Home exercises for health and strength

Part I General Principles

In primitive times, when mankind lived chiefly by the products of hunting and fishing, the manner of life was natural. Then there was no predisposition to disease. Only when civilization made its appearance did a more artificial mode of existence begin. Then men became self-indulgent, and immediately a sure commencement of degeneration took place. Far-seeing people soon observed this, and were careful to take measures to prevent such degeneration.

Thus among the Greeks physical exercises were first introduced as a means of strengthening the human race. At the same time the Greeks desired by this means also to promote beauty of physique. The delightful games which were yearly held in ancient Greece proved how firmly convinced the whole population was of the high value of physical exercises.

That not only the general public took great

Physical exercises among the ancient Greeks.

interest in such exercises, but that also the wise and learned attached extreme importance to them, is shown by. the following conversation between Solon, the wisest of all the wise Greeks, and a Sythian tourist, who was visiting Greece. I give an extract from their conversation.

Anacharsis, the Sythian, inquired of Solon the object of these gymnastic exercises which were so ardently carried out.

“ Now I should like very much to know what good all these (gymnastics) can do ; to me this performance seems more to resemble the behaviour of lunatics, and it will not be so easy to make me believe that people who practise gymnastics are quite right in the head.”

Solon : “ What thou seest here is not the result of insanity, but these things afford much pleasure, and also make the bodies of our young people strong and healthy ; they are red and bronzed by the sun, manly in appearance, and show the fulness of life, warmth, and manhood. They enjoy the best of health, are neither stiff, nor lean, nor too stout, but symmetrically built : for the useless and superfluous flesh is got rid of, and they retain all that gives strength and growth, unmixed with injurious matter.

“ Gymnastics do for the body just what the winnower does for the wheat, they blow away the husks and the chaff, and separate and collect the pure corn. The necessary consequence is health and power of endurance. An experienced gymnast does not quickly get into a perspiration, and he is seldom found to be weary. If you place fire amongst wheat itself, and then amongst the chaff (to continue my previous simile), the chaff, I think, will be much more quickly consumed in the flames, but the wheat will invariably, without much flame, and not with a blaze, but glimmering gradually less and less, be only after a long time finally consumed. Just so neither overexertion nor sickness, when they attack such a body, can easily injure or overpower it. For internally it is in too fine a condition and externally too strongly protected against every ill.”

Thus Solon already perceived what great value physical exercise possesses, not only for bodily development and strength but also for the development of the mental faculties. But at the present time the mental faculties are much more important than in the time of Solon. We ought, therefore, to consider the value of physical exercises more especially from that point of view.

And at the present time there are many persons who, like Anacharsis, do not understand the utility of gymnastics, and who look upon it as something useless and silly when other people take part in sports and gymnastics. If ladies occupy themselves in this way they at once consider it unbecoming and unwomanly. How pleasant, on the contrary, are Solon’s beautiful expressions regarding the great use of gymnastics, as to their rendering the body strong and beautiful to the eye ; how they bring about the enjoyment of the best health ; how they keep the body flexible ; how they prevent scragginess, because such exercises produce good appetite ; yet

Importance of physical exercises at the present time.

Good effect upon the muscles and nerves.

also they prevent undue size, because all superfluities are carried away ! We know how highly developed the sense of beauty was with the Greeks, and even to this day their statues are the unattainable models for the art of all nations. The Greeks chiefly owed it to their physical exercises that they reached so high a condition of physical beauty. We will not forget this important point, although we must give the first place to the mental capacities.

Physical exercises make the body in every way more capable. It becomes stronger and more enduring in mental as well as in physical labour. It is proved by experiments that a muscle increases in strength and size by exercise. But also other organs profit by these exercises, and more especially the nervous system. The muscle cannot work without the co-operation of the nervous system. Grace is brought to the muscles from the brain by means of the nervous system. Thus every muscular movement is connected with an action of the brain and nerves. In these neurotic times, when almost everybody is complaining of delicate nerves, it is most important to have some means whereby one can strengthen them. Yet it is also important how one makes use of these means, as the least excess soon does real harm, therefore they must be employed with the greatest caution. No one, unless very strong, should suddenly take part in any kind of sport, because a strain easily follows. One should first accustom oneself to less fatiguing exercises. In the first and second groups of the exercises given further on, each person will find the suitable preparation to enable him later to take part in sports.

