Amount of Exercise Necessary for Women.—The amount of daily exercise necessary to regain health and develop strength depends upon the woman’s present condition. If she is weak, generally, the exercise for the first fortnight, while comprehensive enough to bring all the muscles into play, must be light and easy. As strength is gained, the exercise may be gradually increased. As soon as a sufficient basis of vigor is reached, the essential thing to do is to adapt the exercise mainly to the weaker muscles so that they may catch up.
The right arm is usually stronger than the left. For the first month or two, give the left arm nearly all the exercise, gradually increasing the amount until it is able to do its share equally with the right. If the chest is small and the muscles of the back are weak, select the exercise specially suited to the case. The greatest care must be taken not to overdo the matter. For two or three weeks, only the mildest form of exercise should be employed, but the drill must be persistently kept up and gradually increased in difficulty. If the instruction or counsel of a specialist can be obtained, it would be well to secure it. If not, the wide range of valuable exercises given in this volume will be helpful in selecting and practicing those best adapted to the individual case.
If her work is of a sedentary or confining kind, there is the greater need of special exercise. Such work demands a strong constitution, and many break down under it annually. If long hours in shop, or store, or office are required of her, still it will be possible to find some time for exercise. Five or ten minutes may be secured upon rising in the morning. Clad in a loose robe, throw up the window and engage in vigorous, free hand gymnastics to expand the chest, increase the respiration, stimulate the circulation, and afford a healthy exhilaration to the muscles. After breakfast, walk to the place of business, or, if the distance be too great, walk part of the way. At noon, from five to ten minutes can again be secured for a breath of fresh air and a little exercise. A brisk walk with a cheerful companion will banish the dull routine of labor, and impart new energy for the duties of the afternoon. Even without the companion, the freer respiration induced by the walk, together with change of scene and thought, will prove beneficial.
In the middle of the forenoon, and again in the afternoon, three minutes can be found in which to stretch the cramped muscles and relieve the weary back. Stand erect, and with hands on hips and shoulders thrown back, take four or five full inhalations. Throw the hands over the head, and stretch them towards the ceiling, at the same time raise the heels, stand on the toes for a few seconds, and repeat about five times. This simple exercise, which need not occupy more than three minutes, will impart new energy, and result in the accomplishment of more work.
If an evening walk cannot be had every day, at least three or four might be enjoyed in a week, and would be productive of untold benefit. Let the motion be energetic and the step elastic. The distance should be moderate at first, and gradually increased. To this should be added five to ten minutes’ exercise for the arms and chest before retiring.
This simple programme, involving no expense for apparatus, and requiring only so much time as even the busiest of men or women can find, will, in a short time, if persistently pursued, improve the digestion, stimulate the circulation, banish sleeplessness, transform dullness into cheerfulness, prevent weakness, impart tone and vigor to the nervous as well as to the muscular system, and contribute largely to the prolongation of a life of happiness and success.
Women of Leisure.—The daughters of wealthy or well-to-do parents and the wives of prosperous husbands should be the healthiest and happiest of women. Between graduation day and the wedding day, the young woman is frequently a lady of leisure. At least, she can usually control her time, and secure an hour or more each day for those healthful recreations which will fortify her against the various forms of physical weakness that are so common among women.
Out-Door Exercises.—Being free to enjoy the many out-door exercises, she should spend much time in the open air, making such choice of games and recreations as will bring into play the largest number of muscles, and afford the best all-round development, having in view, not only the securing of health and strength, but also the acquisition of grace and beauty.