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 Y< ajJU-n- 
 
 A MANUAL 
 
 OF 
 
 PHYSICAL EXERCISES 
 
 CALISTHENIC— MASSAGE 
 
 Intended especially for persons of sedentary occupations, and 
 those in middle or advanced life. 
 
 From the Crown of the Head 
 To the Sole of the Foot 
 
 'Heaven helps those 
 Who help themselves.' 
 
 C*fV 
 
ft x 
 
 
 ' ' Renew 
 The ruddy hue 
 Of manly blood. 
 
 "I will knead him, 
 I'll make him supple." 
 
 Shakespeare. 
 
 
^ 
 
 
 
 PREFACE. 
 
 During a daily practice of calisthenic exercises for 
 thirty years, I have formulated them into a routine, 
 which has proved convenient in indicating such ex- 
 ercises of this nature as would seem sufficient for 
 health or recreation. 
 
 I am not aware that anything has been written 
 that presents the subject of exercise in the order and 
 conciseness of this Primer, and it is hoped that what 
 is here noted may satisfy the needs of most people in 
 the way of a hand-book guide for personal use. 
 
 The exercises are especially suited for persons of 
 sedentary occupations, and those in middle or ad- 
 vanced life. 
 
 JOHN P. HAWKINS, 
 United States Army. 
 
 Indianapolis, Indiana, 1909. 
 
INTRODUCTION. 
 
 The purpose of this Primer is to show in a series 
 of easy movements of the body, how one can induce a 
 healthful circulation of the blood, with the reasonable 
 expectation that thereby will be preserved or acquired 
 a wholesome condition of body, and, as a resultant, 
 a healthful condition of mind. 
 
 It is not intended that these exercises shall enable 
 one to run like the antelope, jump like the roe buck, 
 or carry a heavy load like a beast of burden. Health, 
 rather than great strength or exaggerated muscle, is 
 the need of modern life. A symmetrically developed 
 body, imparting ease of muscle and of motion that 
 will enable one to pursue in comfort the ordinary oc- 
 cupations that pertain to civilized industries, is the 
 essential want, and given health and a reasonable 
 amount of muscular cultivation that will result from 
 simple calisthenic exercises, one may expect the easy 
 acquirement of the special muscular strength re- 
 quired for a particular occupation, when that occupa- 
 tion has been entered upon as a life vocation. This 
 acquirement will come naturally through use, and man 
 must needs mold himself according to the strain that 
 his business imposes upon him. It is, therefore, a 
 wasteful expenditure of vitality and force to develop 
 muscles necessary for a blacksmith, a porter, or an 
 acrobat, that will not be needed in a calling that re- 
 quires development on entirely different lines. 
 
 An illustration of this principle is found in the 
 
J. Manual of Physical Exercises. 5 
 
 custom, common in armies, of training the soldier in 
 time of peace so that he will be in a hardened physical 
 condition when required to take the field for active 
 war service. To this end the soldier is, at certain per- 
 iods, practiced in daily marches with knapsack on his 
 back, and with other accoutrements of considerable 
 weight, the object being to develop his marching mus- 
 cles and the muscles that carry his equipment. There 
 is no gymnastic training that can take the place of 
 these practice marches, and though the soldier might 
 be given a training that would fit him for a contest in 
 ball games, or as an acrobatic performer or a fistic 
 gladiator, yet there is a great chance that, in acquir- 
 ing skill for these performances, he would be unfitted 
 for the requirements of hard service. 
 
 In one of our cities at the commencement of the 
 Civil War, there was raised a regiment of volunteers 
 composed largely of men skilled in gymnastic exer- 
 cises. Wonderful service was expected of the men 
 of that regiment. They were to leap over rivers, fire 
 on the enemy from high tree tops, execute long flank 
 movements on the run, and show their agile and mus- 
 cular accomplishments in various and astonishing 
 ways. But soon after taking the field the men de- 
 veloped all sorts of weakness due to overtraining. 
 They could not stand exposure, marching knocked 
 them up, and the regiment fell to pieces. 
 
 A communication to the Army and Navy Journal 
 from Captain George Van Horn Mosely, Fifth Cav- 
 alry, on the subject of athletics and athletes in the 
 
6 A Manual of Physical Exercises. 
 
 army, says: "These highly-trained athletes are not 
 always the men who best withstand the strain of 
 hard field service; qnite the contrary; these men are 
 often the first to fall victims of disease." 
 