As I have already said, the strengthening of the muscular system at the same time serves to strengthen other organs. This is the case, however, only up to a certain stage. An excessive development of the muscles takes away strength from other organs. Thus we notice that athletes usually die young. By temperate muscular exercises the heart is strengthened ; by such exercises in excess it is, on the contrary, weakened. This same remark applies to the brain. Moderate muscular effort makes it stronger and more capable. Excess produces strain to the brain also, and does much injury. The accomplishments of athletes do not further the general well-being, but moderate muscular exercise is most conducive to health. With these facts in view I have arranged the following groups of exercises. Each person will find in them what is suitable and desirable for himself. The delicate must use easy exercises (Group I.). Those who are stronger and more experienced must use the stronger exercises (Groups II. and III.).

An overdevelopment of the muscles, as in the case of athletes, is also no use in practical life, unless one is intending to train for the arena. What most people desire is not rude muscular strength, but rather a well-developed and active brain. Not only with all who work exclusively with the brain — with them it is self-evident — but also with the majority of all others, is this the case nowadays. Consider the work of the artisan, for

Careful choice of Exercises.

Causes of degeneration.

io HOME EXERCISES

example : all the complicated motions of the hand which his work requires are directed from the brain ; the better his brain can work, so much the better will his hand obey his brain and so much the more skilful will he be in his trade.

The chief aim of every rational sport and of every good gymnastic exercise must be the improvement of the general health, as well as the strengthening and developing of the brain. To attain this aim the gymnastic exercises must be so chosen and so adapted that they are advantageous to every one, i. e. not too severe, and yet sufficiently so to ensure a real improvement in nervous strength. As the same exercises cannot be really helpful to the weak and at the same time to the strong, I feel it necessary to arrange three separate groups of exercises, in order to have a group suitable for each person. In the directions for the use of these exercises I have given all the necessary explanations so that each person can find out which group is most suitable for him.

Of late a great deal has been said about the degeneration of the human race, to the effect that our generation cannot compare in health and strength with our forefathers. Further, that there is danger that in the future our posterity will be even less strong. When one sees how many children at the present day look pale and miserable, how everything possible is done to rear these tuberculous, delicate, and anaemic children, how these in their turn, on reaching marriageable age, bring still more delicate children into the world, one must admit that such a danger really exists.

If, however, we consider the causes somewhat more closely, we find that we live much more artificially than our forefathers. Skill and science have created for us a long list of comforts and conveniences which save us much trouble, but also result in our taking much less exercise. How important muscular movement is for the circulation of the blood and consequently for complete health, I will show later on. In consequence of the pitch which, in our time, specialization has reached, i. e. that each worker only has to execute one special kind of work, the work executed by each individual has become very partial, and certain bodily participations in it are no longer at all, or very insufficiently, needed. But, just as a muscle develops, i. e. becomes larger and more powerful, by practice, just so it degenerates through disuse or insufficient practice, and becomes smaller and weaker. In time this degeneration reaches the neighbouring organs and constitutes a danger to the general health. The best way to counteract such degeneration and to regenerate the body is by means of physical exercises.

Now one might suppose that in physical exercises only such parts should be exercised as are not brought into use in the daily life. This is not so, however. In the so-called automatic movements, such as writing and so forth, the muscles are not developed, only kept in their usual condition. They will therefore benefit just as much by gymnastic exercises as the other parts of the body which are not used in the daily life. Consequently, for example, arm exercises are

111 effects alcohoL equally as important as leg exercises to writers ; they must carry out the one just as conscientiously as the other.

Among other important causes of degeneration must be mentioned the use of drugs which, when taken regularly, bring about chronic poisoning, as for example alcohol, opium, and morphia. For us the most important to consider is alcohol. I will not here enter upon the question as to how far alcohol is or is not harmful for people in general. I will only mention one action of alcohol which is admitted by all medical authorities. Alcohol acts upon the generative organs in such a manner that what they produce is not of the best. We find that children who are begot under the influence of alcohol are always degenerates. We have countless examples that such children have been idiots or epileptics. A smaller quantity of alcohol might not have so disastrous a result, yet, at any rate, the children will be less gifted. As I may be assured that all parents desire healthy and gifted children, I will therefore commend this fact to their earnest consideration.

