CONTENTS
| CHAPTER I | ||
| PAGE | ||
| The Wisdom of Physical Efficiency | [11] | |
| Physical Efficiency as an Exact Science; Marks forPhysical Efficiency; Statistical Study of the Physical Examinations of 160 Young Women;the Physical Status of the Women of To-day; the Reflex Action of the Various Impairmentsof the Entire Organism. | ||
| CHAPTER II | ||
| Hydrotherapy | [23] | |
| Description of the Skin; Functions of the Skin; the Physiologic Effectsof Water, Hot and Cold; the Chief Varieties of Baths; Ablutions; the Tub Bath; the AlcoholRub; the Cold Dip; Alkaline and Saline Baths; the Rain Douche or Shower Bath; the HotFoot-bath; the Sitz Bath; Salt Ablution; the Turkish Bath; the Electric-light Bath;Indications for the Use of Turkish Bath, and Contraindications; the Douche; Rationaleof the Douche; Contraindications. The Internal Use of Water; Its Action on the Heartand Blood, on the Digestion; Therapeutic Indications for the Use of Water;Contraindications for Drinking Cold Water. Enemas; Vaginal Douche; Douching the Ear. | ||
| CHAPTER III | ||
| The Care of the Skin and Its Appendages | [57] | |
| The Complexion; the Action of the Bath in Health; theProper Time to Bathe; the Care of Wash-cloths; Cleansingthe Face; Protection of the Face; the Use of So-called Cosmeticsfor the Face; Facial Blemishes, Freckles, Liver Spots,Sallow Complexion, Pimples; Acne, Eczema, Wrinkles andTheir Treatment; the Relation of Diseases of the Skin toInternal Disorders. The Hair; Dandruff; Causes and Treatment of PrematureThinness of the Hair and Baldness; the Care of the Hair;Gray Hair. The Cosmetic Care and Treatment of the Hands; Cosmeticof the Nails; the Care of the Feet; Painful Affectionsof the Feet. | ||
| CHAPTER IV | ||
| The Digestive System: General Principles in HumanNutrition and Dietetics | [80] | |
| The Digestive Tract; Care of the Mouth and Teeth;Controlling Factors of Digestion; Psychic Aspect of Digestion;Importance of Mechanical Factors; Chemical Changesof Food in the Stomach; Intestinal Digestion; Metabolism;Constipation and Its Treatment. The Amount of Food Required; the Classification ofFoods; Standard Dietaries; Maintenance Diet; Relationsof Diet to Various Conditions of Life; Practical Facts forGuidance; Dietary in the Tropics; Food Economics; Tableof Food Values. The Physiologic Action of Moderate Doses of Alcohol;the Effect of Alcohol on the Muscular System; the Effect ofAlcohol on the Nervous System. | ||
| CHAPTER V | ||
| The Respiratory and Circulatory Systems: the Kidneys | [137] | |
| The Mechanics of Circulation and Respiration; the CirculatoryApparatus; the Lungs; Hygiene of the Lungsand Its Relation to the General Health; Relation of Respirationto Body Heat; the Respiratory Functions of theAbdominal Muscles; the Importance of Good Chest Development,Proper Relation Between the Height, Weight, andChest Measurements; Chemical Properties of Air; Townand Country Air; Dust and Its Relations to Disease; RôlePlayed by Bacteria; Ventilation; the Injurious Effects ofOverheated Air; the Proper Degree of Moisture for theAir of the House; Ventilation of Bed-rooms. Care of the Nose, Throat, and Ears; Impediments toRespiration; Ventilation of the Lungs and Breathing Exercises;Cure of Chronic Bronchitis by Deep Breathing Exercises;Relation of Colds to Pneumonia and Tuberculosis,and Their Prevention. The Kidneys and Their Functions; the Physiology ofthe Female Pelvic Organs. | ||
| CHAPTER VI | ||
| The Nervous System as the Balance of Power in theBody | [184] | |
| The Brain the Master Organ of the Body; the Functionsof the Brain; Habit and Automatism; the Physiology of theBrain and Nervous System; the Hygiene of Work; the Toxinsof Fatigue; Overwork; Signs of Overwork; Nature’s Restoratives;Avocation; the Physiologic Necessity for Laughter;Vacations and Health; Sleep; Insomnia. The Eyes; Eye-strain; Description of the Visual Apparatus;Optical Defects and Their Correction; the Mechanismof Eye-strain; Local Symptoms of Eye-strain; ArtificialLighting; Hygienic Precautions in Reading and Sewing;Injuries to the Eyes; Symptoms and Treatment ofConjunctivitis; Trachoma; Styes. Functional Nervous Disorders; Headache; Neurasthenia. | ||
