Part 7

Prof. Maclaren gives a humorous account of twelve non-commissioned officers who had been selected from different branches of the service, and sent to him to qualify as instructors in the British Army. These men ranged in years from nineteen to twenty-nine; in height, from five feet five inches to six feet; in weight, from 128 to 174 pounds, and all had seen service. He says, “The muscular additions to the arms and shoulders, and the expansion of the chest were so great as to have absolutely a ludicrous and embarrassing result. Before the fourth month, several of the men could not get into their uniforms without assistance, and when they had got them on, they could not get them to meet by a hand’s breath. In a month more, they could not get into them at all, and new clothes had to be procured, pending the arrival of which the men had to go to and from the gymnasium in their great coats. One of these men had gained five inches in actual girth of chest.” In the case of the youngest, he reports “a readjustment and expansion of the osseous framework upon which the muscles are distributed.”

This case is important as proving that proper physical exercise will materially change even the bony structure of the body. What a source of comfort and encouragement to the young man or woman who is hollow-chested, and who considers himself or herself a marked victim of that dread disease, consumption.

=Need of Exercise for Girls.=--If it be conceded that there is need of physical exercise for boys, what must be said of the need of it for girls? Observe the young girls of cities and towns as they pass to and from school. Instead of the high chests, plump arms, comely figures, and graceful and handsome carriage, what do we constantly see? Flat chests, angular and warped shoulders, scrawny necks, slender arms and waists, and a weak and tired gait. Scarcely one in a dozen is thoroughly erect, whether walking, standing, or sitting. There is no elasticity in their steps, and a fresh, blooming complexion is so rare as to attract attention.

The girls of the most favored families often show the poorest physical development. The tyranny of fashion begins at a very early period in life. The quality and fit of the clothing worn by girls from ten to thirteen years of age prevent them from engaging in active, hearty play. The nurse or governess finds a large share of her duty in repressing that superabundance of spirits which should belong to every healthy girl.

As the years increase, the studies multiply, and by the time she is ready to leave school and assume the duties of life, we find a brain-weary, nerve-exhausted, pale creature, with no physical development, no power of endurance, and no ambition to undertake her share of life’s duties.

When the importance of physical culture is as well understood as it should be, there will be a course of training for pupils of all ages in every girls’ school in the land. In the larger cities and towns, provision is now made for physical instruction in many of the High Schools, but in the middle and lower grades, where the foundation should be laid and the work begun, the subject is almost wholly neglected. Bad habits of sitting, standing, walking, and breathing are acquired, and many forms of structural weakness developed which not only unfit the mind for the best work, but which later either become ineradicably fixed, or require much time and labor to correct. The schoolgirl, if systematically trained from early childhood, would show similar fruits of drill, and would develop into a shapely, graceful, well rounded, healthy girl, and would escape much of the weakness and suffering so common to women.

Herbert Spencer, speaking of the effects of the intellectual cramming system upon the women in England, and of the disadvantages of neglecting physical culture, says: “On women the effects of this forcing system are, if possible, even more injurious than on men. Being in a great measure debarred from those vigorous and enjoyable exercises of the body by which boys mitigate the evils of excessive study, girls feel these evils in their full intensity. Mothers, anxious to make their daughters attractive, could scarcely choose a course more fatal than this which sacrifices the body to the mind. Either they disregard the tastes of the opposite sex, or else their conception of those tastes is erroneous. Men care comparatively little for erudition in women, but very much for physical beauty and good nature and sound sense.”

=Symmetrical Development of Women.=--The common argument of the busy housewife, when urged to take exercise, is, that she gets enough of it in the course of her daily duties, and even more than enough, for she finds herself thoroughly exhausted by the necessary labors of the day. The argument is not so convincing as it might seem. Doubtless, some of her muscles are overtaxed. They lack the support which the idle muscles should give. A few minutes, several times a day, devoted to strengthening the unused muscles, would not only afford relaxation to the tired ones, but, by developing the general strength, would prevent fatigue on the part of those most used.

=Amount of Exercise Necessary for Women.=--The amount of daily exercise necessary to regain health and develop strength depends upon the woman’s present condition. If she is weak, generally, the exercise for the first fortnight, while comprehensive enough to bring all the muscles into play, must be light and easy. As strength is gained, the exercise may be gradually increased. As soon as a sufficient basis of vigor is reached, the essential thing to do is to adapt the exercise mainly to the weaker muscles so that they may catch up.