Alcohol is especially injurious to the nervous system. Small quantities of alcohol may not be of much consequence where the nervous system is fully developed, but for the tender nerve membranes of those who are still growing the very smallest quantity is harmful. Of course this holds good even more in the case of the unborn child. In this state mother and child have blood circulation in common, and all harmful substances which find their way into the blood of the mother i3 affect the child still more perniciously, its tissues being so much more tender and less able to withstand obnoxious matter. Thus ever so small an amount of alcohol, even though not affecting the mother, is injurious to the unborn child. Therefore pregnant women should under no circumstances take alcohol in any form, neither as spirits, nor wine, nor even beer, for even this contains always sufficient alcohol greatly to injure the growth of the child.

The same still holds good with reference to the newly-born infant. It is scientifically proved that alcohol taken by nursing mothers enters into the composition of their milk. I must give special prominence to this point as a strong reason against the custom in many places of mothers and nurses taking beer or stout in order to strengthen themselves. This is a serious error, for although beer and stout produce some fattening substances, i. e. they make the drinker stout, they produce no strength, and are, as already stated, injurious to the infant. Beer and also stout render the mother’s milk thin and less nutritious. Every nursing mother or nurse should drink milk, and follow a light diet, be in the open air as much as possible, take a moderate walk daily, and carry out every morning the exercises given in my first group. If any one objects to this advice on the ground that a nursing mother should not fatigue herself with gymnastics for fear of disturbing the collection of milk, I must point out that gymnastics in accordance with my first group of exercises would be no overexertion even for a nursing mother.

On the contrary, gymnastics, combined with good simple food, will improve the quality of the milk and thus further the healthy growth of the child.

It follows then naturally that alcohol in no form, nor indeed tea nor coffee, should ever be given to little children. It is best to restrain children from all alcohol, also from tea and coffee, till they have quite completed their growth.

In case a nursing mother is inclined to commence gymnastics without having previously done anything of the kind, she should not begin all at once with the entire first group of exercises, because that might disturb the secretion of milk just at first. Consequently she will do better to take only the first three exercises of the first group on the first day. The second day, the first four, and the third day the first five, and so on. Thus by the eighth day she will have become accustomed to all the exercises of the first group. As long as a mother is nursing she must not go beyond the first group, only when she is no longer nursing should she go on to the second.

Hitherto we have heard all too often the opinion expressed that pregnant women should spare themselves in every way, should not exert themselves at all, should rest a great deal and so forth, though certainly many are in favour of such women walking a good deal. We know that pregnancy brings with it a few little disorders, which mostly tend to a disturbing of the circulation. Now in gymnastic exercises we have a simple and very efficacious method of relieving these. Only, now as ever, these exercises must be restricted to the proper amount. Every such woman, except in special cases of illness, can carry out the exercises of Group I., and continue to do so during the whole period of pregnancy, yet she must be cautious that there should never be any perceptible strain.

The advantages of these exercises during pregnancy are as follows — the difficulty of digesting becomes less, the muscles of the stomach are strengthened, the whole mechanism connected with the birth of the child becomes more supple, so that as a natural consequence the actual advent of the infant will be a much easier affair. There will be less laceration, and, above all, the use of instruments can be avoided. The child comes into the world stronger and better developed, and consequently thrives so much the better. The mother recovers more quickly after the event, and the susceptibility to diseases which so often follow childbirth, is minimized. Also the commencement of that well-known misshape of the figure, which so frequently follows childbirth, will be prevented.

I might here insert a few words as to the rearing of infants. They should remain lying quite quietly as far as possible during the whole of the first year, and not be disturbed nor tossed about. One often notices that children are taken up as soon as they begin to cry, carried about or rocked. This is very bad for the child. It injures the nervous system, which at this tender age is very susceptible. If the child cries, one must find out what is the cause, and remove that cause. Some-

Treatment of infants.

1 6 times even infants have their little tempers ! If it is quite certain that the child is healthy and well, let it exercise its lungs a little ! When an infant is used to this treatment it will rarely cry without reason.

