Maintaining Health (Formerly Health and Efficiency)

by Rasmus Larssen Alsaker

I believe that the very best exercises are those which are taken in the spirit of play. No matter who it is, if he or she will make the effort, time enough can be found occasionally to spend at least one-half of a day in the open, and this is very important. We can not long flourish without getting into touch with mother nature, and we need a few hours each week without care and worry in her company. Many immediately say, "I can't." Get rid of that negative attitude and say, "I can and I will." See how quickly the obstacles melt away. There are many who are slaves to duty. They believe that they must grind away. They think they are indispensable. The world got along very well before they were born and it will roll on in the same old way after they are gathered to their fathers. The thing to do is to break the bonds of the wrong mental attitude and then both time and opportunity will be forthcoming.

I shall comment on only a few of the outdoor exercises that are excellent.

Swimming is one of the finest. There is a great deal of difference between swimming and taking a bath in a tub. Some people cannot remain in the water long, but if they have any resistance at all and are active, there will be no bad results. In swimming it is well to take various strokes, swimming on the back, on the side, and on the face. This brings nearly every muscle in the body into play and if the swimmer does not stay in too long it makes him feel fine. If a feeling of chilliness or weariness is experienced, it is time to quit the water, dry off well and take a vigorous dry rub. Swims should always be followed with considerable rubbing. The use of a little olive oil on the body, and especially on the feet, is very grateful. No special rule can be laid down for the duration of a swim, but very thin people should generally not remain in the water more than fifteen minutes, and stout, vigorous ones not over an hour. It is best not to go swimming until two hours have elapsed since the last meal.

Every boy and every girl should be taught to swim, for it may be the means of preserving their lives. It is not difficult. For the benefit of those who start the beginners with the rather tedious and tiresome breast stroke, will say that the easiest way to teach swimming is to get the learner to float on his back. I have taught boys to float in as little as three minutes, and after that everything else is easy. When the beginner can float, he can easily start to paddle a little and make some progress. Then he can turn on his side and learn the side stroke, which is one of the best. Then he can turn on the face and learn various strokes. This is not the approved way of learning to swim, but it is the easiest and quickest way.

To float simply means to get into balance in the water. It is necessary to arch the body, making the spine concave posteriorly, and bending the neck well backward at first. In the beginning it is a great aid to fill the lungs well and breathe rather shallow. This makes the body light in the water. Tell the beginner that it does not make any difference whether the feet sink or stay up. It is only necessary to keep the face above water while floating. If there is the slightest tendency to sink, bend the neck a little more, putting the head, farther back in the water, instead of raising it, as most of the learners want to do. Remember that the trunk and neck must be kept well arched, the head well back in the water. The moment the beginner doubles up at waist or hips or bends the neck forward, raising the head, he sinks.

For speed and fancy swimming professional instruction should be obtained. Swimming is one of the best all-round developers, as well as one of the most pleasant of exercises.

Golf is no longer a rich man's game. The large cities have public links. For an office man it is a splendid game. Women can play it with equal benefit. The full vigorous strokes, followed with a walk after the ball, then more strokes, exercise the entire body. It is good for young and old, and for people in all walks of life.

Tennis is splendid for some people. Those who are very nervous and excitable should play at something else, for they are apt to play too hard and use up too much energy. Overexercising is just as harmful as excesses in other lines. Tennis requires quickness and is a good game for those who are inclined to be sluggish, for it wakes them up.

Horseback riding is also a fine exercise. The companionship with an intelligent animal, the freedom, the fresh air, the scenery, all give enjoyment of life, and the constant movement acts as a most delicious tonic. There is only one correct way to ride for both sexes, and that is astride. The side saddle position keeps the spine twisted so that it takes away much of the benefit to be derived from riding. Out west the approved manner of riding for women is astride. The women of the west make a fine appearance on horseback.

Tramping is possible for all. If there are hills to be climbed, or mountains, so much the better. Put on old clothes and old shoes and have an enjoyable time. Fine apparel under the circumstances spoils more than half of the pleasure.