Article #4: Why Exercise?

"Why exercise?" We all want to keep the vigor of youth. Exercise is a means to that end, but we must exercise regularly to get the full benefits. Before the dawn of civilization mankind was not troubled by the need for exercise. Our forefathers, in the dim ages long passed, had to exercise to live—to get their food, to fight off enemies. Today we no longer depend on hunting and fishing for our food. Large numbers of us sit at desks or tend machines. We ride in automobiles, trains, elevators. The enemies of. primitive life do not bother us. And the result is that most of us do not get the amount and variety of physical activity which the human body needs.

The suppleness of limb and the untiring vigor developed in the play and sports of childhood soon tend to pass with advancing years. Our daily work often requires little or no muscular activity—or, perhaps, the use of only a limited number of muscles. And so we must make up for this lack in our off-work hours. We must deliberately choose to exercise if we would enjoy its benefits. As we grow older it becomes all too easy to take us little exercise as possible, despite the fact that this is the time when a certain amount of exercise is very much needed. It is needed to keep the heart and lungs in prime condition—to keep the circulation active—to improve digestion and elimination—to preserve a healthful and attractive posture. In short, it helps to insure proper functioning of the whole body—to keep us full of vigor and feeling fit."

Dr. Robert's Daily Exercises

1. Twisting. Hands on hips. Turn to the right, then to the left. Up to 100 times.
   
2. Dr. Tilden's face and neck exercises.
   Turn head first to right, then to left. 10 times each.
   Move head backwards as far as it will comfortably go. Return to chest. 10 times.
   Move head to right shoulder, then to left shoulder. 10 times.
   
3. Rotate shoulders, first in one direction, then in opposite direction. 20 times.
   
4. Raise shoulders to ear level. 10 times.
   
5. Extend arms forward to horizontal position. Rotate hands as rapidly as possible until reasonably tired. Extend arms to full vertical position and repeat same exercise.
   Extend arms to horizontal position to side and repeat same exercise.
   
6. Shadow box for two to three minutes.
   
7. Rotate arms in full circle simultaneously crossing the chest. 25 times.
   Using dumbbells (start with 5 pounders and increase poundage as soon as ten Reps are comfortably achieved):
   Bend over at waist. Dumbbells in hand, bend arms at elbow. 10 reps.
   In standing position. Repeat.
   
8. Using both dumbbells elevate to overhead position and return to shoulder. 10 reps.
   Extend dumbbells out to side from hip position to shoulder position. 10 Reps.
   Shadow box with 10 pounders.
   
9. Windmill. Touch right toe with left hand, then left toe with right hand. 20 Reps.
   
10. Deep knee bends. 20 Reps.
11. Ride bicycle. 25 times. In bicycle position, 10 bending of knees and push up to extended vertical position. 25 times.
    
12. Aerobic dancing. Tap dancing to music. 5 to 10 minutes.
    
13. Running in place. 10 minutes.
    
14. Walking as time permits.

On January 1, 1984, Dr. Robert will be 83 years young. In addition to the physical activity, he spends 10 to 12 hours actively engaged in research, writing, and operating Bionomics Health Research Institute.