Another very bad, but unfortunately very usual, habit is to play with an infant, and to be delighted at every indication of its increasing intelligence. Till the infant is at least a year old this kind of thing is hurtful, for the brain is too tender and is strained with even a little excitement, and thus retarded in its proper development. Every mother must therefore take the greatest care that the infant is quite undisturbed, that no in- , quisitive relations or acquaintances come to look at it and admire it, and so to excite it. The nervous system of infants is extraordinarily tender and sensitive, and must therefore in every possible way be shielded from everything which might injure it. The child should, during the whole of the first year, only be taken up just as much as is absolutely necessary for its natural functions, and should only be fed at stated hours, and at other times rest as much as possible, and never see strangers. At the same time plenty of fresh air is important for infants, and those who cannot send their children out of doors can at least leave them every day, for about two hours, in a room with open windows ; of course so placed that they are not in a draught, and naturally sufficiently covered not to allow of their taking cold.

God created man, in contrast to all animals, a g9od , with a straight and upright bearing. Unfortun- | ately, however, one sees nowadays too many persons who neglect their God-given upright carriage, and with bent head, contracted chest, and relaxed limbs, present a bearing which characterizes apes rather than men. The bearing of the whole body depends on the action of the muscles. An upright, straight carriage is produced by the equally correct movement of the muscles both in the front and at the back of the spine. If the movement is unequal, as for example when the muscles on one side are too weak, then the carriage is bad. When this is very much the case special medical treatment is necessary, and parents should immediately consult a medical man, as a cure is quite easy in the beginning, whereas it becomes seriously more difficult when a real curvature of the spine has set in.

The spine has, however, two physiological curvatures (the dorsal and the lumbar), which must be taken into consideration in the choice of gymnastic exercises. These curvatures easily become too large, and thus the carriage becomes bad. On that account I have selected special exercises which correct this tendency, and so improve the carriage. In such cases the sixth and tenth exercises in the first and second groups are valuable, and therefore the instructions which I have given regarding these exercises should be specially observed.

Another exercise is also specially beneficial for a crooked bearing, i. e. the second exercise in all

B

Benefit of sports.

three groups, “ The bending backward of the head.” Here not only the head but the entire neck and the upper part of the back should bend backwards as far and as strongly as possible. Not only are these exercises important for a good carriage, but all the exercises in their collective use produce this result.

In order that they completely carry out this object they must be done carefully. One must take care that during the whole time a good bearing is maintained, while each exercise is being carried out. I have given special instructions on this point with each exercise, and these must be exactly followed. It is decidedly helpful towards the correct carrying out of the exercises to perform them in front of a mirror, in order that one may be sure of keeping a good position throughout. The head must be held high, the chest well expanded, the shoulders drawn back, and the abdomen somewhat drawn in. If one always takes up this position during the exercises, one will retain in ordinary life, without effort, this same good position.

More and more one comes to the conclusion in these days that a sedentary life is extensively the cause of bad circulation, and that this in its turn is likely to bring about all sorts of diseases. The natural consequence is that the interest in physical exercises increases more and more among all classes of persons. An instance of this is the numerous sport clubs which have been started of late years.

Unfortunately, nevertheless, in most instances

!9 only healthy and strong people engage in sports, whereas it is just the weak who most need physical exercise. Also sporting competitions are often organized through which many a competitor sustains injury to his health. In spite of this, however, I would urgently commend every kind of sport. It would be most desirable that every one should cultivate some special sport. This goal, unfortunately, is not likely to be reached within our time, therefore I should like to give a guiding hand to those who for one reason or another cannot, or do not wish to follow any sport, by showing them how they may at home in their own houses obtain the physical exercise necessary for the maintenance of health.

Notwithstanding the large number of persons who take a lively interest in games and gymnastics, there are still many who do not comprehend the great value of exercise for the preservation of health. From such, one often hears such remarks as these, “ I am healthy enough, and need no gymnastics.” This idea is fundamentally false.

In the first place it is almost too late only when one is already ill to start gymnastic exercises. Secondly, every one who goes in for gymnastics or games always has more mental and physical freshness and cheerfulness than he who gives his body none of this willing labour. Others again say, “ I move so much, I am running about all day.” To them the following answer may be given. Running about at home or in business is absolutely worthless in a gymnastically healthy sense. Only when the running is brisk enough

Three groups of exercises.

to accelerate the circulation and to deepen the breathing has the movement any value from a health standpoint.

How many regret when, as the result of an indolent life, bad circulation and all the consequent suffering has settled upon them, that they have not sooner done something to preserve health. Also the highest state of mental power can only be attained when one goes through a certain amount of definite exercise every day in order to prevent an overflow of blood to the head.

