Keeping Fit All the Way / How to Obtain and Maintain Health, Strength and Efficiency

the ages of forty-five and sixty-four. Probably we may count upon another million from the men of sixty-four to seventy who would b

OR SERVI

stinct gain, not only in health, but in spirits and in temper. Nerves that had been at high tension relaxed to normal. Effort that had seemed exhaustive became pleasurable. The ordinary problems of business or finance, once so apt to be vexatious, lost their power

F FIRST SENIOR

ears ago that the "greatest nation of the future would be the one which could send the most men to the top of the Matterhorn." Nations now realize that in such a time as this all men up to forty may be required for the

A SENI

IVE YEARS OF AGE, MARCHED FOR OV

BASI

them physically fit, but in practically renewing their youth. The experimental (New Haven) company of a hundred, varying in age from forty-five to over seventy, in weight from 114 to 265 pounds, an

to be fit, would like to feel that glow of youth which comes

d men over a period of ninety days. This company of New Haven professional and business men included the president of the Chamber of Commerce, the editor of the largest evening newspaper, the dean of Yale University, the director of the gymnasium, th

urs without discomfort, but without losing a man. Moreover, they all gained in s

PHYSICAL D

tee on physical reserve, of assuring physical fitness for the nation

he appointment of neighborhood groups for instruction in physical drill and the "Daily Dozen Set-up," assuring such condit

ft to the committee which each mayor or town or bor

ETARY, OF THE ORIGINAL SENIOR SERVICE CORPS ESTABLI

t. This includes first, playgrounds laid out for all recreational sports, in their season. The ideal playground system wil

iver provides facilities for rowing, canoeing, and recreational enjoyment throug

and women realize painfully the need for one in their home community and are prevented from the f

ssibilities in the Americanization scheme, perfec

K OF A COMPANY

EADING A GROUP IN

the draft, or which are not known, but it affords the surest possible means of interesting this large element of our population in American institutions, of attracting them to the soundest and most beautiful feat

NE OF TH

ng, and, later in the development, with some weight-carrying exercises. The system renews the resistive force of the body, tones up the muscles, opens the chest cavity so that the heart and lungs have more room and th

twenty years of experience in conditioning men. It should be followed absolutely, not partially or occasionally. I

muscle must be re-established. The man must become master of his body once more and retain that mastery. Certain suggestions ar

e hundred men in a group have engaged in this Senior Service work, the result has proven remarkable in every instance. The question seems to be simply this: If you are over military age and wish to renew your youth, and are

L AND GRO

. Men of forty are rapidly awakening and are eager to devote these few hours to the task of keeping fit, and so increasing

al practice of this scientifically tested formula and patient persistence in it. The other is by group action. The latter is far easier and its re

his carrying out his program with regularity and exactness. He must not for a moment believe that he can miss the exercises one day and then make up for the lapse by doubling them the next day. He must

ON A COMPANY. THESE MEN ARE CARRYING

NG WITH IRON BARS WEI

d his head up, while the chest should be arched. When he bends forward in the prone position he must not allow his head to droop. When he raises his knees in alternate motions he must bring his knees well up. When he does the exercise of leaning up against the wall, by means of the extended arm and hand,

AND H

ng statements are made, statements which would prove of especial interest to those of us who have had

more and more acute as he gets older. The amount of work necessary to keep the man of sedentary habits in good condition is about 100 to 150

All exercise should tend toward using all of the muscles of the body. In fatigue a person has lost control over his muscles. The process of getting into condit

. The brain gets more blood during physical activity and waste products are much better removed. The effects of exerci

ble for any one up to fifty years of age to take some kind of moderately violent exercise at least once a week. This should be sufficiently strenuous to induce perspiration. This is important for several reasons. I

A COMPANY IN TH

GROUP OF ONE HUND

ALKING,

r thirty days where only water was taken, and when we consider that the body is composed of from 60 to 70 per cent, of water and that the amount which it throws off a

CARRIAGE. THE TWO MEN IN FRONT WEI

S MARCH, DURING WHICH THE MEN CARRIE

t is absolutely essential to exercise and thereby offset the tendency of this food to make fat and increase the weight. Walking can be enjoyed by everybody, and a four-or five-mile "hike

ailments connected with eating. One thing is certain, however, and that is that pleasure has a favorable effect on the digestion. Pleasant company at a meal, the d

EL DI

is offered as a rough suggestion for a typical dietary for a man lead

Approximat

efruit........

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ls............

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lk and sugar..

-

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Approxima

ackers........

..............

-

..............

proximate

).............

..............

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r peas........

..............

..............

..............

..............

-

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benefit to the human system, but strict vegetarianism is not recommended by our medical men. Nature apparently intended us to be omnivorous, and, in addition, vegetaria

is theory is sound in so far as it tends to overcome the bolting of food and over-eating, but there is a belief

IC CUR

teria derived from soured milk would drive out of the intestinal canal all the harmful germs. Quite possibly there may be something in the theory, especially i

SH

of moving, pure, fresh air is the proper and simpl

which are absorbed by the body. The air becomes dangerous, or infected, when the oxygen in the air is de

ur, and the great problem of ventilation is to give this amoun

do get our lungs filled with fresh air. What really happens is that we ventilate a long tube which has no intercommunication w

OF DEEP

activities without the requisite ventilation of the lungs, especially if we do not exercise. This, however, is injurious to the lungs, for it allows the blood to stagnate in

work which the body has to do. The skin aids the lungs in their work of respiration; and, like the lungs, it throws off water and

he blood at an even temperature, either by giving off heat or in preventing this process in case the outside air is too cool. The body temperature, as a rule, is higher than that of the outside air, so that heat is generally being given of