| CHAPTER VII | ||
| The Hygiene of the Mind and Its Relation to the PhysicalHealth | [224] | |
| Heredity; Temperament; Social Instincts; Fear. Mental Development; Self-control, the Moral Sense, theReligious Instincts; the Advantages of College Life; Balanceof the Mental Faculties; the Effects of the Higher Educationof Women. The Environment; the Choice of Friends; Literature. The Power of the Will or Inhibition; the Effect of theMental Attitude on the Physical Health; A Definite Occupationa Physical Necessity; the Psychology of Success. | ||
| CHAPTER VIII | ||
| Dress the Fundamental Cause of Woman’s PhysicalDeterioration | [252] | |
| The History of Woman’s Dress; the Corset in History;the Crusade Against the Corset; the Influence of the Corseton the Female Body; the Curved Front Corset; the Relationof Corsets to Abdominal and Pelvic Disorders; the Effectsof Corsets on the Muscles; the Straight Front Corset; theAbdominal Corset; the Wearing of Corsets by Young Girls;What Style of Corset is the Least Injurious; the Shoe; theStockings; the Essential Qualities for Winter Underclothing;the Length of the Walking Skirt; the Winter Street Dress. | ||
| CHAPTER IX | ||
| Physical Training the Key to Health and Beauty | [283] | |
| The Ancient Greeks the Most Perfect Type of Beauty;the Cause of the Inferior Physique of American Women; thePhysical Training of the Japanese Women; ImprovedPhysique as the Result of Physical Training; IncreasingStature and Improved Physique of American Men; Reportof the Royal Commission of Great Britain on PhysicalTraining; Physical Training Among the Ancients; theInfluence of Physical Training on the Health and Life ofthe Individual; the Effect of Exercise on Brain Developmentand Character; the Physiology and Pathology ofExercise; the Relative Proportions of a Perfect FemaleForm; Table of Standard Weights for Women; the MuscularSystem; the Benefits of Exercise; Passive Exercise; Massage;the Balance and Carriage of the Body; CommonDefects in the Carriage of the Body; the Heart’s Need ofExercise; the Gymnasium in the Campaign Against Disease;Gymnastic versus Athletic Training; Exercise AfterEating; Effect of Brain Fatigue on Body Fatigue, andvice versa; Marks for Physical Efficiency; AdvantagesDerived from Athletic Sports; Ethical Value of Sports forWomen; Forms of Athletic Games Best Suited to Women. | ||
| CHAPTER X | ||
| Symmetric Development: Good Carriage and Grace ofMotion Through Gymnastics and Athletics | [323] | |
| Gymnasiums, Baths, and Athletic Associations: A FundamentalPart of a Woman’s College and a Model Woman’sClub; the Vassar College Gymnasium; the StandardizedPercentage Table for Physical Efficiency; Special MedicalBlank for Women; Self-made Good Physique throughPhysical Training; Rules for Taking Exercise; GymnasticDress; the Configuration of the Foot; Correct Attitude inStanding. Corrective Exercises: Exercises for Developing theVarious Regions of the Body; Shoulder-blade Exercises;Respiratory Exercises; Exercise for Forward Projection ofChest and Retraction of Abdomen; Shoulder and BackExercises; Leg Exercises; Squatting Exercises for Musclesof Spine and Abdomen; Alternate Kneeling; AbdominalExercises; Balancing Exercises for Poise and Carriage;Balancing Exercises for Extending Depth of Chest; LateralTrunk and Waist Exercises; Exercises for Muscles ofBack; Exercises for Muscles of Abdomen; Swimming Exercisesfor Back, Thighs, and Abdomen; Rope-pulling Exercisesfor Back, Chest, Waist, Legs, and Arms; Exercises inTrunk Flexions for Back, Abdomen, and Legs; Exerciseswith Chest Weights for Chest, Shoulders, and Arms; Boxingand Fencing; Classic and Æsthetic Dancing an EssentialFeature in Physical Training; Figures of the Dance withSome Simple Exercises. Outdoor Exercises: Effect of Walking on the Heart andLungs; Running; Mountain Climbing; Swimming; HorsebackRiding as an Exercise; Rowing.Athletic Sports: Croquet; Lawn-tennis; Golf; Hockey;Basket-ball. | ||