The right arm is usually stronger than the left. For the first month or two, give the left arm nearly all the exercise, gradually increasing the amount until it is able to do its share equally with the right. If the chest is small and the muscles of the back are weak, select the exercise specially suited to the case. The greatest care must be taken not to overdo the matter. For two or three weeks, only the mildest form of exercise should be employed, but the drill must be persistently kept up and gradually increased in difficulty. If the instruction or counsel of a specialist can be obtained, it would be well to secure it. If not, the wide range of valuable exercises given in this volume will be helpful in selecting and practicing those best adapted to the individual case.

If her work is of a sedentary or confining kind, there is the greater need of special exercise. Such work demands a strong constitution, and many break down under it annually. If long hours in shop, or store, or office are required of her, still it will be possible to find some time for exercise. Five or ten minutes may be secured upon rising in the morning. Clad in a loose robe, throw up the window and engage in vigorous, free hand gymnastics to expand the chest, increase the respiration, stimulate the circulation, and afford a healthy exhilaration to the muscles. After breakfast, walk to the place of business, or, if the distance be too great, walk part of the way. At noon, from five to ten minutes can again be secured for a breath of fresh air and a little exercise. A brisk walk with a cheerful companion will banish the dull routine of labor, and impart new energy for the duties of the afternoon. Even without the companion, the freer respiration induced by the walk, together with change of scene and thought, will prove beneficial.

In the middle of the forenoon, and again in the afternoon, three minutes can be found in which to stretch the cramped muscles and relieve the weary back. Stand erect, and with hands on hips and shoulders thrown back, take four or five full inhalations. Throw the hands over the head, and stretch them towards the ceiling, at the same time raise the heels, stand on the toes for a few seconds, and repeat about five times. This simple exercise, which need not occupy more than three minutes, will impart new energy, and result in the accomplishment of more work.

If an evening walk cannot be had every day, at least three or four might be enjoyed in a week, and would be productive of untold benefit. Let the motion be energetic and the step elastic. The distance should be moderate at first, and gradually increased. To this should be added five to ten minutes’ exercise for the arms and chest before retiring.

This simple programme, involving no expense for apparatus, and requiring only so much time as even the busiest of men or women can find, will, in a short time, if persistently pursued, improve the digestion, stimulate the circulation, banish sleeplessness, transform dullness into cheerfulness, prevent weakness, impart tone and vigor to the nervous as well as to the muscular system, and contribute largely to the prolongation of a life of happiness and success.

=Women of Leisure.=--The daughters of wealthy or well-to-do parents and the wives of prosperous husbands should be the healthiest and happiest of women. Between graduation day and the wedding day, the young woman is frequently a lady of leisure. At least, she can usually control her time, and secure an hour or more each day for those healthful recreations which will fortify her against the various forms of physical weakness that are so common among women.

=Out-Door Exercises.=--Being free to enjoy the many out-door exercises, she should spend much time in the open air, making such choice of games and recreations as will bring into play the largest number of muscles, and afford the best all-round development, having in view, not only the securing of health and strength, but also the acquisition of grace and beauty.

=Gymnasiums.=--If a capable instructor and a gymnasium are at hand, she should avail herself of both. Supplementing her out-door sports with these, she will, in a year’s time, unless already afflicted with some organic ailment or serious constitutional weakness, be so healthy, strong, and well developed, as to give promise of a long life, free from the infirmities that so commonly affect the sex.

=Occupations of Men.=--The vital statistics, preserved by many progressive states and communities, afford opportunity for fruitful study and comparison. Of all occupations, that of the farmer or gardener conduces most to health and long life. His independent manner of living, the pure country air he breathes, the abundant sunshine he enjoys, the plain, wholesome food he eats, his restful, quiet sleep, and his freedom from the demands of fashionable life, all combine to give him health. But this occupation, in itself, probably brings into play a larger number of muscles than any other single employment.

We cannot all be farmers, but whatever our occupation, there is much we can do to promote health, and to secure that happiness which is so largely dependent thereon. Many occupations afford exercise to a limited number of muscles, and those engaged therein should strive to find their recreation in the exercise of other muscles, so as to promote a well-rounded development. Persons who labor in-doors, and especially those who are confined to close workshops, stores, and schoolrooms, should have out-door recreation, with pure air and sunshine.

=Unbalanced Bodies.=--Many lines of mechanical trade afford sufficient exercise to keep the workman in fairly good health, yet few, if any, give a symmetrical physical development. The blacksmith and stone mason usually have strong right hands and arms, while the left are less fully developed. Nine-tenths of all machinists are right-handed. In nearly all mechanical industries, the right arm and the back have the larger share of the work, while the chest and leg muscles and the left arm are neglected.

=Indifference.=--Some workmen are so indifferent to physical symmetry that they are not willing to do anything to avert the one-sidedness resulting from their daily toil, even when convinced that a slight effort would correct the fault. The argument of increased health and vigor, and prolonged life, scarcely appeals to them.

