PHYSICAL CULTURE.

Wairarapa Age, Volume XXXI, Issue 3062, 5 December 1908, Page 6

PHYSICAL CULTURE.

(By R. O. Jarrett).

EXERCISES FOR .THE MIDDLEAGED. Last week, in my notes for the -middle-aged, I promised to give some illustrations of exercises suitable for those who are tollowing sedentary occupations, and who wished to take some form of systematic exercise. These are equally valuable to members of both sexes, and more especially to those who suffer from obesity and its attendant evils, such as indigestion, constipation, biliousness, etc. For obvious reasons I cannnot give many illustrations, as my space is limited; but if steadily persisted in these exercises will agreeablv surprise those of my readers who practise them twice daily. The three breathing exercises illustrated in our issue ofNovember 21st should be used in conjunction with the following diaNo. 1 exercise is an abdominal movement, which has a very beneficial effect upon the liver and digestive organs. For, by alternate squeezing and relaxing, it hastens the circulation through them and stimulates the digestion and elimination. No. 2 exerci le, besides developing the chest and lungs, greatly assists the circulation and thereby benefits the general health. No 3 exercise is for the of the back of shoulders, reciorai muscles of chest, the stonach or abdominal muscles. One of the first steps towards increasing vitality must be the strengthening of the muscles of the stomach and the rniall intestines. These muscles are,, with the majority of people, the most neglected. The natural way of increasing a muscle is by exercise. Thus, by actively employing the muscles in the region of the waist line you strengthen the involuntary muscles, and in so doing you increase the digestive functional power. I have selected these exercises as being the most suitable and advantageous for this purpose. The foregoing remarks apply to the diagrams published ,last Saturday week.

EXERCISE No. 4. No. 4, abdominal exercise, giving firmer support to the abdominal organs, improving the liver and digestion, and reducing the waist line. With each of these movements breathe deeply. The deeper you breathe the better health you will enjoy. With this exercise, inhale when carrying the hands above the head, exhale forcibly when bending forward past the toes. This has a very strengthening effect upon the small muscles of the back, erector spinae, etc. It is a valuable exercise for a stout person. At the commencement you will be inclined to get giddy, but this feeling soon wears off.

EXERCISE No. 5.

Exercise s.—This exercise is appropriately known as the "liver squeezer." You will soon appreciate the name, for it undoubtedly does squeeze that organ until it arouses it from its sluggishness. With this exercise inhale with one movement, then exhale with the opposite. You will find it a trifle awkward ' when beginning, but with practice it soon becomes easy.

-EXERCISE NO. 6. Exercise No. 6. This works powerfully upon all the trunk nweles, including the abdomen. It maybe practised at first as illustrated in the diagram. Then, as you find your strength increasing, straighten the back and legs, raise yourself slowly up and down, with the aid of the tricepo muscles. This is the extensor muscle, situated at' the back and side of the upper arm, and used to push with; at same time supporting yourself on hands and toes.

EXERCISE NO. 7.

Exercise 7.—The muscles most benefitedjare the upper abdominal and erector spinae, extensors of thigh, and calves. Inhale deeply as the arms travel upward over the head, exhale forcibly when reaching forward. This is a most useful exercise for waist reduction and constipation, as also is exercise No. 8, which brings strongly into play the lower abdominal muscles. In each of the movements here described the arms and legs should be stretched to the fullesf- extent. .<. To the average man or woman the stretching or extensor movements are infinitely of greater value than contracting or

flexing ones. To those who follow occupations which entail a lot of stooping, I scarce need to remind them of the vaJue of exercising in the open air or, if necessary inside, in front of the open window or door.

EXERCISE No. 8.

The length of time to exerciserCommence at about fifteen minutes, gradually increasing the length of each practice until a maximum of half-an-hour is reached. After which, the bath and a vigorous rubbing with a towel. In a future issue I intend to deal with the value of daily bathing in hot and cold water. Those who cannot take the cold bath at this season of the year should use tepid water.