CHAPTER XLII

PHYSICAL CULTURE

The cuts illustrating the first eleven exercises with descriptive matter, are taken from “Fasting, Hydropathy and Exercise” by permission of the authors Bernarr MacFadden and Felix Oswald, A.M., M.D.--_The Author._

=The importance of physical culture.=--This chapter is added for the reason that perfect health, perfect development, perfect virility, perfect manhood is not possible without physical culture. Physical culture includes bathing and exercise. The healthful functioning, of the entire digestive system, the kidneys, the liver, the lungs, the heart and the brain, are related, vitally, to physical culture. Likewise the retention, absorption, distribution and assimilation of the creative life are also vitally related. Bathing and massaging the body and physical exercise have a remedial effect upon almost all physical disorders.

=The functions of the skin.=-Stop the functions of the skin three minutes and death follows. The skin has two functions, one is to eliminate poisons from the body and the other is to conserve and regulate the heat of the body.

=The wild tribes.=--In prehistoric times the people wore little or no clothing. In some of the coldest countries wild tribes go almost naked. Under these conditions consumption and many modern diseases are unknown. Clothing is not needed by these people. The skin is able to conserve sufficient heat.

=Modern customs.=--The wearing of clothing and the neglect of physical culture has to a large extent destroyed the natural functions of the skin. The function of conserving heat is nearly lost by the skin. When the skin is not kept clean and healthy it loses, to some degree, its power to eliminate poisons. When this occurs the kidneys are forced to do overwork. This results in kidney disease.

=Getting back to nature.=--For people to go naked again is out of the question. Modest, pure-minded, civilized people must wear clothing. Clothing conceals defects, improves bodily appearance and protects the body from heat and cold. Getting back to nature simply means that we are to restore to the skin its natural functions of conserving heat and eliminating poisons.

=The air bath.=--In athletic exercise the skin is incidentally exposed to the air and sunshine. This largely accounts for the benefits derived.

On arising each morning fifteen minutes should be devoted to restoring and maintaining the natural functions of the skin. This is done by throwing off the clothing in a fairly cool room, exposing the skin to the air. The skin should be rubbed with the hands or a fairly rough towel until it is stimulated into warmth. It is well to vary the rubbing, using the hands part of the time and the towel part of the time. After the skin has become warm, one can take fifteen minutes of physical exercise, attend to shaving and other features of his toilet, remaining, meantime, entirely or partly naked, to a very great advantage. The open air bath can take place of much of the cold and hot water bathing. Water baths should be taken twice or three times a week and those should be followed by ten or fifteen minutes’ rubbing the body and exercising, in the open air.

=Colds prevented.=--A person who is able to warm himself by friction during an air bath, in a fairly cool room, renders himself practically immune to colds. Colds cause catarrh, tonsilitis, bronchitis, pneumonia, pleurisy. Pneumonia causes consumption. If one can prevent taking cold he will escape many of the ills of life. In addition to this, when the skin performs its functions properly and the internal organs are doing the same, the person is practically immune to acute contagious diseases.

The air bath should be taken in a room that is properly ventilated. If the friction is performed vigorously, with the mouth closed, this will enforce deep, nasal breathing. This will prevent catarrh, enlarged tonsils and adenoids, and, if continued long enough, will cure mild cases and will assist in the cure of all cases.

=Rules for physical exercise.=--Physical exercise should not be taken for one hour after a hearty meal. The best time for exercising is immediately after arising each morning.

If one desires to take a cold or warm bath, he should take the air bath first. Following the water bath, he should rub his body with his hands and a Turkish towel until a warm glow is felt all over his body. Then should follow his physical exercise. The lightest dress compatible with decency and comfort should be worn during the exercises described in this chapter. He should not continue any exercise to the point of excessive fatigue. Breathing pauses will frequently be required at first, but these intervals will be less frequent as the lungs develop.

=Value of physical exercise.=--The beneficial effects of physical culture cannot be overestimated. It strengthens and develops the muscles. It restores the natural functions of the skin. By exercising the muscles of the external organs of the body, exercise is given to the muscles of the internal organs. By restoring the natural functions of the skin and giving normal exercise to the internal organs we correct the functional disorders of the digestive system, the heart and the lungs, and restore to them their natural functions.

