge in the past quarter century Is al moat most wholly due to hygiene and the ue of natural remedies in disease the power of physical training fresh air and a little surgery to make over the lymphatic halt half deformed mouth breathing child into a splendid aud useful citizen Is as an wonderful in its way as abo powers vainly sought by the and necromancers troublesome remedies unpopular it Is unfortunate however that some 0 of f these remedial measures are not easily prescribed or taken as pills and powder 4 to adai advise te a man to take more exercise Is very much like telling him NI 1 P 1 11 T 4 A to take digit digitally alls ezera exercise cire annot cannot c confer fr its it maximum benefit unless sonie dole Is I 1 pre prescribed bribed und and mome followed tol lowid lut but the average nian man wished to be made over oer ut at once iny ny powes 4 involving time patience abid tid effort Is 14 repugnant unit 44 it 14 clem irta a it fancy name dame und huo has somo mystery thrown thron around it aud thin what marvelous result while the aad last there Is a great difference between exercising for health and for mut cular development chev are not necessarily nece bartly identical pm esies the vast bulging mu cles of the nth lete may iw be a real burden calling for largo le 4 of blood and nutriment and not contributing to harmony of movement t or balance of function elopement elop ment spells ultimate degeneration just as disuse spells atrophy and decay tho object we should keep in view flew therefore fore Is moderate and sulU clent e ut ex ercle of the entire muscular mut cular system effects of exercise the circulation and respiration are a affected during exercise and muscular work there Is an tin increased Inc reaRed absorption of oxygen nn an increased ex es ebion of carbon dioxide and water anter ain in other words combustion proa prote eds edi more ore actively in the bod and more fuel in 1 e form forin of fat or 4 or prot 1111 Is 14 all of which stu roes to t show hit thit whatever ha mans mind nr soul may be hid body Is a sort nf angine w aleh enn no more carry on its work eltho without ut fuel than a lococo 1 H I W without oal enn dr ang ti a train of can mind and nd will power potter alone can not ru run 9 the human engine with beet beef tea iliad slop lop and food that Is not fuel a aar ay corp than the th mot most skillful engineer gl nr pan ran run a locomotive with air in the t boiler and a few shavings in to the firebox the mechanical ines sure of exercise I 1 the kilogram meter it has his ba been da do mined that walking on a level surface at the rate of three alles he 48 per hour Is equivalent to lifting one twentieth of the weight of the body through the distance walked to determine the amount of work performed in walking the weight of the body in kilograms la Is ed by the distance walled walked the product constitutes the number of kilogram meters of work performed kilogram meters la is considers con considered sideri the normal average amount of work or exercise required in health bt best tim time for excels the ideal time for exercise la is mid way between meals but few people can arrange to take it at such times before breakfast Is a suitable BUl table time for most people especially it if the exercise la Is followed by a cold bath and brisk rubbing borne bome people cannot exercise before breakfast without feeling unduly fatigued the exhaustion often bastin lasting throughout the day before retiring Is a eater safer time tim c for such people unless they can arrange for forenoon or afternoon work nervous subjects with an excitable circulation should not as a it rule exercise before retiring exercise should never be taken just utter a meal and no exercise just prior to eating should be so severe as to cause great fatigue in either case the digestive functions are impaired and andall all benefits may be neutralized form forms of exercise exercise should hould be graded according to age and condition when there la Is actual disease medical advice must be sought aad and followed or injudicious exercise e may prove extremely harmful in prescribing exercise a good system Is that of dr dudley sargent of harvard arvard Il in this system the various movements moro ments have been given deserly nas nasa na s to 40 facilitate memorizing i them the following Is a brief outline of the several exercises First Adoration standing with feet together and bands hands raised before the forehead as in a throw the hands and forearms backward until the arms are on a level with the ders and forearms directed upward at right angles with arms repeat awen ty to eighty times second tree swaying stand with feet together and anne arms thrust straight upward but not rigid sway the tle upper part of the body from side to aide third striking au on anvil stand with feet twenty four inches apart arms straight out sideways elde waya face turned to left keeping the arms rigidly straight swing the right hand over tb the head and down on to the left hand with a lap slap swing the right arm down downward rard and back to original izal tion reverse the movement face turned to right fourth swimming breast roke stand with feet twenty four inches apart left foot toot forward weight resting on right leg ler arms at right angles held close to the side thrust arms ams forward bend body forward and throw weight on left leg bending at the knee swepp sweep arms outward and backward to original position imitating a swimming stroke F hath fifth boxers dozers guard stand with feet twenty four inch inches apart rl right 9 ht foot forward weight on left leg left arm bent and guarding guard lne neck right arm I 1 straight downward and back backward ward press for forward mard throwing throw inc weight on right leg and brine bring right arm up to guard the neck while tb thrusting rustIng the left arm downward and backward repeat ibe the move springing from one foot toot to the other sixth chicken wings stand with feet together and thumbs in armpits boi boil elbows while raising left inee knee to the waist first position and repeat aaning appos opposite to knee heep up the file movement movements alter lately seventh signal station stand erect with beels together handa hands on hips abru thrust at the hp right arm straight upward while lifting the left 1 leg outward and upward ricilly extended lower the limbs and on other side eighth rowing stand facing the right feet twenty four inches apart richt right leg forward arms arm q at right angl accles and close to ides bend forward weight on right leg 1 with arms extend ed until 4 touch the floor twelve lache inches t la in advance of right foot kc ite lurn turn abrl briskly kly to first po position ne as though pulling on oar repeat facing left ninth restoration stand with feet together face downward back of hands touching bring handa hands upward rating as they pa pais ai the face then describe a arcle downward and out ward back to position lon repeat t begin to inhale deeply as the arms are raised lowly slowly exhaling as the arms descend tak ae w movements hould should be perform ed from twenty to eighty times at a rate per minute that is 1 not unduly fatiguing ganv dimple movements of a scimitar character will prove effective if regularly and systematically carried out it Is ii important to employ exerciser that brine bring into play the abdominal and chest cht at muscles mmel which encourages deep breathing und prevents nt the accumulation of fat around ite ile abdomen arte ow nylin Pt rILIng the anvil chicken gnp ili 4 and ingnal station sire e esies irtely 1 1 everel ts for women and iderle people who are pic excessive tive ly alf a ia dangers of excessive flesh superfluous fat Is 1 not only a burdin iut it interferes with tb bunc eions of the th body it t may be caused oy by t too much food and too little exer eser else or merely a lack of exercise in 0 one ne with a family tendency fen decy to flesh life 1 Inu statistic stati sti 9 clearly show h hat that i individual individuals estu all lightly atly over eight have 1 a higher death rate than ciali those of T this in crossed deth rate Is manifested ted around middle life and later |