| ———— | ||
| Index | [375] | |
PERSONAL HYGIENE
AND
PHYSICAL TRAINING FOR WOMEN
CHAPTER I
THE WISDOM OF PHYSICAL EFFICIENCY
Physical Efficiency as an Exact Science; Marks for Physical Efficiency; Statistical Study of the Physical Examinations of 160 Young Women; the Physical Status of the Women of To-day; the Reflex Action of the Various Impairments of the Entire Organism.
“Circumstances,” said Napoleon, “I make circumstances.”
Physical efficiency stands for initiative, endurance, success; it is the very keynote of modern life and has become one of the burning questions of the day. West Point and Annapolis have always recognized this, and in order that their graduates should measure up to the highest standard of efficiency a most rigid physical examination was and is demanded as a prerequisite for admission; and during the whole of the four years’ course physical training is systematically carried on so as to insure the most perfect physique possible, with the result that in addition to their great powers of endurance and initiative, is their distinguished carriage and elegance of bearing.
To increase the safety of their passengers the railroad companies were the next to demand these same physical examinations to determine the efficiency of their applicants and employees. Other large corporations followed.
So long as women remained in the home, or were willing and content to accept any small wage that was doled out to them, the public did not seem especially interested in their physical condition. But when women, as a large teaching body or in any other public service, began to demand equal pay for equal work, the situation was materially altered, and in 1914 the English Royal Commission summed up the following conclusions: “Where the character and conditions of work performed by women approach those of the work of men, the pay of the women should approximate that of the men, but in so far as the efficiency of men is higher, the salaries of men should remain higher.” This at once changed the complexion of the matter, and physical efficiency for women became a matter of paramount and equal importance to both employer and employee.
Again, from the standpoint of social science, the physical efficiency of women is demanded because they are the mothers of the race, and on them, equally with the fathers, does the welfare of future generations depend, since it is believed that a child inherits equally from its parents—one-fourth from father and mother each, one-fourth from its grandparents, etc. The states are beginning to seriously take up the framing of laws for eugenic marriages, based on fixed standards of physical efficiency of the contracting parties. And the day is not far distant when women as well as men will have to undergo physical examinations to secure or hold any positions of importance.
Then, too, one of the results of the present terrible European war has been to demonstrate that women possess a large amount of latent powers and endurance which only needed for their development the same general physical training that the state gives her sons. Women are now being employed in these countries in all branches of the civil service, as well as in agriculture and the making of munitions, engaging in a vast number of employments and trades hitherto considered unfit for women, because of the great physical strength and endurance which they demanded.
Physical Efficiency as an Exact Science.—Physical efficiency is growing to be an exact science; it is demonstrable in figures. We have standardized percentage tables for measuring the capacity of the lungs, the strength of the heart and muscles, and, added to these, must be a normal condition of the digestion, kidneys, generative organs, sight, and hearing. If the sum total of these amounted to 100 per cent., that would mean capacity for the greatest possible endurance under strain, and so the most effective worker; for there is a direct relation between the percentage standard of physical efficiency and the output of work, both as to quantity and quality.