The good effects will be noticed, in some ways, from the start; in other ways several months may be required.

=Exercise No. 1.=--Reclining on right side raising left arm, with dumb-bell in hand and elbow rigid from hips to high over head. Repeat this some ten or fifteen times. Now turn on the right side and repeat this exercise with the left hand. Inhale a deep breath each time as the arm goes back. This exercise helps to expand the chest walls and to develop certain muscles of the arms and side. It is especially valuable for one who feels debilitated, and is of value in several phases of heart disease.

=Exercise No. 2.=--Reclining on right side, raising left leg as high as possible. Repeat this a number of times. Now recline on the left side and raise the right leg as high as possible. This exercise develops the muscles of the legs, hips and abdomen. It strengthens the digestive system and will improve an injured spine.

=Exercise No. 3.=--Recline on back and cross right leg over left as far as possible, and vice versa. This movement brings into activity some muscles of the legs often neglected.

=Exercise No. 4.=--Reclining on back, with dumb-bells, or any object weighing one to two pounds in hands, at sides, raising same with elbows rigid, and cross arms over chest. This brings into activity several muscles of the arms, shoulders and walls of the body, stimulating the action of the lungs. This is especially valuable where one is unable to leave his bed.

=Exercise No. 5.=--Reclining, bring right leg up, clasp hands over knee and pull leg up as far as possible and vice versa. This exercise brings into play a large variety of muscles, especially the muscles of the abdomen. It is a constipation cure. With a little effort one can voluntarily exercise the muscles of the

abdomen in such a way as to cause the intestines to move in a circle, first to the right, then to the left, finally drawing them up and down. This combined with the foregoing exercise, if practiced daily, will relieve and cure many cases of constipation.

=Exercise No. 6.=--Reclining with dumb-bells in hands, bring arms from far back straight upward with elbows rigid, to straight over chest; draw a deep breath and retain same during the movement. This is, in part, the exercise used in reviving half-drowned persons. In addition to the fine muscular movements, it aids in deep breathing and is a fine lung tonic.

=Exercise No. 7.=--Reclining on back, raise left leg as high as possible, with knee straight. Repeat several times: also, repeat this exercise with right leg. This is a modification of Number 2. A splendid exercise for the hips and has a wholesome effect upon the spine.

=Exercise No. 8.=--Stand, with hands on hips, sway the body in a circular manner, to the right, left, backward and forward. It is a splendid exercise for stimulating the intestines.

=Exercise No. 9.=--Reclining on back, with both hands, grasp some object back of head; now, holding the knees rigid, raise both feet to a vertical position. This exercise is rather severe at first. It should be repeated several times. It exercises the abdominal and hip muscles.

=Exercise No. 10.=--Reclining on stomach, raise left leg, with knee straight, as high as possible; same with right. Repeat these exercises several times. This exercise is tiring at first. It limbers up the joints. For a person who has been accustomed to inactivity, as in the case of bedridden invalids, this is a valuable exercise.

=Exercise No. 11.=--Recline on stomach, grasp dumb-bells in both hands, raise arms from hanging

position to position illustrated. This exercise will strengthen the muscles of the neck and shoulders. If one has sustained some injury that threatens tetanus, or “lock-jaw” complications, the application of this exercise would often break the spell. “Keep moving your arms, keep moving your arms,” was Dr. Benjamin Rush’s constant advice to persons threatened with tetanic complications.

=Exercise No. 12.=--Reclining with arm hanging, raise dumb-bells upward and outward from the body, level with shoulders. Reverse this motion by bringing bells, from position illustrated in No. 11, to position on level with shoulders, as illustrated in this exercise. In value and results this exercise is very much like No. 11. Consumptive microbes will have a poor chance to effect a lodging in a body getting the benefit of these exercises.

SEVENTH DIVISION

HEREDITY, OR VITAL FACTS FOR THE MARRIED AND MARRIAGEABLE