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Exhausting as it sounds, a rugged workout can be exhilarating. Working up a lather, shaking out the kinks, and getting out of breath can be as addicting as narcotics. Fitness should not be a deadly serious matter-it should be a kick! There are health related reasons to exercise.

Dangers Of Overweight or Obese

Obesity, the commonest background of premature death, is rare among those who exercise regularly. Obese people have a greater chance to develop heart disease, cancer, kidney illnesses, hyper-tension, diabetes, arthritis, and other degenerative disorders. While fitness per se apparently does not lengthen life, obesity certainly shortens it. There are no vaccinations or antibiotics which protect you from these illnesses. But fitness which abolishes obesity provides statistical immunization. Exercise is one way to ward of the effects of being overweight or obese.

The Best Reason For a Person to Exercise is to Have Fun

There are dividends from fitness, to be sure. These benefits are “extras,” however. These are not reasons why people keep fit. These are bonuses for people who exercise for fun and fitness. After all, fitness is about improving the quality and joy of life.

Tension is a Modern Person’s Heaviest Burden

Deadlines, promotion, competition, improvement, insecurity, and worry are part of our society. No wonder the executive has difficulty relaxing. Tight nerves and tense muscles are the usual rather than the exception. Fitness is one way out. No one can relax by being ordered to do so. Keyed-up nerves and muscles do not respond to talk. Nerves and muscles can be re-educated. Relaxing habits can be substituted for bad habits.

How To Relax

The way to relax is to non relax. Translated, this means: exercise vigorously. Having non relaxed energetically for thirty minutes, no one needs to be told to relax. He has no choice -he is exhausted-he has to relax. Ask anyone what is the best part of his workout. It is taking a shower afterward- naturally!

A workout inescapably prepares one for relaxation. During a workout it is impossible to be concerned about anything other than the task at hand. One’s every thought and effort is concentrated on the workout. Try preparing a report to the boss while watching your tennis adversary’s cannonball serve go streaking past. Try adding up all your debts while giving the bowling ball a little body English toward a remote tenpin. Try thinking about anything while exercising except exercising. It cannot be done! Your mind is off your problems-and that is good.

The Great Feeling After a Work-Out

After the workout, with physically tired muscles, with the glow of physical satisfaction, and with the refreshing relief of a warm shower, relaxation is inevitable. And in a few weeks nerves and muscles once again have learned the rewarding art of relaxation.

Don’t Get Caught Up in Definitions

The word “athlete” will be used now and then and should not scare you. By definition, an athlete is one “trained in acts of physical exercise.” The dictionary does not specify sex, age limit, type of physical activity, or competitive ability as requisites for the definition of “athlete.” There are athletic individuals, whatever gender or age, who don’t necessarily compete. But they certainly are athletes. Most, to be sure, deny they are athletes –but they are. Somehow they feel they do not deserve this approbation –but they do.

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Are You Sure Constipation is Your Problem?

In many chronic cases it is not the colon that is constipated, but the mind. This may be due to widespread misconceptions about physiology, the scare stories of laxative advertisers, and the enthusiasm of mothers for daily bowel movements in their offspring.

A Bowel Movement a Day is Not an Absolute Rule

There is no “law” of nature that a daily bowel movement is necessary for perfect health. You are a custom-built citizen, remember, inside and out. Maybe you operate on a 24-hour cycle and maybe you don’t.

What is Your Bowel Rhythm?

Plenty of healthy persons have been victimized by the cathartic habit in a frantic effort to be regular on a daily basis when, physiologically, their physiological rhythm is of two-day or even three-days per movement.

Exaggerated Myths Related to Constipation

Despite horror stories that constipation causes violent poisons to accumulate in the system and that practically all diseases known to man originate from intestinal sluggishness, nothing very terrible is going to happen to you if you pass a non-eliminative day-nothing, that is, unless you get frightened and worried and resort to cathartics. Then you disturb your natural rhythm, giving the alimentary tube no chance to reassert itself because it would require, perhaps, two days to do so, so the rhythm is kept artificially “regular” by laxative measures.

The Foods You Eat Affect Your Eliminative Schedule

Such valuable concentrated foods as eggs, cheese, and meat are digested almost completely, leaving very little residue. The reputed constipating effect of cheese arises largely from the fact that it is almost entirely absorbed, leaving no bulk to excite the colon. Sugar provides very little in the way of residue. Naturally, if the diet contains a large proportion of such concentrated foods, there may not be enough waste materials to make a daily evacuation possible, but no harm will result there from.

Is Letting Nature Take It’s Course the Ticket?

From a dietary point of view, if you leave your colon alone and let nature take its course, the constipation bogey can be pretty much put in its place — assuming that your doctor assures you are free of systemic causes, which is ordinarily the case-by an intelligent selection of foods.

Sources of Roughage and What it Does

Roughage is a stimulus to frequent evacuation, and roughage is supplied by many vegetables, cereals, and fruits. Bran has long been valued for the laxative properties of its roughage. Some persons, however, cannot tolerate the coarseness of bran, but if it causes no untoward effects in your case, a dish of bran at breakfast may aid regularity. It isn’t really rough stuff you want, but bulk.

What Does Roughage Do?

Pour a little water on a newspaper and watch the fibers swell. Newsprint is made of cellulose and it is this indigestible stuff that provides roughage in fruits and vegetables. Cellulose absorbs water readily and thus not only provides bulk, but bulk of proper liquid consistency. If fruits are eaten with the peelings on, potatoes in their jackets, cereals in whole-grain form, etc., the cellulose intake is significantly increased and the colon has something to work on.

The Husks and Skins of Grains and Fruits Contain Nutrients

Moreover, there is another benefit perhaps even more important: the outer coverings of foods, in general, provide liberal amounts of Vitamin B1o This vitamin is remarkably important to intestinal function. Persons who have had chronic constipation for years have been cured by intensive Vitamin B1 treatment over periods of a month or two. Part of the effectiveness of bran is attributed to its high B1 content.

A Shortage of Minerals May Cause Constipation

A recent finding is that shortages of minerals, particularly calcium and potassium, dispose to constipation. Rats whose diets were arbitrarily limited in these minerals

Invariably developed intestinal stasis-medicalese for constipation. Testing this finding further, 19 children were put on diets restricted in potassium and calcium; 14 of them became severely constipated. The condition was relieved or prevented by salts of the minerals.

Green Vegetables, Fruits, and Salads are Highly Beneficial

Green vegetables, fruits and salads assure good mineral intakes; milk is rich in calcium and also, surprisingly, leaves a great deal of residue for bulk. Bread also is a high residue food and if taken in whole-grain form it provides significant amounts of Vitamin B1

The Roles of Water, Oils, and Fats in Digestion

Water, oils and fats are mechanically effective in aiding elimination. Your water intake should be sufficient to prevent withdrawal of liquid from the colon, which dries and solidifies its contents.

Addition of butter to the diet helps overcome constipation in some cases, or an ounce or so of olive oil, mixed with substances to give it flavor, may be used. Such measures are impracticable, however, because of the high calorie values of these foods, if you are on a slimming diet. Mineral oil is probably the most unobjectionable of all laxatives but, as we have seen, it tends to prevent absorption of Vitamin A from vegetable foods. The use of an enema is now considered harmless by most doctors and greatly to be preferred to the cathartic habit.