Marks for Physical Efficiency.—Sir Francis Galton, the great English scientist, was the first to conceive the idea of assigning marks for physical qualifications. They were as follows: Breathing capacity, strength tests, both to be regarded with reference to the height and weight; quickness of response to a signal, made either to the eye or ear; the sense of sight and hearing, and the color sense.
Realizing the usefulness of these tests in measuring the physical efficiency, Professor Sargent included them in the physical examinations of the Harvard students. The strength tests consist of that for each forearm, of the back and legs, the dip, the pull-up, and the lung capacity. The combination of these seven tests is what is known as the intercollegiate strength test, and is the best means as yet devised for measuring the general muscular strength and the respiratory power.
It is obvious that many of these tests would be needed only by men going into the army or navy, or qualifying for civil engineers or professional athletes, etc. So it was considered best to modify these tests to meet the requirements of physical efficiency for women.
For the large number of measurements of the arms, legs, etc., included in the Sargent system have been substituted the rating of the condition of the heart and circulatory system, including the blood-pressure; lung and chest development; digestive and nervous system; the kidneys and generative organs; the muscular system; tests of endurance; ocular and aural tests; with a final impression of the working efficiency.
This standardized percentage table for physical efficiency of women was worked out and the ratings made with the able assistance of Dr. David Bovaird, Associate Professor of Clinical Medicine, Columbia University, and Dr. George A. Meylan, Associate Professor of Physical Education, Columbia University; and it has seemed to us that this combination of tests is of greater practical value, since the maintenance of physical efficiency depends upon the integrity of all of the organs of the body. These ratings were made to cover the Special Medical Blank for Women,[1] gotten up for the examination of the women candidates of the Presbyterian Board of Foreign Missions.
For many years the various Boards of Foreign Missions, which are the great church corporations, have required that candidates for this work should pass a physical examination similar to that demanded by the life insurance companies, and so similar blanks were sent out to be filled by the local examining physicians; but because of the many breakdowns of the women on the field, and the great detriment to the work and the expense thus entailed, four years ago the Presbyterian Board of Foreign Missions decided to have all of their women candidates re-examined in New York by a woman physician especially appointed by them for this purpose.
The results of these examinations have been most illuminating as to the physical condition of women who call themselves well, to say nothing of what the medical profession in general seem to consider as standards of good health in women who will be obliged to do very hard work under most trying climatic conditions, which all Life Insurance Companies rate as extrahazardous.
The composite picture thus obtained by the statistical study of the physical examinations of these 160 young women is of great value, not only because it is the first of the kind made for the first decade after leaving college; but also because it is very fairly representative of the average physical condition of the great masses of women who are engaged in teaching, social service, secretarial work, etc.; and, further, it demonstrates the striking difference in physique of women who call themselves well, and that of the normal standard of physical efficiency to which most of these women could have attained by proper physical education.
Statistical Study of the Physical Examinations of 160 Candidates.—This study is made from the records of four successive classes of young women coming from all over the United States, city and country, including college and non-college graduates, whose occupations were physicians, teachers, students, nurses, social workers, housewives, etc. All had passed a preliminary physical examination. The average age was twenty-eight years, when woman should be physically at her best.
I. Acute Diseases Since Childhood and Number of Days Lost Through Illness. For Classes of 1913 and 1914 Only, Consisting of 100 Women.[2]
| History negative—i. e., no history was given of any acute illness after the children’s diseases | 30 per cent. |
| Acute illnesses, including operations | 70” ” |
| Previous year’s record: | |
| Lost no days from illness | 42” ” |
| Operations performed, followed by complete cure | 27” ” |
| Marked loss of weight | 23” ” |
| Total loss of time from illness, including postoperative treatment, would equal entire time of one woman for | 8½ months. |
Of the acute illnesses, the following are of the greatest interest because now preventable: Typhoid fever, 12 per cent.; malaria, 6 per cent.; tonsillitis, 6 per cent.