Few persons are ambidextrous. Many more might use the hands with equal skill, if they would. Even so simple an operation as putting on a coat, using the wrong arm first, or buttoning a vest with the other hand, is awkward for most persons, and quite difficult to many. The best time to begin is in childhood, but, even if, when first learning the use of tools, the left hand is often made to do the work of the right, the exchange will prove restful to the overworked hand, and the symmetrical development of both sides of the body will be preserved.

A skillful teacher of music, in a private school near Philadelphia, suffered a partial paralysis of his right arm, which prevented its use for several years. This necessitated the increased use of the left hand, which resulted in its increased skill and power. Several years later, he removed to the South, where the warmer climate gradually restored the use of the right arm. By this time, the left hand had become almost as skillful as the right had been, and the severe affliction proved to be a blessing in disguise.

=Brain Workers.=--The brain workers are usually men of sedentary habits. To no class is exercise so important. Without it, some part of the human machinery is almost certain to get out of order. It may be the stomach or lungs, the liver or kidneys, the head, or eyes, or throat. There is a lack of perfect action of one or more of the parts, a clogging of the organs of digestion, or circulation, or respiration. This physical clogging at once affects the mental work, dulling the thinking powers, and often rendering their efforts futile, and making the complete cessation of labor necessary.

Headaches and indigestion are among the first ailments resulting from a lack of exercise. A brisk walk of twenty minutes or half an hour is often sufficient to dispel a headache. The exercise flushes the parts most actively engaged, and so depletes the brain. The same exercise stimulates the action of the lungs, makes better blood, quickens the activity of the other organs, and so tones up the whole man.

A young man, whose Christian zeal prompted him to devote all his spare time to religious work, ignoring the demands of health, broke down, and after a prolonged sickness, followed by a slow and tedious convalescence, was heard to remark, “Well, this experience has taught me one thing; the Lord has no use for a sick man.” Had this young man taken a reasonable amount of exercise, he would have lost no time from his business, would have accomplished vastly more work for the religious organizations to which he belonged, and would have saved himself the pain, suffering, and expense of his sickness.

If the man who has eight or ten hours of busy brain work in-doors daily, and who, when his duties are ended, has no heart for physical exercise, would, every hour or two, turn aside from his work, and take even two minutes’ vigorous exercise, in his office or in the adjoining hallway, he would return to his labor with brain considerably refreshed, and at the close of the day, he would enter upon his half hour’s walk with spirit and alacrity, and welcome his sleep at the end of the day.

=Business Men.=--Who does not know, among his business acquaintances, men whose faces show that they are continually overworked? They have no time for systematic physical exercise, but go dragging through their duties as well as their low physical condition and tired brains will permit. The noonday lunch is bolted, or is omitted entirely, for want of time.

Dr. S. Weir Mitchell, a specialist in nervous disorders, speaks of the numerous instances of nervous exhaustion among merchants and manufacturers. He says: “My note books seem to show that manufacturers and certain classes of railway officials are the most liable to suffer from neural exhaustion. Next to these come merchants in general, brokers, etc.; then, less frequently, clergymen; still less often, lawyers; and, more rarely, doctors; while distressing cases are apt to occur among the over-schooled young of both sexes.”

Few business or professional men do anything to secure and preserve health and strength, and they go through life far less efficient and useful than they might be.

Pre-eminent business success can be achieved only by turning over to subordinates the numerous details which occupy so much time, and which any trustworthy and experienced secretary or assistant might do. By this arrangement, time would be saved for necessary recreation and rest, thus keeping the physical systems of the employers and managers in the best possible condition, and securing to the mind that alertness and vigor which the sharp competition of the times demands.

=Professional Men.=--Looking over a list of eminent divines, it is surprising how many of them were men of rugged frames and sturdy physique. It required a man with the physical vigor of Luther to declare he would attend the Diet of Worms “though the devils there were as numerous as the tiles on the houses.” How much of the success of Spurgeon, and Beecher, and Dr. John Hall may be fairly ascribed to their splendid outfit of vital organs, and to the glowing health which each enjoyed. Nor were Phillips Brooks, and Joseph Cook, and Dwight L. Moody lacking in these physical qualities which count for so much in influencing the minds and hearts of men. These knew nothing of “blue Mondays” or “ministers’ sore throat,” and needed not to be sent abroad by their congregations, every summer or two, in order to recruit their health, and keep them up to their work.