 In this connection may be quoted from a work, 
 "Diseases of Modern Life," by Dr. Benjamin Ward 
 Richardson, a world-wide authority on the health 
 and vitality of man, and the favorable or unfavorable 
 habitudes that affect him : 
 
 "There is hardly a more difficult problem of our 
 time than that of determining the natural bounds of 
 physical labor. There is no sign, there is no evidence 
 anywhere, that the extreme culture of physical 
 strength has favored the longevity of an individual 
 or the vital tenacity of a race. The observations 
 made by the physicians of the Greek, Roman, Arabian 
 and Italian schools respecting excessive physical ex- 
 ercise and the maladies incident to it, admit of but 
 one rigid interpretation, viz. : that such exercise in- 
 sures premature decay and early death, and the facts 
 to be elicited in modern times from the vital statistics 
 of England, France and Prussia, lead equally to the 
 inevitable conclusion that excessive physical exertion 
 is unnecessary for sustaining vital power or mental 
 endowment. 
 
 "By skillful training men are brought to a fine ex- 
 ternal standard, but the external development is so 
 commonly the covering of an internal and fatal evil, 
 that I venture to affirm there is not in England a 
 trained professional athlete of the age of thirty-five, 
 
A Manual of Physical Exercises. 7 
 
 who has been ten years at his calling, who is not dis- 
 abled. In my professional work I have been in at- 
 tendance on as many as seven men thus brought to 
 incapacity. ' ' 
 
 There is no doubt that the tendency of most ath- 
 letic exercises is toward over-doing, and the warning 
 conveyed in what Richardson says should impress on 
 us the Latin injunction, "ne quid nimis" — excess, in 
 nothing, moderation in all things. 
 
.-i Manual of Physical Exercises. 
 
 WHEN IS THE BEST TIME FOR EXERCISE? 
 
 Authorities do not seem agreed as to the proper 
 time for taking exercise, especially as to the time be- 
 fore or after meals. One authority says: "Not im- 
 mediately before a full meal, nor within one or two 
 hours after it," but this injunction was probably in- 
 tended to apply to a very hearty eater, and to severe 
 exertion. There is an old English saying: 
 
 "Before breakfast, walk a mile; 
 After dinner, rest awhile; 
 After supper, with pipe, 
 A careless hour beguile." 
 
 Emphatic objection may be made against an out- 
 door walk before breakfast. In my '.irmy life I have 
 known zealous Post Commanders who, at certain sea- 
 sons, had their commands at drill before breakfast, 
 and the result always was a considerable increase in 
 the sick report; and this is an old experience. 
 Shakespeare, a wise authority in many things, makes 
 the wife of Brutus say: "Is Brutus sick, and is it 
 well to walk unbraced, and suck up the humors of the 
 damp morning and unpurged air, to add unto his 
 sickness 1 ' ' 
 
 There is a German saying: 
 
 "After dinner, stand awhile, 
 Or take a walk of half a mile. ' ' 
 
A Manual of Physical Exercises. 9 
 
 This saying is in accord with and very similar to 
 what Shakespeare makes another of his characters 
 say: "But for your health and your digestion sake, 
 an after-dinner turn." 
 
 The German and the Shakespeare suggestions in- 
 dicate better practice as to a Utile exercise after din- 
 ner than the English admonition to "rest awhile." 
 Inclination is doubtless in favor of the latter, but 
 "inclination" should not make rules of conduct, and 
 so, if after dinner it is not convenient to walk the 
 half-mile, we had better stand "awhile" (say about 
 fifteen minutes), and, in fact, we would probably ben- 
 efit by taking a little exercise after every meal, and not 
 flop down into the first easy chair that may be con- 
 venient. 
 
 A wise man being asked w r hat was the proper time 
 for supper, made answ r er: "If you are a rich man, 
 whenever you please; and if you are a poor man, 
 whenever you can." And as hardly anyone thinks he 
 is rich in time, and all are alike poor in that com- 
 modity, it may be said that the proper time for ex- 
 ercise is when you can, always observing moderation. 
 
 PHYSICAL EXERCISE. 
 