Of the causes for operations, appendicitis leads with 13 per cent.; of these, 9 per cent. were simply for the removal of the appendix; 2 per cent. for the removal of the appendix and diseased right ovary; and 2 per cent. for the removal of the appendix and ovarian cyst. The recovery was not only complete from the operation, but the general health was greatly improved in every respect.
Of the cases of tonsillitis, 4 per cent. were operated on not only with complete recovery, but also with the cure of rheumatism from which these women had previously suffered.
II. Heart and Circulatory System.
| Examination of heart negative, with absence of murmurs | 97.5 | per cent. |
| Action of heart weak | 54.0 | ” ” |
| Pulse weak and rapid | 50.0 | ” ” |
| Subnormal blood-pressure | 63.0 | ” ” |
| Anemia present | 55.0 | ” ” |
| Normal condition of veins | 95.0 | ” ” |
| Subnormal temperature | 40.0 | ” ” |
| Class average | 7.5 | ” ” |
III. Lungs and Chest Development.
| Examination of lungs negative, with normal frequency and character of respiration | 97.0 | per cent. |
| Subnormal chest girth in relation to height and weight, of 5¼ inches | 87.0 | ” ” |
| Subnormal chest expansion of 1 inch | 82.0 | ” ” |
| Subnormal lung capacity, measured by spirometer, 45 cubic inches | 75.0 | ” ” |
| Unhealthy condition of nose and throat (postnasal catarrh or enlarged tonsils) | 20.0 | ” ” |
| Class average | 7.5 | ” ” |
IV. The Digestive System.
| Gastro-intestinal indigestion was present in | 35.0 | per cent. |
| Hepatic congestion with tendency to bilious attacks | 20.0 | ” ” |
| Constipation | 33.0 | ” ” |
| Catarrhal appendicitis (operation at once advised) | 4.0 | ” ” |
| Class average | 8.5 | ” ” |
V. The Kidneys.
| Urinalysis negative in | 96.0 | per cent. |
| Slight traces of albumin (with hyaline casts in 2 per cent.) | 4.0 | ” ” |
| Floating kidney | 0.8 | ” ” |
| Class average | 9.6 | ” ” |
VI. The Generative Organs and Menstrual Function.
| Pelvic organs normal | 33.0 | per cent. |
| History, menstrual periods normal | 38.5 | ” ” |
| Displacements and inflammation, uterus | 67.0 | ” ” |
| Accompanied by falling and inflammation of ovaries in | 12.0 | ” ” |
| Hemorrhoids | 3.0 | ” ” |
| Fibroid tumors | 1.5 | ” ” |
| Dermoid cyst | 75.0 | ” ” |
| Operations advised for retroflexed uterus and curetage | 1.5 | ” ” |
| Dilatation and curetage | 1.5 | ” ” |
| Class average | 7.5 | ” ” |
VII. The Nervous System.
| Subject to headache | 33.0 | per cent. |
| Tendency to nervous exhaustion | 11.0 | ” ” |
| Hysteric | 3.0 | ” ” |
| Insomnia | 7.0 | ” ” |
| Mental poise good | 75.0 | ” ” |
| Class average | 8.5 | ” ” |
VIII. The Muscular System.
| The average height | 5 ft. 3½ in. |
| Normal weight | 126 pounds. |
| Normal relation of weight to height and age | 33.0 per cent. |
| Averaged 17 pounds underweight | 47.0” ” |
| Posture good in sitting and standing | 33.0” ” |
| Posture bad, round shoulders, stooped position, muscles flabby | 67.0” ” |
| Strength tests taken only for class of 1915 (30 women): | |
| Highest | 802 points. |
| Lowest | 338” |
| Class average | 570” |
| Class average estimated | 7.2 per cent. |
IX. Tests of Endurance.
| Took systematic daily exercise, walking 3 miles | 25 | per cent. |
| Took some exercise daily, 1 mile or under | 50 | ” ” |
| Took absolutely no systematic daily exercise | 25 | ” ” |
| Outdoor sports known, but not practised | 10 | ” ” |
| Test walk of 3 miles not given. | ||
| Heart reaction after exercise, hopping 100 feet, not given.[3] | ||
X. General Impression of Working Efficiency.
| Class average | 8.2 per cent. |
General Summary.
