Correction of Underweight and Overweight by Exercise

Part 1

LITTLE BLUE BOOK NO. 1479 Edited by E. Haldeman-Julius

Correction of Underweight and Overweight by Exercise

C. O. Benson

HALDEMAN-JULIUS PUBLICATIONS GIRARD, KANSAS

Copyright, 1929, Haldeman-Julius Company.

PRINTED IN THE UNITED STATES OF AMERICA

CONTENTS

Page

Reducing Drugs 9

How to Reduce Sanely 9

Exercises 12

The Correction of Underweight or Malnutrition 27

Causes of Underweight 28

Special Exercises for the Correction of Underweight 31

CORRECTION OF UNDERWEIGHT AND OVERWEIGHT BY EXERCISE

About one-fifth of the American people are burdened with overweight. This is a tragedy, for excessive weight is an impediment to an active, vigorous, and normal life. It is not only a threat to health, but it also decreases the chance for longevity. While this portion of the book is prepared for those who are overweight and wish to reduce, it must be said that prevention of overweight is much better than a cure. Young adults who recognize the first warning of overweight should at once revise their manner of living as regards diet and exercise, so as to keep the body within normal limits.

The first step in production of overweight is the lessening of activity and exercise. With this comes the deposition of fats around and in the vital organs of the body which may cause interference with the action of the heart, kidneys and blood vessels. This added fat lays a mechanical stress and strain on all the organs, not to mention the deadly strain on the eliminating organs. Disease of these organs is a common accompaniment of overweight.

Generally when men break down we ascribe it to over-work. It is over-work, but not over-work of the brain and nerves, but rather over-work of the stomach, liver and kidneys. Very few physically healthy men and women are in such danger of ever breaking down from over-work even though they labor most strenuously and ceaselessly.

Most cases of overweight are first noticed about the twenty-fifth year. Chief among the causative factors is the leading of a sedentary, inactive life in which over-eating and under-exercising play an important part. With this comes an accumulation of fat which tends to become a permanent fixture unless the style of living is immediately changed. Thus, the body accommodates itself to this added weight burden which curtails activity and makes further increases in weight easy. In some persons, however, disease of the glands of internal secretion causes overweight.

Overweight means too much food or too little exercise, or both. As people grow older they cut down their activity and exercise but at the same time their appetite for food continues or even increases. Thus, less and less of the food they take in the body is burned up in work, and more and more is stored in the form of fat. There is a strain upon the heart for every pound the person puts on above the normal weight. Such overweight is about equally prevalent among women and men.

It is very fortunate indeed that overweight in almost every case can be controlled. Even the hereditary tendency to overweight which sometimes makes the struggle seem hopeless can be overcome in most cases.

Since overweight is brought on chiefly by over-eating and under-exercising, we can reverse this process to the limits of safety which vary with the individual and have its correction.

Reduced eating does not mean starvation, but merely means control of the appetite and the avoidance of the concentrated portion of the diet.

In regard to the diet, it would be advisable to consult a physician, but it is also advisable to go lightly on sugar, butter, cream, fats, pastry, sweets, olive oil, etc. Meals should be light and frequent rather than hearty and infrequent. A light breakfast is advisable. One or two poached eggs, weak tea or coffee, hardly any sugar, with a very small quantity of bread and butter. For luncheon and dinner meat should be eaten in moderate portions, and celery, spinach, lettuce, string beans, turnips, and other bulky vegetables of low food value may be taken if desired.

It must be said at this point that increased mental work does not mean increased diet, but increased physical work means increased diet.

The plan of dieting and weight reduction is to eliminate the concentrated, starchy and fatty foods and substitute bulky foods which contain less fat producing qualities, but which give adequate nourishment and satisfy the appetite.

Concentrated foods which are fat forming are grouped into three classes: First, oils, such as vegetable oil, nuts, cream, butter, etc. Second, sweets and sugars. Third, starchy foods as pastry, bread, etc. A highly concentrated food is a piece of bread and butter.

Eating between meals is very largely responsible for many cases of overweight, and this is especially true of those who cook the food in the home. However, of all the foods taken between meals, candy is the worse. A few harmless pieces of candy may contain more calories than a large meal. The habit of eating only three meals a day should be the first step in one’s reduction scheme. Candy should be eaten as a dessert.

Part 2

The non-fat forming foods are bulky vegetables, fruits, lean meat, fish and fowl without fat, etc.

REDUCING DRUGS

Reducing drugs as advertised make wildly extravagant claims--claims that are impossible of substantiation, for they nearly always promise to reduce without dieting or exercising. This cannot be done unless dangerous drugs are employed. All sorts of soap, powders, rollers, breads, are usually a scheme purely to make money. They are either useless, dangerous, or both.

HOW TO REDUCE SANELY

In order to reduce sanely, four things must be done.

First, a thorough physical examination by a competent physician which means do not try to reduce without consulting a physician or specialist. Second, a diet should be planned from time to time so as to give adequate reduction and provide satisfactory nourishment. Third, determination of the time one will take in eliminating overweight. It must be remembered that determination and persistence are the very essence of success in weight reduction. Unless one determines at the outset to follow the matter through, it is quite well never to begin. The fourth step, and the one that I am particularly interested in, is the exercises suitable for weight reduction. It must be remembered that more care in reducing is necessary with older persons and with individuals whose overweight is of long standing than with ones who have recently acquired extra weight.

A group of exercises will be found later on in this book. Indulging in these exercises daily and a planned diet will eliminate overweight eventually. Through proper exercise excessive weight is burned up and gotten rid of. Exercise in the open air is especially beneficial to the health. It is imperative to follow the prescribed calisthenics for ten or twenty minutes each day in addition to such out-of-door activity as can be included.

One of the best exercises for overweight people is walking and a brisk tramp of three or four miles a day will work wonders. However, if you get fatigued or breathless, begin with shorter distances and work up to longer ones.

It must be remembered that a daily movement of the bowels is essential for good health and it is very important for one undertaking a weight reducing regime. You will find, however, that the prescribed calisthenics will stimulate the bowels to some extent. Movement of the bowels will be stimulated naturally by proper exercise and diet. Laxatives and drugs should never be used except upon advice of a competent physician. A daily evening hot bath aids in cleansing that great organ of elimination of poison, the skin. After taking your morning exercises a shower or tub bath should be taken for two minutes with the temperature of the water between 95 and 100 degrees for cleansing purposes. This should be followed by a quick, cold sponge rub over the entire body. Dry with a rough towel until the skin glows. This should be followed by a cold wet towel rubbed on the abdomen for a few minutes until the abdomen attains a reddish glow. Then dry the body thoroughly, dress quickly and you will have a keen appetite for the morning meal, and be ready to start the day off in the proper manner.

Before going into exercises that are weight reducing, it must be remembered that over-exercise is as harmful as under-exercise. I will plan the first week’s exercises in order that you will become accustomed to physical work. After that time pick any exercises from the general group and plan your program.

EXERCISES

Monday

Exercise 1.

Position: Body erect, arms at side.

Action: Slowly inhale and raise arms sideways, palms downward until level with shoulders. Turn palms upward and continue to raise arms until same extend upward from the shoulders. Slowly reverse movement and exhale. Do this five times.

Exercise 2.

Position: Stand erect with head up and shoulders squared with hands on hips.

Action: Bend body right and left from the erect position. Be sure to bend at the waist only. There should be no motion in the legs and the head and neck should be kept in the same relative position as in the position of attention. This exercise can be done with the feet together or apart. Bend six times to each side.

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