Chapter 15

EXERCISE.

Motion is life. The health of both body and mind depend upon it. Inaction means stagnation, a condition fatal to health. Hence the necessity of exercise. As before stated, disuse is as fatal to a piece of machinery as excessive use; in fact, it is far more likely to rust out than to wear out. Activity is essential to life and health and can never be prejudicial, provided that moderation is observed and the muscular system not strained or overworked.

There are thousands of miles of minute tubing in the human body--the arterioles, veins, capillaries and lymphatic vessels. They ramify through every portion of the body tissues, the first carrying the vitalized blood for nourishment of the parts, the second returning the impure blood, charged with the waste of the structures, the third being the intermediate stage between the first and second, while the fourth and last, the lymphatic vessels, collect the surplus nutrition and return it to the circulation. In addition the lymphatics assist in the conveyance of effete matter. Whenever disease germs are present in the system, they first manifest themselves in the lymph, but this fluid being densely populated with phagocyctes (white blood corpuscles), the micro-organisms are speedily destroyed, if the body is in a healthy, vigorous condition.

In view of the vital character of the fluids, activity of motion is indispensable for the best performance of their separate functions and exercise supplies the desired stimulus. Whenever a muscle is contracted the blood is wholly or partially expelled from it proportionately to the force of the contraction, and in its escape it carries with it the waste material; but as soon as the muscle is relaxed fresh blood from the arterial supply re-enters the structure, bearing fresh nutrition.

By a wise provision of Nature, the amount of nutrition supplied is always in excess of the waste products removed; that is, all things being equal, so that the more exercise a part is subjected to the more nutrition it receives. This explains the unusual development of certain parts of the body which are called into excessive use in certain occupations. But this unsymmetrical development is a thing to be avoided, as it is usually productive of certain deformities, such as stoop shoulders and certain peculiarities of gait, which are plainly noticeable in men employed in certain avocations.

The reason for this is perfectly simple, and may be expressed in two words--unequal nutrition--for the muscles that are unduly exercised appropriate the nutriment that should be equally distributed, so that the neglected muscles become weakened and stiff. Hence, any system of exercises designated to develop the body should be so arranged as to call into play every muscle in the individual, thus insuring harmonious development in every direction.

Muscular activity stimulates all the functions of the body. It has a most beneficial effect upon all the vital processes, digestion, assimilation and nutrition. The digestive powers work more briskly to prepare the needed nourishment, and the blood circulates more rapidly to carry the material for repair to the parts that need it, so that by moderate physical exercise, judiciously distributed, the whole body is built up and strengthened, and the result is a suppleness of frame and a clearness of head that makes life indeed worth living.

To the invalid it is, of course, idle to talk of active exercise, but there are certain forms of passive exercise accessible to such people. Massage, for instance, which, judiciously administered, will do for the sick, in a modified degree, what active exercise does for the comparatively well. It will stimulate the circulation in the deeper tissues, and set the various fluids of the body moving in a beneficial manner. There is also a mild form of active exercise which may be practised by those who have the misfortune to be confined to bed, and that is by tensing the muscles; such as clenching the hands and contracting the toes, also by gentle contraction of the arms and legs alternately.

But one of the most important factors in quickening and stimulating the movement of the fluids is exercising the lungs, and that can be accomplished with a fair measure of success even by the bed-ridden. Every time the chest cavity is emptied by the expiration of the breath a partial vacuum is created which exerts a tremendous suction power. It is one of the principal forces concerned in the return of the venous blood to the heart, but it also exerts a like effect upon the lymphatic current, hence deep breathing is a valuable exercise for those unable to take any other.

In commencing the development of the body by any system of physical culture, the first and most important thing to do is to develop the lungs. Good lungs and good digestion go together. Before food can be assimilated it must undergo oxygenation, which is neither more nor less than chemical combustion. For this oxygen is necessary, which, uniting with the carbon of the food, results in oxidation, and as the amount of oxygen inhaled depends upon the capacity of the lungs, it will readily be seen how much depends upon those organs. We cannot inhale too much oxygen, while we can take too much food; therefore, the greater the lung capacity the better the digestion.