| 20 | per cent. averaged from | 67 to 75 per cent. |
| 25 | ” ”” ” | 75 to 80” ” |
| 50 | ” ”” ” | 80 to 85” ” |
| 5 | ” ”” ” | 90 to 95” ” |
| Class average estimated, 80 per cent. | ||
Ocular Tests
Where the vision was normal, or had been corrected by glasses, this was rated as normal; because of the occupations of these women it was practically so.
The most striking points of weakness in the entire class were the bad postures in sitting and standing, consisting of round shoulders, a stooped position, and flabby muscles, 67 per cent.; a deficiency of one-seventh of the normal chest and lung development, accompanied by a deficiency of one-third of the normal chest expansion, 85 per cent.; weak hearts with weak and rapid pulse, subnormal blood-pressure, and anemia in over 50 per cent.; over 66 per cent. had some form of pelvic trouble which was acting to undermine the whole system.
Aside from tuberculosis, life insurance companies reject applicants who fall more than 20 per cent. below the normal standard of weight, and because of this 16 per cent. would have been rejected. The cause of this great loss of weight was due to malnutrition and overwork, and had it seemed practicable to adhere to Professor Meylan’s wise advice that anyone who fell below 7.5 per cent. in any one series of tests, or below 75 per cent. in the general average, 20 per cent. of the entire class would have been turned down.
It must be taken into consideration that these examinations were made during the first week of June, at the end of a hard year’s work; but, making due allowance for this, the results of these examinations have revealed such a subnormal condition of the vital organs of the body as to be appalling even to those of us who have long been familiar with these subjects. In addition to this was the fact that many unsuspected ailments needing immediate attention by physicians or surgeons were discovered in a class of women who considered themselves well.
The Physical Status of the Women of To-day.—The strong presumption that the above statistics are very fairly representative for the average woman of to-day is strongly borne out by data furnished by the absence on account of illness of the teachers of New York, and by corresponding statistics recently published by the Life Extension Institute of New York City.
Statistics compiled during the year 1913-14 showed that more than 20 per cent. of the teachers of the New York public schools were absent at some time on account of illness, and that these absentees averaged 16½ school days. The data obtainable showed four prevalent ailments: diseases of the respiratory organs, 35 per cent.; acute contagious diseases, 16 per cent.; nervous diseases, 15 per cent.; and digestive disorders, 11 per cent. And on the health of the teachers ultimately depends the efficiency of the entire educational system of the country.
The Life Extension Institute of New York, in its tabulation of 2000 examinations of young men and women clerks between the ages of thirty and thirty-five years, showed only 3 per cent. normal, i. e., free from bodily impairments and from habits of life which were leading to such impairments; and showed 59 per cent. sufficiently impaired to justify their recommendation to the definite care of their family physician. “These statistics were compiled at an age when the human being is supposed to be at the very prime of life. The results prove that the majority of young men and young women in New York City begin to die as soon as they are grown up. Deaths due to degenerative diseases have increased 86 per cent. in the past thirty years; this means an increased death-rate whereby between 100,000 and 200,000 lives are lost every year.”
The Reflex Action of Some of These Various Impairments on the Entire Organism.—In the normal erect position of the body the trunk is given its greatest length, the head is held erect, the shoulders thrown back flat against the ribs, the chest is high, and the abdomen flat. (See Plate III, Senegalese woman.)