By virtue of his profession and because of its onerous and responsible duties, no one stands more in need of robust health than the physician. Called from his bed at all hours of the night, brought in daily contact with disease, and that often of a contagious character, the largest demands are made upon his vital forces. He is expected, not only to dispense the necessary medicines, but also to carry comfort and cheer to the bedside of the sick. The very countenance of a healthy, cheerful physician acts like a medicine.

The country practitioner who rides or drives long distances, over rough roads, and who often attends to his horse himself, needs but little further exercise, and that little should be applied to the least-used muscles, in order to preserve a well-rounded development. The city physician, whose coachman relieves him of the exercise of driving and of the care of the horses, will find a half hour daily, with pulley-weights, clubs, or dumb-bells, and an occasional visit to a gymnasium conducive to his best physical condition. As a dentist should himself have the best of teeth, the doctor also should enjoy the most robust health.

And what of the legal profession? Rufus Choate inherited a strong, healthy body, but took so little care of it, that, towards the close of his life, he was accustomed to say of himself that “latterly he had worn out his constitution, and was living on the by-laws.” He died at fifty-five, while his contemporary, Daniel Webster, who appreciated the importance of keeping his body well toned-up, and who, with fishing rod in hand, found recreation among the streams of his native State, preserved his robust physique and imperial bearing to the allotted three score and ten. Lord Brougham, as a boy, was the swiftest runner in his neighborhood. His physical strength and endurance were such that upon one occasion he spoke in Parliament seven days consecutively. He kept up his activity to the end of his life, and died at the age of eighty-nine.

President Eliot, of Harvard College, who has enjoyed exceptional opportunities for observing the effects of exercise upon young men, says: “A singular notion prevails, especially in the country, that it is the feeble, sickly children who should be sent to school and college, since they are apparently unfit for hard work. The fact that, in the history of literature, a few cases can be pointed out in which genius was lodged in a weak or diseased body, is sometimes adduced in support of the strange proposition that physical vigor is not necessary for professional men. But all experience contradicts these notions. To attain success and length of service in any of the learned professions, a vigorous body is well-nigh essential. A busy lawyer, editor, minister, physician, or teacher has need of greater physical endurance than a farmer, trader, manufacturer, or mechanic. All professional biography teaches that to win lasting distinction in sedentary, in-door occupations, which task the brain and the nervous system, extraordinary toughness of body must accompany extraordinary mental powers.”

=Heredity.=--In the matter of bodily health and vigor, the sins of the parents are visited upon the children. What narrow-mindedness the father displays, therefore, in devoting himself so assiduously to business as to neglect his health, and to entail upon his sons and daughters such a low standard of vitality as to impair their usefulness in life, and to deprive them of the power to enjoy, as they should, the inheritance he hopes to leave them.

=Exercise for the Stout, the Thin, and the Old.=--It may seem somewhat paradoxical that the same means that are employed to increase flesh and weight should also be recommended to reduce obesity. There is a difference, however, between superfluous fat and solid, healthy, active muscle.

=The Stout.=--It is a well known fact that persons of moderate weight, in preparing for some unusual or extraordinary test of strength, reduce their flesh and toughen their muscles by a course of severe training. It is not an uncommon thing for college crews to reduce their weights, by a month’s training, twelve pounds per man. A prize fighter will often come down thirty or forty pounds in preparing for a contest. An instance is cited of a student, who, after carefully weighing himself, sat down to a fifty-five pound rowing-weight, pulled forty-five full strokes a minute for twenty minutes, then, with the same clothing as before, weighed himself, and found he had lost one pound.

Many men, and women, too, if persuaded that there was, at hand, a convenient and comparatively easy method of ridding themselves of their burden of flesh, would doubtless avail themselves of it. The following well authenticated cases may be suggestive and helpful. A young lady, inclined to fleshiness, by vigorous horseback riding, reduced her weight twenty-five pounds in one year. A policeman, whose weight was three hundred and fifteen pounds, took a position as stoker on a war vessel. The exercise, coupled with the free perspiration induced by labor in the heated quarters, lowered his weight to one hundred and eighty-four pounds. A man in middle life, whose occupation was a sedentary one, and whose weight, over three hundred pounds, was a source of great discomfort, resolved to try what exercise would do. Being much engrossed through the day, he began by taking long, brisk walks in the evening. Soon he was able to cover five miles at a fairly good pace. Whatever the state of the weather, and however tired he might be with the day’s exacting duties, he suffered nothing to interfere with his evening walk. He gradually increased the pace and the distance, and, with little or no change in his diet, in five months he had taken off ninety pounds. He says that he often perspired so freely that, in cold weather, small icicles were formed on the ends of his hair. Free perspiration is a necessary element in the rapid reduction of flesh. The fat-producing foods should be avoided as far as possible.