 "Physical exercise may be defined as muscular 
 movement produced by muscular contraction. It 
 should be regulated by individual fitness, should be 
 approached gradually, and increased only with in- 
 creasing strength." McLaren. 
 
10 A Manual of Physical Exercises. 
 
 CALISTHENICS. 
 
 Calisthenics has been defined as "The art or prac- 
 tice of exercising the mnscles for the purpose of 
 gaining or retaining health, strength, and grace of 
 form and movement." 
 
 MASSAGE. 
 
 The Century Dictionary has the following defini- 
 tion of massage : 
 
 "The act or art of applying intermittent pressure 
 and straw, to the muscles and other accessible tissues 
 of the body. The means employed are rubbing, 
 kneading and light pounding, combined ordinarily 
 with more or less stimulation of the skin, as by slap- 
 ping and friction. This manipulation furthers the 
 removal of lymph from the parts, which is especially 
 needful when the lymphatic flow is sluggish through 
 lack of muscular exercise. It quickens the blood cir- 
 culation through the part, and furnishes gentle vasor- 
 motor exercise. It acts possibly as a direct trophic 
 stimulant to muscular and sustaining tissues. By 
 stretching ligamentous structures, it maintains and 
 increases suppleness. In the abdomen it stimulates 
 and aids peristalsis, and as a general stimulant of 
 sensory nerves it may affect favorably the nutrition 
 of the central nervous system. It is represented in 
 the customs of many primeval peoples, and in a de- 
 veloped form constitutes a valuable resource of mod- 
 ern scientific therapeutics." 
 
A Manual of Physical Exercises. 11 
 
 Another authority says: " Massage has long been 
 known for its efficacy in the loosing of stiff joints, the 
 cure or alleviation of rheumatism, neuralgia, bruises 
 and sprains, and the movements, properJy used, affect 
 both the superficial and the deep tissues, and pain is 
 thereby soothed by a lessening 'of the acute sensibil- 
 ity of the nerves. The circulation of the blood is ac- 
 celerated, and in consequence there is a removal of 
 morbid products and an increased nutrition of tis- 
 sues. ' ' 
 
 It would be well to carefully fix these definitions in 
 the mind, so that when practicing the movements con- 
 tained in this Primer it will be a satisfaction to feel 
 an assurance of the beneficial results that may be ex- 
 pected to follow. 
 
 Usually, massage treatment consists in producing 
 an increased circulation of the blood by hand pres- 
 sure on the muscles by an operator called a masseur, 
 but this muscle pressure and blood circulation 
 may be effected as well, and perhaps better, by the in- 
 dividual himself without having recourse to the mas- 
 seur, through the practice of movements of the body 
 and pressures that will exercise the articulations, and 
 that will cause the muscles to contract and thereby 
 press upon and squeeze their arteries and veins. By 
 this method, time and expense may be saved, and the 
 sometimes disagreeable association of a masseur be 
 avoided. 
 
 For the purpose, therefore, of aiding and encour- 
 aging one to be his own efficient masseur, the follow- 
 
12 A Manual of Physical Exercises. 
 
 ing simple and easy exercises are recommended for 
 a dairy practice of ten or twenty minutes, or possibly 
 for a longer time, or frequently during the day, when 
 topical treatment may be needed for a local pain or in- 
 firmity. There are, however, some persons, especially 
 those who may suspect that they have any heart 
 weakness, who should consult a physician as to the 
 propriety or safety of their using exercises of this 
 nature. 
 
 It is important that the movements be sJow and 
 deliberate, not jerky nor precipitantly wrenching, and 
 that each movement be made to the full extensor or 
 flexor capacity of the muscles involved. 
 
 The exercises should be made standing in the centre 
 of a well-ventilated room. The dress should be 
 scant, light and loose, having regard to the tempera- 
 ture of the room. Performance of the described exer- 
 cises do not involve difficult feats or severe strains, 
 and the performer should always have in mind that 
 the object sought is to accelerate the flow of blood, 
 to supple the articulations and muscles, and to as- 
 sist the various organs in their normal functions. 
 