We referred to the suction power of the empty chest cavity and its stimulating effect upon the fluids of the body. Now, the greater the lung capacity the greater the chest expansion and the vacuum produced by expiration; consequently the stimulating effect upon the fluids is correspondingly augmented.

Test your lungs by inhaling a full breath--inflate them to their full capacity--if it makes you dizzy you are in danger and should proceed at once to strengthen them. The following simple exercises will speedily result in improvement and are easy to practice:

HOW TO EXERCISE THE LUNGS.

1. When in the open air, walk erect, head up, chin drawn in, shoulders thrown back, thoroughly inflate the lungs and retain the air for a second or two, then expel it gently. Practice this several times a day, and if your employment keeps you in, make time and go out.

2. The first thing in the morning and the last thing at night, when you have nothing on but your underclothing, stand with your back against the wall and fill the lungs to their utmost capacity, then, retaining the breath gently tap the chest all over with the open hands. Do this regularly every morning and night, gently at first, but gradually increasing the length of time for holding the breath and the force of the blows as the lungs grow stronger.

3. Stand upright, heels touching, toes turned out. Place the hands on the hips, the fingers resting on the diaphragm, the thumbs in the soft part of the back. Now, inflate the lungs and force the air down into the lower back part of the lungs, forcing out the thumbs. Do this half a dozen times at first, gradually increasing the number. Women seldom use this part of the lungs--tight dresses and corsets prevent them.

4. While in the same position, fill the upper part of the lungs full, then force the air down into the lower part of the lungs and back again by alternately contracting the upper and lower muscles of the chest. Do this repeatedly, for, besides being a good lung developer, it is an excellent exercise for the liver.

5. Stand erect, the arms hanging close by the sides, then slowly raise the arms until they are in the same position, at the same time gradually taking in a full breath until the lungs are completely filled, then, after holding the breath for a few seconds, gradually lower the arms, at the same time gradually expelling the breath. After doing this a few times while the lungs are full raise and lower the arms several times quickly.

6. Hold the arms straight out, then slowly throw them back behind you as far as possible, at the same time taking a full breath, then bring them slowly back to the front, as at first, expelling the breath while doing so. Do this several times, then fully inflate the lungs, and while holding the breath move the arms backward and forward, in the same way, but quickly. It is important to inflate and empty the lungs fully and completely during this exercise.

COMBINATION LUNG AND MUSCLE EXERCISES.

7. First rotate the right arm in a circle, downward in front of you a few times, then reverse the movement. Next, thrust the shoulder back as far as it will go and rotate the arm in the same manner. Follow with the left arm in the same manner, then both alternately, but at the same time relax the arms completely, allowing them to become perfectly limp, at the same time filling and emptying the lungs completely.

8. Lie flat on the floor, face downward, with the elbows bent and the palms of the hands flat on the floor by the sides, body fully extended. Then, keeping the body perfectly rigid, raise it up by the muscles of the arms alone, until it only rests on the arms and toes, then lower the body gradually until the chest touches the floor, at the same time exercising the lungs to their fullest extent. This may be practiced on a bed or couch to commence with, and should be taken slowly at first, until it can be done half a dozen times without discomfort.

9. Stand with the lungs completely and force the air down into the lower part of the lungs. Then, keeping the lower limbs perfectly stiff, with muscles tensed, bend the body forward from the middle of the trunk and while doing this empty the lungs quickly. Then straighten up again, at the same time filling the lungs. This should be repeated from 6 to 12 times. Then repeat the operation, but bending backward instead of forward, paying careful attention to the emptying and filling of the lungs. Then, with the lungs full and breath retained, move the body backward and forward quickly several times.

10. Retaining the same position as in last exercise, move the upper part of the body to the right a few times, then a few times to the left, after each movement returning to the upright position. Then move in the same manner from right to left, alternately. Study and you will readily understand the nature of these movements, which not only benefit the lungs, but impart grace and suppleness to the body.

11. Still retaining the attitude press the arms and elbows forward as far as possible, at the same time expelling the breath; then press them backward as far as possible to force them, at the same time inflating the lungs to their fullest extent.