In the bad postures noted in 67 per cent. of the entire class, of round shoulders with a stooped position and flabby muscles, we note four distinct and prominent factors in the breaking down of the human organism:
I. The Effect on the Chest and Lung Development and on the Action of the Heart.—In this malposition the upper part of the body is inclined forward, with the result that the chest is flattened to the extent of 1 inch. The restriction which this must mean to the expansion of the lungs is evident; and when it is realized that in the erect position the heart occupies the space between the breast bone and the spine, with practically no space to spare, the resulting interference with the heart’s action is evident.
It is a very serious matter when we have superadded to a deficient chest development a deficient chest expansion. For these are the very women in whom because of their general run-down condition and undeveloped muscles the breathing is very superficial; the apices of the lungs, the favorite site of tuberculosis, and the deeper portions are seldom expanded; and not only does the body suffer from a deficient oxygen supply, but there is an equally defective suction power on the part of the heart, which means a poor circulation and a lowered general nutrition of the whole body.
The main function in metabolism is oxidation, and scarcely a step in the series of chemical changes proceeding within the body is possible in the absence of an abundant supply of oxygen, constantly renewed. Living in close rooms lowers the vitality to an extent little dreamed of by most persons.
II. The Effect on the Abdominal Viscera.—In the normal erect position the abdominal muscles remain taut and afford proper support and pressure to the abdominal viscera and the great splanchnic circulation of large blood-vessels; whereas in the stooped position the muscles of the abdomen, not being properly used, become weakened and sag forward, causing the downward displacement of all of the abdominal viscera, with consequent disturbance of their circulation and function. Many cases of indigestion, congestion of the liver, and constipation can be explained in this way.
III. The Effect on the Circulation of the Spinal Cord.—The circulation of the spinal cord is very largely dependent on the tone of the muscles of the spine; hence the weakness of these muscles interferes with its circulation. In the spinal cord are large nerve-centers which have to do with the control of the arms and legs as well as of the organs of the trunk, so that anything which lowers the tone of these centers depresses the vitality of the organs supplied by them; and this is believed to be the cause of many cases of so-called nervous indigestion.
IV. The Waste of Energy which Results from Faulty Posture.—Weak foot, in its final stage flat-foot, is more common in women than in men because it is not purely a local condition in the arch of the foot, but primarily due to a weakened condition of the leg muscles that support the arch. Weak feet are gradually converted into flat-feet by faulty standing and walking and lack of leg exercises.
Many cases of nervous prostration are to be traced not merely to overwork or worry, but to the waste of energy which results from the faulty posture of the body and with the interference of the circulation in the spinal cord, and the consequent weakness of the nerve power which results. In other words, it is not the load which breaks the bearer down, but the way in which the load is carried.
Good chest and lung development, a strong heart, well-developed and firm muscles are the tripod on which rests physical endurance and resistance to disease. And this was just where the entire class was found to be gravely subnormal.
Physical training consists primarily of heart training; in increasing the breathing capacity; in strengthening and developing the heart and other muscles of the body. As the muscles become stronger the body is held more erect, and this favors, as we have seen, all of its functions.
And it is not generally understood how great is the effect of physical training on the brain and mental activities. With a strong and vigorous action of the heart there is a feeling of courage and general exaltation; whereas with a weak heart and feeble circulation fear and impaired mental activity predominate.
The charge is constantly laid at the door of women that they seldom rise above the mediocre, and have never been leaders in the world of art, literature, the drama, science, or the learned professions; that it is men who have invented devices for the home!
According to statistics, of the 25,000,000 wage earners in the United States, 8,000,000 are women, of whom 1,250,000 are over forty-five years of age and 637,000 under fifteen years of age. From an economic point of view, anything which will raise the working efficiency of one-third of our producing population, whose average wage is now the paltry sum of $6 per week, must be welcomed, because it not only prevents loss of time from work, but also the cost of illness. The study of the above statistics demonstrates the fact that the physical efficiency of women can easily be doubled; that should mean that the average wage should be raised to $12 per week, which would be a vast economic gain to the individual, the home, and to the state.