Daily dozen for Men

It has been universally accepted by health counsellors and health seekers that physical exercise, like hygiene, food, sleep, etc., is one of the most essential things in a man's daily life. Children, boys and girls, men and women, in fact everybody, should do some kind of physical exercise if they want to lead a life of health and happiness.

It is understood that the exercise programme will vary from person to person. A man doing hard physical labour requires some quiet and relaxing exercises like stretching, asanas or deep breathing. Teachers, students, office workers and those who lead a sedentary life, must do exercises that make them pant and perspire. Growing children must be given an exercise programme that will help them grow in a harmonious manner.

There are various forms of physical exercises. If they are practised regularly, in a progressive manner, with proper food, sleep and rest, personal and environmental hygiene, a satisfying work or occupation, and a tranquil mind, one will grow in health and vitality.

In this booklet I propose to give a set of twelve exercises, covering the whole body. It is meant for the common man, who is busy the whole day and has very little time to spare. This programme will take about twenty to thirty minutes; it needs very little space, can be done anywhere, and does not need any equipment.

Before starting this programme it is advisable to consult a doctor to check that one does not have any serious physical or health problem that would prevent one from taking up physical exercise. One should then start slowly, doing only a few repetitions of each exercise to begin with. Then gradually one should increase the number of repetitions, until one finds that the muscles of the whole body have been worked out sufficiently. It is said that about fifteen repetitions of each exercise are required to induce sufficient blood circulation in each area of the body. In this exercise plan, minimum and maximum number of repetitions for each exercise have been given. But this is only a guide, and one need not strictly limit oneself by these repetitions. For a man with normal health and body, the maximum number given in the text should be sufficient. A weaker man should keep nearer to the lower number. A heavy man with a high fat percentage should increase the number to twenty, twenty-five or thirty repetitions to burn his excess fat. One must be led by one's feeling. At the end of the exercise, one must be pleasantly tired but not exhausted.

Fix a time when you are not in a hurry, nor tired or hungry, not immediately after or before a heavy meal, and do your exercises at that time regularly. You may omit exercise once a week, say on Sundays. Be suitably clad so that you can do the movements without hindrance. Select a quiet place with good ventilation and breathe deeply as indicated in the exercise schedule. It is preferable to bathe after your exercise for a clean and fresh feeling. You can also rest for a few minutes after your exercise, before bathing. While bathing rub your body thoroughly and afterwards dry yourself with a clean, rough towel.

Finally, at the end of this booklet, some important health habits have been given to guide the readers..

Pranab Kumar Bhattacharya
Director J .S.A.S.A.
Department of Physical Education,
Sri Aurobindo Ashram,
Pondicherry -605002.