Exercise

Article #2: Exercise

An excerpt from The Genesis and Control of Disease by George E. Weger, M.D.

Those who exercise during the period of elimination (this refers to the Circadian Rhythm Cycles. The elimination cycle normally begins at about 4 a.m. and continues to, approximately, the noon hour—The Authors.) help to maintain muscular vigor, which appreciably curtails the period of recuperation. Exercises also stimulate the circulation and arouse lethargic cells so that these may more readily give up unusable waste.

An active, supple body can withstand shock, strain, and disease-building abuse to a degree that would wreck or kill the lazy, slow-moving individual. Exercise is just as essential as a rational diet. Dependable resistance cannot be attained without it. All people should exercise daily. The best way to cultivate the habit is to follow faithfully and methodically a regular, fixed program. This assists in the development of self-control and self-discipline, which are so necessary to those who wish to acquire poise and to become masters of self.

Only in the most profound states of enervation or in cases of inflammatory fever, or cardiac depression is positive exercise contraindicated. Moderate tensing of the arms, legs, abdomen and neck, can be done in bed in the prone position even during the fast. Patients are asked to do these tensing movements for periods of ten to thirty minutes depending upon the vitality and muscular vigor of the person. (See lesson on “Exercise in Sickness and Recuperation” for list of tensing exercises which can be used for corrective purposes while confined to the bed.) … Willpower is necessary in order to make the start and go through with it.

… To obtain the maximum good, the muscular contraction should be positive and the mind should be concentrated on every movement. Exercise done grudgingly is of little value. The benefit derived depends on the manner in which the movements are done rather than the time involved. Each movement should be emphasized and done with deliberation. To avoid holding the breath, patients are asked to count aloud, as follows: one, and two, and three, and four—and so on. All movements should be repeated to the point of reasonable fatigue as distinguished from overexertion.

It is suggested that patients try to awaken early enough in the morning to do this most necessary work before breakfast. If they do not, ready excuses are likely to come up that will cause it to be entirely neglected. The exercises should be repeated before retiring for the night. Some are advised also to do them in the middle of the afternoon.

… To each patient is given a chart explaining the movements that may be done in bed. These are very simple muscle-tensing and joint movements starting with the fingers and taking in the different joints of the upper extremities to the limit of their range of normal motion in flexion and extension in the following order: the fingers, hands, and wrists in flexion, extension, and rotation; elbows the same; shoulders, a sweeping motion in all directions with the arms fully extended throwing them outward from the body and then bringing the hands together on the return movement. Then the toes should be bent down and up, next the feet and ankles. A folded blanket should then be placed under the hips.

Knee and hip exercises are best obtained by the bicycle movement and also by crossing the extended legs past each other to and fro. Next the blanket or pillow should be placed under the shoulders to allow the head to drop back: the head should be raised and lowered and swung and rotated in all directions. Next the muscles of the abdomen should be alternately tensed and relaxed and also kneaded with the fingers or knuckles. The position of the body should then be reversed with patient on hands or elbows and knees. The back should be alternately humped and swayed and the entire body moved as far as possible forward and back. Swaying and twisting of the spine and torso may be done while sitting on the edge of the bed or on a chair or while standing. Many other movements may be suggested in cases where special advice is needed.