Part 8

Action: Twist the body to the left side, place the left hand on the hip, and with the body in that twisted position touch the outside of the left heel with the right hand and exhale. Return to normal position and repeat to the right side.

Remarks: Knees should be straight during the entire exercise. It may be impossible to touch the heel, but stretch as far as possible. In returning to the normal position, bring the hand out and up.

THE CORRECTION OF UNDERWEIGHT OR MALNUTRITION

Underweight is of two types; first, pathological, or that kind associated with disease, and second, physiological.

In the pathological type is found the danger sign which is apt to be an actual loss of weight though it may be inability to gain. Any loss of weight which is sudden or gradual should be investigated immediately by a competent physician.

Normal underweight, that is twenty percent below the normal weight, is more desirable than the same degree of overweight, because underweight persons as a class, live longer and are healthier than the overweight class.

CAUSES OF UNDERWEIGHT

1. Defects that are commonly found in the individual such as decayed teeth, infected tonsils, adenoids, etc.

2. Failure of following proper health habits.

3. Inability to digest and assimilate food.

4. Dietary errors such as too many sweets, irregular eating, fast eating, washing down the food with water or drink, insufficient breakfast, too long a time between meals, poor diet.

5. Hereditary tendency to a slight body build.

6. Constant worry often causes underweight. This cause should never be overlooked.

7. Late hours, lack of exercise, dissipation, and general errors in living.

If the degree of underweight is over twenty percent from the standard there may be a decided handicap causing lack of endurance, energy, etc. In order to alter this condition, five things should be done: first, immediate physical examination by a competent physician to determine that no disease is causing underweight. Second, plenty of rest and sleep is needed. Third, a correct diet should be given by the physician and the following out of that diet. This is a big factor. Spinach, lettuce, turnip are essential to good health. Four proper exercises.

It must be remembered that normal underweight itself, unless extreme, is desirable from a standpoint of longevity. If it is dangerous or the pathological type, it should be corrected immediately.

Physical education prescribes for the underweight individual the following program: A, proper diet. B, plenty of sleep. C, no smoking. D, light exercise. E, fresh air and sunshine. F, no tea or coffee. G, plenty of milk. H, nourishing food regularly. I, plenty of water. J, massage. K, daily bowel movement. L, avoidance of fatigue and worry. M, a daily bath. N, plain food should be eaten. O, cleanliness.

It is well to rest fifteen minutes before eating and fifteen minutes or longer immediately after. Lie down, close the eyes and relax. Forget everything, especially work. This rest before eating aids the body in preparing itself for food, and resting after the meal helps the body to send more blood to the digestive tract.

For building up a definite group of muscles slow tensing exercises are given with the antagonistic muscles acting as resistance to the movement. However, it must be remembered that proper rest and diet rank on a par with exercise for the under nourished individual. Given the right dosage of exercise, stopping before the point of fatigue is reached, will develop the individual because of the better circulation, respiration, and elimination. An over dose of exercise for the individual who is under nourished will cause an actual burning up of the body tissues and a building up which is not enough to offset the loss.

Walking is an excellent exercise for it increases the respiration, whips up the circulation, and promotes better elimination. Good posture is absolutely necessary so as to give the vital organs a chance to work without interference.

Hydrotherapy is often used for its tonic effect. A vigorous, dry rub with a coarse, cold, wet towel varying from 60 degrees F and ending at 40 degrees F will increase the circulation and give a good tonic reaction. Sun baths are also recommended, especially if the person is anemic.

Before going into exercises it must be remembered that it is not good policy to work the body until a point of fatigue is reached, but rather to lightly stimulate the body so that when nourishment is taken the body will be receptive and the nourishment will be assimilated much more readily.

SPECIAL EXERCISES FOR THE CORRECTION OF UNDERWEIGHT

Exercise 1.

Position: Body erect, hands at sides.

Action: Raise arms sideways to shoulder level, raise arms over head, stretch toward ceiling, raise on toes and inhale. Return arms to side slowly and exhale.

Exercise 2.

Position: Lying on back with body well relaxed.