Physical exercise is necessary to the preservation of the health and the cultivation of the strength of the body. By the contraction of a muscle, the circulation of the blood is stimulated, and demand is made upon the supply of food material to replace that which has been consumed. The action of the respiratory process is accelerated, a larger quantity of air is taken into the lungs, more oxygen is absorbed by the blood, and greater tone is imparted to the system. Perspiration is also promoted, effete matters are expelled through the pores of the skin, and the general health is improved.
Definiteness of Purpose.—The person who doesn’t know where he is going, never gets there. Know what you are going to do, then do it. There are about four hundred muscles in the human body. It is clearly evident that they cannot all be trained at the same time, nor is it necessary or even desirable that they should be. Those exercises having the most direct bearing upon the specific needs of the individual will naturally come first. If he is troubled with indigestion, two-thirds of the time that he allows himself for daily exercise should be given to remedying that defect, and the rest to supplying some other important need which will bring into play a different set of muscles. If his lung capacity is inadequate, the larger share of time should be given to the correction of this weakness. If shortness of breath and interference with heart action are occasioned by increasing fleshiness, the reduction of his superfluous fat must receive first consideration.
The important thing is to determine what is most needed at any stage of the work, and to strike directly at that point. As, one after another, the special points of weakness are covered, the exercises will gradually take on more and more of an all-round character. As so many of the infirmities of the flesh have their rise in impaired digestion, imperfect respiration, or sluggish circulation, the exercises having relation to these three subjects will always claim attention, not only to secure but also to preserve health.
Mind Engaging.—While those whose mental energies have been on a strain may find relief in exercises somewhat automatic, the most beneficial and satisfactory results, as a rule, are obtained when the mind is kept on the alert and the eye is brought into active play, as in fencing and sparring, or when the exercise contributes to the enjoyment of the individual, and is not self-imposed as an irksome task or an unpleasant duty. The presence and co-operation of a congenial friend adds much to the value of the exercise. Where this is not convenient, the drill should be so varied in kind and in degree, from day to day, as to sustain the interest. Without this, the exercises are apt to be abandoned, or, if continued, they will not be attended with the best results.
Intensity.—Much valuable time is wasted by persons who engage in a certain kind of exercise, not because they are interested in it, but because it happens to be the fad. Whether it be walking, running, swimming, golf, tennis or croquet, they go at it in such a feeble, listless manner as to excite pity rather than enthusiasm.
It is said of President Roosevelt that the only exercise he really enjoys is of that strenuous character which, to most men, would be hard work. Gladstone could give him no points in felling trees, and the cowboys of the plains, after numerous tests, were satisfied that he wore the title of “Rough Rider” by right. It was on one of his western hunting trips that he went two days with two ribs broken, not deigning to mention the circumstance lest it might offend cowboy etiquette to speak of such insignificant matters amid the excitement of the final round-up.
Few men carry the burden of a weightier responsibility than the President, or have more exacting demands made upon their time. No one would have a better right to plead pressure of business as an excuse for taking no physical exercise. On the other hand, no one has greater need of a strong body and a clear brain. Appreciating this fact, his vigorous ride on horseback becomes almost as indispensable as his meals or his sleep, and it is rumored that this is often supplemented by a quiet bout with the gloves. Remembering that, as a child, his body was rather frail, his present rugged health bears strong testimony to the value of persistent vigorous exercise.
Walking.—Rapid walking is one of the best methods of physical exercise. It not only develops the muscles of the legs and thighs, but increases the capacity of the chest. One of its chief advantages is that it is an out-door exercise. Running is still more stimulating, and gives increased activity to the muscles of the limbs and body, and to the organs of respiration.
By combining walking and running with some simple form of in-door exercise, as dumb-bells, Indian-clubs, or pulley weights, a person will have nearly all the advantages of a fully-equipped gymnasium.
Over Exertion.—Severe labor and violent exercise should be avoided. Many cases of broken-down health are due to excessive strain, the result of track races on wheel or foot, and similar indiscretions.