Personal hygiene and physical training for women

by Anna M. Galbraith

The walk should be occasionally broken for short periods of rest. The pauses should be short, about five minutes, and during this time the body should be erect. Experience proves that sitting down makes one more tired on getting up again. A short halt should be made before climbing a steep ascent, so as to begin with fresh strength and easy breathing, as this means increased work for the heart and lungs.

In starting out for a walk, one should begin slowly, and gradually increase the pace, and in returning the same rule should be observed.

Running.—The force exerted in running is enormous. In running it is the length of the step more than anything else which increases the speed of the run; hence, the runner should learn to take long steps. But the greatest speed can only be kept up for a limited time; the distance is one hundred yards.

Running is the most effective of all exercises of speed, and, like all exercises of speed, can be changed into one of endurance by a certain moderation in the pace. By running the heart and lungs are developed more than by any other exercise.

Age Limit for Running.—All ages are not equally well adapted for running: they do not all share in its good results. Running is best for all young people, before and at the age of puberty. Running is then quite a necessity. The growing child is always ready for a run. From the fortieth year on running, as an exercise of speed, becomes less and less desirable, and, when the organs of circulation or breathing are impaired, it must be absolutely forbidden.

In running always begin slowly—running moderately, for instance, for fifty feet; then increase the speed gradually, but when running for exercise, never speed to the utmost, as this is not necessary for the benefits of the exercise. Always close the run with the same moderation with which it was commenced; that is, never stop short, as this sudden arrest of action gives a most undesirable shock to the heart. The movements of running may easily be imitated in the house, while standing in one place, and simply lifting the feet in the same quick alternation from the floor.

Mountain Climbing.—The advantages of mountain climbing are manifold. The weight of the body has to be carried up a certain height. To accomplish this the work of the muscles is increased; the breathing must be deeper to satisfy the increased demands for oxygen; fresh air is admitted into the apices of the lungs, which do not, as a rule, participate in respiration. A more powerful action of the heart takes place, but care must be taken that this is not carried too far. Slow climbing, without any unnecessary waste of energy and with appropriate pauses, to allow the heart to recover, is advantageous. One should not talk too much while climbing. The dress should be suitable; the neck must be free and the shoulders not heavily weighted, so that they may be drawn back and the chest fully expanded.

Swimming.—Of all outdoor exercises for women, swimming is one of the most perfect. It not only calls into vigorous action most of the muscles of the body, but spares many of those muscles which are so commonly overworked, most of the work being performed by muscles which are so little used as to have become weak and flabby.

For instance, the extensors of the fingers and the hand, that are so constantly stretched in sewing and writing, are in constant use in swimming, while the corresponding flexors, the slaves of the needle and the pen, are relaxed. Again, the muscles passing from the shoulder-blades to the trunk, on which depends much of the erect carriage and strength of the chest, which have become wasted from disuse while the woman sat at the desk or bent over her sewing, are the very muscles by which the movements of the upper half of the body are executed, while all the muscles of the lower extremity are brought into use. Of especial value is the free movement of the hip-joint, a joint that is seldom moved with any degree of freedom from the time a girl leaves climbing trees, unless she has the advantage of special gymnastic training. The vigorous action demanded of the respiratory muscles greatly increases the chest capacity.

The body is lighter than the water, and is perfectly supported by it, so the weight is taken off the spine, and the muscles of the back are relieved from their normal state of tension. The head is the only part of the body that is held up by muscular action, and, in floating, even this is supported by the water.