 When commencing the exercises, the time should b< 
 noted as shown by the clock or watch, in order that 
 the performer may not cheat himself into thinking 
 that he has exercised ten or twenty minutes, when half 
 that time has not elapsed. Each stretched or taut po- 
 sition that is taken should be kept while one counts 
 five, the count being at the rate of about, one (1) to 
 the second. It is very important that careful count- 
 
A Manual of Physical Exercises. 13 
 
 ing should be - observed, for it not only determines 
 the measure of the particular exercise, but occupies 
 the mind and helps to make the time spent in the 
 motions be less irksome and pass more rapidly. Calis- 
 thenics without counting is insufferably tedious and 
 tiresome, and inclines one to abandon the exercise. 
 
 A limb or any part of the body can be moved fur- 
 ther, with least danger of sprain, toward a given 
 point or in a direction by a slow, stretching or reach- 
 ing motion, than can be accomplished by a rapid 
 thrust or quick motion toward the point or direction, 
 and the slow, stretching, or reaching motions that are 
 directed in many of the exercises will produce a great- 
 er and longer continued compression on the muscles, 
 arteries and veins, and consequently better results at- 
 tained, than can be arrived at by a quick succession 
 of alternating extensor and flexor motions, such as 
 are usually practiced in calisthenic exercises, and they 
 are designed, when practiced seriatim, to act on mus- 
 cles and articulations of the body from the crown 
 of the head to the soles of the feet. 
 
 It is not within the scope of this manual to include 
 all the possible movements of the body, and as the 
 performer may wish to add other motions that he may 
 fancy as desirable, a few blank leaves are inserted 
 for noting them. 
 
 IN PERFORMING A MOVEMENT ONE OR 
 BOTH HANDS SHOULD BE USED IN PRESS- 
 ING AND KNEADING THE JOINTS AND MUS- 
 CLES CONCERNED IN THE MOVEMENT. THE 
 
14 A Manual of Physical Exercises. 
 
 HANDS SHOULD ALSO BE USED, WHEN 
 PRACTICABLE, IN MODERATELY OPPOSING 
 THE MOVEMENTS. The habitual practice of this, 
 calling forth greater muscular action and ^effort, will 
 largely increase the beneficial effect of the exercise. 
 
 This hand pressure against a movement is speci- 
 fied in some of the following exercises, and can be 
 employed in many of the motions of the arms, legs 
 and hips. The intelligence of the performer will 
 suggest the occasions and the proper manual. 
 
 It is evident that pressure and kneading and oppo- 
 sition of the hands to movement will enable one to ob- 
 tain in a short time better results than could be ar- 
 rived at during a much longer period devoted to 
 simple extensor and flexor motions. 
 
 AFTER THE PERFORMANCE OF A 
 STRETCHING MOTION, IT SHOULD, WHEN 
 PRACTICABLE, BE REPEATED SEVERAL 
 TIMES IN ALTERNATE EXTENSOR AND 
 FLEXOR MOTIONS, OPPOSING WITH THE 
 HANDS. 
 
 POSITION. 
 
 The habitual position of the body, preliminary to 
 a performance, should be — body resting equally on 
 both feet, which should be 8 or 10 inches apart; 
 shoulders equal, arms hanging naturally by the side, 
 head thrown back, chin slightly raised, eyes to the 
 
A Manual of Physical Exercises. 15 
 
 front. When' a movement has been finished, "posi- 
 tion" should be resumed. 
 
 EXERCISE FOR THE HEAD. 
 
 Place the flat of both hands, fingers extended, on 
 the head, pressing gently, move the skin back and 
 forth on the subjacent bones. All the head should be 
 gone over, changing the position of the hands when 
 5 movements have been made by them. After the 
 head has thus been gone over, place the flat of both 
 hands on the face, and, pressing gently, move them 
 slowly upward over the forehead, the top of the head, 
 down to the neck, and around under the jaws. Do 
 this 5 times. 
 
 Do not press too hard, especially when working 
 with the tips of the fingers about the eyes and nose. 
 Finish by gently opening wide the mouth and then 
 closing it. Repeat this 5 times. (This exercises the 
 muscles and bones connected with the ears, and may 
 be beneficial for the preservation of the hearing, and 
 will sometimes relieve a pain or singing in the ear.) 
 
 The head exercise should continue about 3 minutes. 
 It may often prove useful in alleviating a headache, 
 for the preservation or growth of the hair, and for 
 the prevention or removal of wrinkles in the face. 
 
 EXERCISE FOR THE HEAD AND NECK. 
 