ARM AND FINGER EXERCISES.

Completely relax the muscles of the fingers and hands, letting the hands hang limply from the wrists, then shake them up and down and from side to side, as if cracking a whip. Then rotate them from the wrists. These movements should all be made with great rapidity, the hands being rendered as near lifeless as possible.

12. Next, with the upper part of the arm held out at a right angle from the body, and the forearm hanging downward, completely relax the muscles of the elbow. Then shake and rotate the whole of the forearm in the same manner as described for the hands.

13. Allow the arms to hang by the side, now press the shoulder as far back as it will go, then as high as it will go, then forward as far as it will go, and drop it again, then rotate it several times. Do the same with the left, then both together. Strike out with the right hand, tightly clenched, then the left, then both together. Repeat horizontally, right and left, then straight up overhead, then down by the sides.

EXERCISES FOR THE NECK.

14. The principal thing to be observed is to keep the body rigid and use the muscles of the neck only. It is a most valuable exercise and should be carefully and faithfully practiced.

15. Now, without bending the knees, bend the body forward as far as you can several times, then backward several times, then to each side successively. Make bending movements several times in each direction, and be careful not to relax the muscles other than those of the hips; and to conclude the exercise rotate the hips round and round.

16. Relax the muscles of the right leg, keeping all the other muscles firmly tensed. Then swing the leg from the hip joint, like a pendulum, backward and forward. Try to do this without support, balanced on the one leg, as it materially assists in developing the muscles. Then repeat with the left leg. Next, relax the muscles of the leg from the knee downward, keeping the muscles of the thigh rigid, and swing the leg backward and forward from the knee only, and increase the number of movements each day, as the muscles gain strength and you gain experience.

ANKLE AND FOOT EXERCISE.

17. Stand upright, holding yourself firmly and stiffly, then raise yourself up and down on your toes.

WHOLE BODY EXERCISE.

1. Raise the arms above the head, alongside the ears, then bring them down with a steady sweep, without bending the knees, until the fingers touch the floor. Be sure to relax the muscles of the neck and allow the head to hang.

2. Place the hands upon the breast and drop the head backward, a little to one side, then bend the body backward as far as possible.

3. Curve the right arm above the head, toward the left shoulder, and allow the weight of the body to rest on the left leg, the right foot being carried slightly outward. Allow the body to bang down as far as possible on the left side, without straining too much. Then verse the movement.

STRETCHING.

Is quite a luxury, but few people know how to do it.

Stand upright in position, then raise raise yourself on the tips of your toes and try your best to touch the ceiling. You will appreciate this exercise as a relaxation.

THE ART OF STANDING PROPERLY.

Is only imperfectly understood by the majority of people, and yet it is the key to a graceful carriage, an accomplishment that most people desire to possess, especially ladies. Observe the difference between the correct and the incorrect methods.

THE ART OF GRACEFUL WALKING.

Is the natural sequence of correct attitude in standing and may be readily acquired by attention. Stand against the wall, with the heels, limbs, hips, shoulders and head all touching and draw the chin inward to the chest. When in this position you will find it uncomfortable, mainly because it is incorrect. Gently free yourself from the wall by swaying the body forward, from the ankles only, keeping the heels touching. You will then be in the correct position, and should walk off, carefully maintaining it. This exercise, if constantly practiced, will give you an easy and graceful carriage that will be the envy of your less fortunate acquaintances.

In the foregoing list of exercises we have carefully omitted all those requiring apparatus of any kind, selecting only such as can be practiced in the privacy of your own room, without assistance from an instructor or paraphernalia of any kind. Dumb bells, Indian clubs, etc., are valuable after a certain degree of muscular improvement has been attained, but when that point is reached we should advise the individual to join a gymnasium and practice further development under a competent instructor.

All the exercises given have been proved of great value in building up the system, and are designed as aids to the preservation of health and the upbuilding of weakly people--not to develop trained athletes. These exercises bring into play a number of muscles that are not called into general use, and thus promote harmonious development of the whole body.