HAVASUPAI CHILD WITH WATER BOTTLE SUSPENDED FROM THE FOREHEAD.
But in addition to their walking and riding the Indians are great climbers of steep canyon and mountain trails. Men, women, and children alike pass up and down these trails with almost the ease and agility of the goat. I have seen a woman with a kathak (carrying basket) suspended from her forehead containing a load of fruit, of pine nuts, of grass seeds, weighing not less than from 50 to 100 lbs., her baby perched on top of the load, steadily and easily climb a trail that made me puff and blow like a grampus. Few exercises, properly taken, are of greater benefit to the lungs and heart, and indeed, all the vital organs, than is trail or mountain climbing. See that your clothing is easy, especially around the waist, for there must be room for every effort of lung expansion. This applies to men as well as to women, for the wretched and injurious habit is growing among men of wearing a belt instead of suspenders. If the prospective climber is a woman, let her wear a loose, light dress, and with as short a skirt as her common sense, judgment, and conscience will allow her to wear. If she is out “in the wilds,” let her wear trousers and discard skirts entirely as a senseless and barbarous slavery to custom and convention. Shoes should be easy and comfortable, with thick soles and broad, low heels.
CLIMBING THE TRAILS IN THE CANYON OF THE HAVASU, ARIZONA.
Begin to climb as early in the morning as possible. Don’t try to do too much at first. Try a small hill. Conquer that by degrees. Get so that you can finally go up and down without any great effort. Then tackle the higher hills, and finally try real mountains, eight, ten, fourteen thousand feet high. If you are delicate to begin with be more careful still, and ask the advice of your physician, but don’t be afraid so long as you do not get fatigued to exhaustion. For climbing develops the thighs and calves of the leg, the muscles of the back, enlarges the lungs, makes the heart pump more and purer (because better oxygenated) blood throughout the whole body, brings about more rapid changes in the material of the body, and thus exchanges old and useless tissue for new and healthy, dissolves and dissipates fat, induces perspiration and exhalations through the kidneys that are peculiarly beneficial.
In breathing be sure to keep the mouth closed. Insist upon nasal breathing, and the exercise will perforce make it deep breathing. The deeper you breathe the more good you will get from it. Let the posture be correct or you will lose much good. This is in brief: pull the abdomen in, raise the chest, keep the chin down, and let the arms hang easily and naturally by the side.
For years I have compelled myself to seize every possible opportunity for trail climbing or descending. Hundreds of miles of trails have I gone up and down in the Grand Canyon of Arizona, often with a thirty, forty, fifty pound camera and food supplies on my back. I have ascended scores of mountains throughout the Southwest, and the rich experiences of glowing health and vigor, vim, snap, tingle, that come from such exercises no one can know but those who have enjoyed them.
A few weeks ago I came to the Grand Canyon (September, 1907), after nearly a year of rest from physical labor on an extended scale (my civilized occupations had pre-empted all my time). I started out on the trail, up and down Havasu Canyon, Bass Trail of the Grand Canyon, and the Grand View and Red Canyon trails. Again and again I walked up the steepest portions for a mile at a time, setting the pace for the horses and mules, and it was a source of mental as well as physical delight that my lungs, heart, and body generally were in such good condition that I could do this day after day for two weeks, not only without exhaustion, but with positive exhilaration and physical delight.