Now it is not necessary to adopt some complicated system of exercise for giving the muscles the required activity. Your exercise can take the form of play. It may preferably be taken out-of-doors. But you must keep definitely in mind that the body was given you for active use, and some regular method must be adopted that will insure the activity required.
The exercises referred to in the chapter on Outdoor Life may first of all be recommended. If you have no bodily defects any one of these outdoor sports will probably give your muscles all the exercise needed, but if you are suffering from defects of any kind and you are desirous of remedying them some special exercises adapted to your individual needs should be taken with religious regularity. If you have a flat or sunken chest, if you are round-shouldered, if there is one shoulder higher than the other, if there is a spinal curvature, or if the muscles of the stomach or abdomen are weak, it will be necessary to give special attention to such parts through systematic movements intended to have a corrective influence. In another part of this volume various exercises have been illustrated that are especially recommended to those who are already in possession of ordinary strength. In this chapter I am illustrating a series of movements that have a similar object in view, but which will be found far easier to perform. The exercises in this chapter are especially adapted to those who are weak or ailing. They are designed, however, for the purpose of stimulating and strengthening the spine, which, as I have previously suggested, is the central source of vitality. The hot- water-drinking regimen referred to in the chapter on Cleansing the Alimentary Canal can also be used in connection with these exercises, though naturally if one is weak but a small quantity of water can be taken.
[CHAPTER VIII: How to Breathe]
Volumes have been written upon the value of breathing exercises. Many exaggerated statements have been made as to what can be accomplished through deep breathing. Nevertheless, it must be definitely understood that full, deep breaths, which expand the lungs to their fullest capacity, and are taken at frequent intervals, are of great value.
Almost any vigorous exercise will enforce deep breathing, and there is no question as to the benefit of the involuntary or spontaneous inhalation and exhalation thus induced. Running and wrestling are types of very vigorous athletic exercises that will compel one to breathe deeply and fully, and will insure a full lung development without special breathing exercises. And this is more especially true if much exercise of this character is taken regularly, day after day, all the year round.
But where the occupation and surroundings are such that one cannot indulge in such active pastimes, or where the time for such exercises is necessarily limited,
frequent voluntary deep-breathing exercises can be highly commended. About the best example of the proper use of the diaphragm and the natural movement of the abdominal and dorsal region in correct breathing is illustrated in a small child. In nearly all cases an active healthy child will breathe properly, and by studying the movement of his abdomen in both standing and reclining positions you will find that as the breath is inhaled the abdominal region will expand. When the breath is exhaled this part of the body will contract or be drawn inward. This demonstrates very conclusively that the movement or expansion of the body in natural breathing is abdominal, and that the bony framework of the chest should not be involved except when taking full deep breaths, or when breathing hard from the effects of very vigorous exercise.
It is not at all necessary to go through a complicated system in order to learn proper methods of breathing, since this is comparatively simple if you are willing to make persistent efforts day after day until you are fittingly rewarded. If you simply acquire the habit of drawing in a deep full breath, at frequent intervals during the day, expanding first in the abdominal region, you will soon be able to breathe properly. A correct position of the body is very important, for if you have the proper erect posture, and have no constricting clothing about the waist and abdominal region, you will almost instinctively be inclined to breathe diaphragmatically, or abdominally, as we call it. Furthermore, when going out in the open air you will find as a result of this practice that you are unconsciously expanding in the proper manner as suggested. In fact, you will be more inclined to breathe freely and deeply at all times if a proper position is maintained. It is hardly necessary to mention the necessity for breathing pure air, and especially when taking deep-breathing exercises, if you wish the very greatest results. Take these deep breaths when in the open air, or else before an open window. It is a good plan, for instance, when rising in the morning to stand before an open window and inhale perhaps a dozen full, complete breaths. This will help greatly to brush the cobwebs from your brain and brighten you up for the day's duties and responsibilities.
All of these suggestions apply with equal force to both sexes. Because of the fashions of dress usually in vogue the breathing of women is much more restricted than that of men. Furthermore, they are generally