It is true there are numerous books upon chamber gymnastics, but almost all have the usual fault. They give only one class of exercises. In addition to this, the exercises are in many cases mischievous, and in hardly any book are the physiological effects of the exercises kept in view. The sound and strong person should perform quite different exercises to those suitable for the weak and delicate. Every one must, however, begin with simple exercises, in order to avoid the least strain, though the sound person may very soon get on to more resultful and stronger exercises.

On this account 1 have arranged three separate groups of exercises. The first is quite easy, suitable for all beginners, and especially for ladies. Any one already accustomed to games and gymnastics can always proceed to the second group after about two weeks. I advise all ladies, however, to confine themselves for at least a few weeks or months to the first group, and only to proceed to the second after some considerable time. For although the exercises seem easy and produce no noticeable fatigue (which they never should do), yet the after effect is greater than one would expect and may easily lead to a strain. In one or other of these three groups everybody will find the suitable amount of physical exercise requisite for the maintenance or the building up of his health.

The first group is especially suitable for ladies who are not very strong. The second for gentlemen, strong ladies, and children, but all must begin with the first group. The third group is intended for strong men who have well-developed muscles. Yet I should advise them also, first of all, to keep to the second group only, for a short time.

All who are used to taking part in sports or gymnastics can also make use of these exercises with great advantage, especially on those days when they are not engaging in any sport. Such men can, of course, begin with the second or third group.

All muscular movement assists digestion, and consequently produces an agreeable effect on most of the organs of the body.

In order that the exercises shall be beneficial to Facts to health and produce no fatigue but, on the con- remember trary, an agreeable sensation of refreshment, some important physiological facts must be borne in mind.

The first we shall endeavour to point out is an acceleration of the circulation of the blood, and an equal partition of the blood in the various parts of the body. We know that the blood vessels which carry the blood to an organ in action distend, by which means a considerable amount more blood is conveyed to this organ than if it were in repose. So now on the one hand the internal organs (stomach, intestines, digestive glands, liver, etc.) perform their tasks regularly, and so become oversupplied with blood, so to speak. On the other hand the muscles, in the case of a sedentary life, are but poorly supplied with blood. If this mode of life is continued for a long time it may easily result in a chronic overflow of blood to the internal organs, and consequently a susceptibility to various diseases.

The only means of counteracting or preventing such susceptibility is a rational gymnastic course. Muscular exercises convey the blood to the muscles, and relieve the internal organs. To relieve these still more one must so increase the muscular effort that the body becomes warm and begins to perspire. Thus the blood vessels of the skin also distend and carry off a large quantity of the blood. All exercises, however, do not relieve the internal organs. There are, in fact, a whole class of exercises which carry the blood to them. Therefore I have selected such exercises for the daily gymnastics which have the desired result.

Every mental effort brings more blood to the brain than it receives when in a state of rest. If the blood is not carried away from the brain again by musular effort, an overflow of blood results in time, with an after feeling of weight in the head or perhaps headache. Side by side with an overflow of blood to the head goes also a deficient circulation. The blood flows more slowly, and the absorption of nourishment by the nerve cells and the carrying off of useless matter by the blood, proceeds more slowly. The consequence is that the brain cannot work so well, one needs a longer time for thinking, and the entire mental work is done with greater difficulty. By judicious muscular effort the brain is relieved. By deeper breathing more oxygen is taken in ; the change of needful and needless matter in the brain is livelier, and therefore the mental power is enormously assisted.

In the choice of exercises the breathing must importance be carefully attended to. Almost everybody is breathing, inclined to make an effort to hold the breath while going through them, which is very bad for both lungs and heart. Therefore I have especially selected such exercises as permit of easy and unimpeded breathing. Also one must be careful that one does breathe, and breathe correctly. Only by deep breathing is the body able to take in a sufficient quantity of oxygen to carry on the process of combustion which both physical and mental work produce. It is therefore most important that one should breathe properly during the exercises. I wish, therefore, to draw special attention to my remarks as to inhaling and exhaling, for the inhaling must take place when the chest is most expanded, as thus the lungs can receive the greatest amount of air. Inhaling should always be through the nose. This stimulates the nerves and the circulation of the blood in the nose, and

Benefit to

gouty-

persons.

also in the adjoining parts, especially in the front portion of the brain, and is therefore of much importance for strenuous mental labour.