"The Daily Dozen" for Physical Fitness

Radio Record, Volume I, Issue 28, 27 January 1928, Page 16

"The Daily Dozen" for Physical Fitness

. The following article is a summary of three talks on physical culture given by Mr. J. D, Baybutt from 3YA Christchurch. Many listeners who appreciated those talks have desired illustrations of the exercises given, and these are now given. The exercises are only a selection. and can be used by men or women, and will be found particularly valuable for those beginning systematic exercise. _They are easy for that purpose.

moo NIV of the most prominent features of modern life is the remarkable drift ot people to the towns, and eel; their consequent complex and sedentary existence, ‘The normal result of such a life is a tendency to- . Wards poor physique, as the organs of circulation, respiration, digestion, and excretion become impaired because of that inactivity. ‘These organs are expected to cope with certain demands, If the demands we make on them be too small or too large, disorders ensue and cur life processes proceed at a lowered pitch, and as the muscles are _ the power by which they work, the only means of stimulating the organs to proper function is by muscular exercise. Special systematic exercise, then, will increase to the correct amount the demands which should be made on the body, and so overcome the dangers or defects of our sedentary life-a life which is contrary to that for which the body was designed. WHAT PHYSICAL CULTURE REQUIRES. Virst of all it requires a determined effort of will to take regular and systematic exercise. Five to ten minutes a day should be spent at home ir. this form of exercise, and as procrastination -is one of the most marked characteristics of human nature, the tendency is to take our "daily dozen’? only at odd times instead of regularly. No apparatus is required, and the old form of chest developers and the heavy bar-bells, while serving a useful purpose when us2d correctly and at the right time, should never take the place of the free standing exercises such as those illustrated here. WHEN TO TAKE THIS EXERCISE. The best time is in the morning, immediately after rising from bed. The chief object of home exercise is to tone-up one’s system. On waking in the morning, few of us feel at our best, and we need to brush away the cobwebs of a night’s sleep and set ourselves up for the dav. If we take proper €xetcise immediately after rising, this ohiect will be achieved and the effect Will be one of a fecling of physical buovaner with which to face the day. If morning exercise is not practicable, the enthusiast will find will find some convenient time during the day, or just hefore going to bed at night. Do not, though, take exercise too soon after a meal-one and a half to two hours at least should elapse. ‘Some peonle find that exercise hefore bed at nieht brings about sleeplessness. This, however, will pass, as the nerves get steadier and stronger with the exercise. No developmental effect should be sought for with this kind of exercise, It is purely a ‘setting: up" effect that is to be aimed at, and ne very vigorous or intense effort should be made, THE ARRANGEMENT OF THE EXERCISES. These exercises have been selected to give good results, and should be taken in the order shown. They are not in any way final, and manv modifications can well be made. But they form a foundation for a system, and will prove of value. The first principle’ of "setting-up" exercise is that a _ steady, complete, rhythmical respiration must be cootdinated with the larger movements of every exercise. Tn ordinary breathing the whole of the cells of the lunes are not used, and even those which are used are not -expanded to their fullest extent. Tull expansion of these cells occurs only during the extraordinary breathing, when the lungs are filled to their utmost capacity. ‘This is a most important effect, and is the chief factor in brinving ahout the beneficial results of. "brushing away the cobwebs" already mentioned. HOW TO BREATHE CORRECTLY. Breathing is largely tnder the control of the will, and ‘so correct breathing can be gained by practice. We should always aim at expanding the Jower part of the chest, where the cross-section is greatest, The lower ribs should be expanded sideways, and so as to get some degree of vertical expansion as well, the trunk should be stretched upwards. ‘This allows the whole of the lungs to be filled. When exhaling, Iet the ribs and breasthone sink inwards and downwards, and the upper part of the trunk downwards. The most common fault in deep breathing is that of drawing in the abdomen and arching the chest, with the shoulders forced down and back. Nor is at Of use trying to draw ina large amount "of air by sucking or sniffing through the nose. Correct breathing is almost noiseless, and if any effort is made, the nostrils tend to close slightly and n added benefits are obtained, . .

When deep breathing is combined with muscular exercise, it is much easier to breathe correctly than when trying just a formal breathing exercise, THE PROGRAMME TO FOLLOW. Paste the photographs illustrating the exercises in a prominent place so that the illustrations can be followed while exercising, Wear as little clothing as possible, and all garments loose. Begin to exercise without delay after rising from bed. Have the ‘windows wide open and stand in front of them, so as to inhale the fresh air. No pause of length should be made between exercises or a chill may result, Do not exercise so vigorously that a pause is necessary to give yourself a rest. Gradually work up to more vigorous effort as more practice is gained, and this progress will show the results of the exercise, After exercise, a short, brisk rub, then the usual bath or slower, SOME GENERAL HEALTH RULES, Drink plenty of fresh water daily. Rise regularly at the same time each day. Take the "Daily Dozen’ (these exercises( after rising. Have meals at regular hours and masticate the food thoroughly. Give the body plenty of rest by having seven to eight hours’ sleep every night,

TABLE OF EXERCISES. First Exercise.-Fig. I. 1. Rise slowly on toes and taise arms forwards to position shown-in-haling. 2. Lower heels slowly and lower arms -exhaling. Second Exercise.-Fig, II. 1. Lunge forward (alternate legs) and raise arms forwards and sideways to position shown,-inhaling, 2, Bring foot in and lower arms forwards and dowmwards-exhaling. Third Exercise.-Il‘ig. IIT. Start from position shown, 1. Bend trunk to right and bring left hand under armpit with right arm stretched down (reverse to photo.) -inhaling. 2. Bend trunk to left, similar movement with arms-exhaling, Fourth Exercise.-Fig. IV. Commence in bottom position-trunk forward bend, feet apart. 1. Raise trunk and arms (through middle position) to upright posi-tion-inhaling. 2. Lower trunk forwards and downwards and turn hands and lower arms behind body to starting posi-tion-exhaling. Fifth Exercise.-Fig. V. 1, Raise knee-inhaling. 2. Lower knee-exhaling. (Alternate legs.-Modify by raising leg fottvard, straight from hip. Hold arms forward in line with shoulders and bring foot to meet hand.) Sixth Exercise.-Tig. VI. Trunk circling. 1. Circle trunk on hips-forwards, sideways, backwards, sideways, forwards-iuhaling, ° 2. Circle trunk again-exhaling. Seventh Fxercise.-Iig. I. Repeat first exercise to finish table. General Instructions, . Make all movements strong. Combine arm movements with trunk movements. Tull and deep breathing in every exercise. Stretch chest fully in exercises I, II, IV, and VII. Exercises III, V, and VI to be done both slowly and quickly.