PLAY EXERCISES ESSENTIAL TO HEALTH FOR BUSINESS MEN

By MARTIN A. DELANEY

Athletic Director Chicago Athletic Association

Exercise in proper form and quantity rates among things unattainable to the average office worker of middle age during the cold months. This also applies to thousands of younger men who should be devoting a portion of their time to building up vigor which would stand them in good stead in later years.

In the summer months out of door sports, with attendant abundance of good ozone, bring many men within hailing distance of physical trim. But when the cold sets in golf, tennis, and even baseball "bleachering" are driven from the range of possibilities. I shall not blame it entirely on the cold, for doubtless the inrush of business activities consumes leisure moments heretofore devoted to exercise and diversion.

Fifteen minutes every morning, fifteen minutes every evening— that is not too great a sacrifice of time to ask from any one. Yet this period is all that is required by a business man who wishes to get in shape and stay in that condition. He must be faithful to his self-imposed duty, however, and make those brief periods of fifteen minutes count by working hard throughout their course. Right here I want to warn you of the obstacles to home-made physical improvement. The average man, when he fully realizes that some brisk physical exertion is the thing he needs, starts in on morning and night exercises with enthusiasm. For a week or two weeks he sticks to it like a little man. Then his interest dwindles and he settles down to unhealthful inactivity. After such an experience it will be a long time before he revives interest in the subject of physical training.

If a man can stick to the drill for three weeks running straight, then it is fairly sure that he has become a firm devotee of physical upbuilding. The first three weeks make up the term of trial. When one begins to round out a month of exercise, then one may feel pretty sure that interest is not going to lag.

I am a great advocate of games and "play exercises" in opposition to the set formulas of bodily activity. While engaged in the former interest is excited and the business man forgets that he is working to reduce his abdomen-forgets everything, in fact, but the enjoyment of the frolic. This momentary clearing of the mind is an important feature of "play exercise." It is more

difficult to carry out this desirable system in the home than in the gymnasium. But it is not impossible, even in the average narrow flat.

Throwing the medicine ball is a pastime which will accomodate itself to hallroom or parlor. Two must participate. Father and son, man and wife-it makes little difference. This exercise not only develops nearly every muscle and promotes accuracy and grace, but it gives variety and spice which the hidebound exercises lack. Bag punching is not only a fine exercise, but it possesses the virtue of “infinite variety,” and during the time a man is learning to master the various strokes in its proper manipulation he is unconsciously getting a start in the climb toward the goal of perfect health. And the old objection of resounding noisiness attached to punching bags is now overcome. The noiseless punching bag even anticipated the Maxim gun silencer. Skipping the rope is another diversion which I seriously recommend for the middle aged man. This may sound like joking, but it is a well-known fact that this exercise, supposedly monopolized by school girls, is an important part of the training system of every up-to-date pugilist.

I now set forth a series of morning and evening "spurts," simple in character, yet running the gamut of muscle play, with an especial view to abdominal benefits.

The first essential is that of ventilation. The windows of one's room should be wide open during the period of exertion. Do not be afraid of catching cold. There is little chance to acquire a cough while one is exercising. The danger comes when one is in

idleness.

First Exercise-Stand at the window and take deep breaths. The correct position for this is to place the heels together, chest set well forward, shoulders back and down. Inhale deeply four or five times through the nose. Exhale through the mouth, forming the lips in a letter "O" and causing a slight resistancethat is, so that the exhalation is a semi-hiss.

The second move in the breathing exercise is to inhale and at the same time raise the hands to the vertical. Drop to the sides when exhaling. The third movement is to inhale and exhale while swiftly patting the chest. Each of these two movements may be performed four or five times.

Second Exercise-Now comes a more strenuous form of bodily exertion. This consists of lying down flat on the floor, securing one's toes beneath the bureau or some other means for a toe hold. From prostrate rise to a sitting position. Then thrust the arms

forward to full arm extension. Repeat this motion of raising and lowering the body at least ten times. Later one may increase the number of movements. The arm thrusts should vary-forward, upward and sideways. It must be remembered that one should not bend the knees. This exercise is unsurpassed for the purpose of reducing the abdomen.

Third Exercise-The next set of movements I recommend is also a help to the abdomen. Lie on the floor-with a rug intervening

Sixth Exercise

and grasp the bottom of a bureau or the posts of the bed. Then, alternately, raise the feet from twelve to fifteen inches from the floor at a distance of fifteen inches apart. It is important not to bend the knees. Continue this exercise until fatigued. Then rest for three minutes and renew the motion. Keep at it until you have performed thirty "kicking periods" divided by short rests. Increase the duration of this exercise as you grow stronger. Here is a note of warning: When serious fatigue comes stop immediately, particularly if you are over 35!

Fourth Exercise-Return to the position of the second exercise

-that is, with the "toe hold." Raise the body from the lying position until the toes can be seen. Then rotate the body trom right to left slowly. When fatigued fall back to the lying position. Fifth Exercise-Use the "toe hold," but take a sitting position on a footstool Lock arms behind the head and bend the body back until the head touches the floor. Continue the motion until fatigued.

Sixth Exercise-This is known as a movement on the "bar stalls." The bars of one's iron bed or the jamb of a door answers the same purpose as the vertical bars of the gymnasium. First assume a "chest rest"-that is, stand at full height, the hands grasping the bars on a level with the chest. Then push away to full arm extension, the hands dropping downward and catching again half

way to the floor. Raise again to chest rest. Repeat this moton until fatigued. It is a great developer for the shoulder and chest muscles.

Seventh Exercise-Down on the floor this time, lying on the stomach, with hands under the chest. Raise the body to full arm extension. Then raise and lower a number of times, refraining from letting the chest touch the floor on the descent.

Eighth Exercise-Take a broomstick, cane, or any sort of wand long enough to place behind the neck and to extend the arms along the wood. Then bend sideways, forward and back; also rotate. In this exercise the heels should be together and the knees straight. Do not allow the heels to rise from the floor. This is one of the best "liver squeezers" known and a foe to obesity.