 Keep each position till 5 has been counted. The 
 head should be brought forward to the front after 
 
16 A Manual of Physical Exercises. 
 
 completing the count, and before beginning another 
 position. The motions are to be performed gently, 
 without jerk or undue strain. 
 
 Turn the head, gently, square to the right. 
 
 Turn the head square to the left. 
 
 Turn the head backward, so as to look directly 
 above at the ceiling. 
 
 Turn the head toward the upper right-hand corner 
 of the room. 
 
 Turn the head toward the upper left-hand corner of 
 the room. 
 
 Turn the head toward the upper right and rear cor- 
 ner of the room. 
 
 Turn the head toward the upper left and rear cor- 
 ner of the room. 
 
 Look at the top of right shoulder. 
 
 Look at the top of left shoulder. 
 
 Look at the rear of right heel. 
 
 Look at the rear of left heel. 
 
 While the counts are being made, the neck may be 
 rubbed with the hands, gathering the skin in folds 
 between the fingers and thumbs and ball of the hand. 
 
 Place the palm of the right hand against the right 
 side of the head, just above the ear, and bend the 
 head slowly to the right as far as possible, resisting 
 the movement with the hand ; the movement being ac- 
 complished, press with the hand so as to bend the 
 head back to its former position, resisting the move- 
 ment with the head 5 times. 
 
A Manual of Physical Exercises. 17 
 
 Make similar movements of the head with the left 
 hand, against the left side of the head, 5 times. 
 
 Place the palms of both hands against the forehead 
 and bend the head to the front, resisting the move- 
 ment with the hands; the movement being completed, 
 press with both hands and move the head back to its 
 position, resisting the movement with the head, 5 
 times. Make similar movements of the head, with 
 both hands pressing on the back of the head, 5 times. 
 
 When first practicing the four preceding move- 
 ments, the pressure or resistance should not be strong, 
 but gentle, as it is an unusual exercise for the neck; 
 it is not accustomed to be impeded in its movements. 
 The resistance may be increased as the muscles be- 
 come used to it and gain in strength. 
 
 (The neck exercise, with rubbing, are effective in 
 reducing the size of the neck when too enlarged by 
 adipose tissue.) 
 
 EXERCISE FOR THE ARMS AND SHOULDERS. 
 
 Keep each attained position till 5 has been counted. 
 Raise slowly the right shoulder up toward the ear 
 as far as possible, at the same time pressing on it 
 with the left hand. Having counted 5, move the 
 shoulder up and down 5 times, continuing the hand 
 pressure on it. In like manner raise the left shoul- 
 der, using the right hand for pressure on it. Then 
 raise both shoulders together 5 times. 
 
 Stretch out slowly the right arm horizontally to 
 
18 A Manual of Physical Exercises. 
 
 the right, reaching out as far as possible, letting the 
 collar bone and shoulder blade share in the move- 
 ment ; then toward the upper right-hand corner of the 
 room; then to upper left-hand corner:^ then to the 
 ceiling directly above the head; then square to the 
 left horizontally. 
 
 Stretch out slowly the left arm horizontally to the 
 left, reaching out as far as possible, letting the collar 
 bone and shoulder blade share in the movement; 
 then toward the upper left-hand corner of the room; 
 then to the upper right-hand corner ; then to the ceil- 
 ing directly above the head; then square to the right 
 horizontally. 
 
 Carry the right arm in front and to the left of the 
 body, and reach as far as possible around the waist. 
 
 Carry the right arm in front of the body, under the 
 left arm, and reach as far as possible around the body. 
 
 Carry the right arm in rear of the body, and reach 
 as far as possible around the waist. 
 
 Carry the right arm in rear of body and reach as 
 far as possible upward and toward the left shoulder 
 blade. 
 
 Carry the right arm in front of the body and reach 
 as far as possible over the left shoulder and down the 
 back. 
 
 In manner as in the five preceding directions, carry 
 the left arm toward the right side of the body, front 
 and rear, reaching as far as possible. 
 
 Reach with the right hand as far as possible over the 
 right shoulder, and at the same time reach with the 
 
A Manual of Physical Exercises. 19 
 
 left hand over the left shoulder, both elbows to the 
 front. 
 
 In the preceding reaches, while 5 is being counted, 
 the hands should be employed in pressure and rub- 
 bing on the parts where they may be, and against the 
 subjacent bones. 
 
 Place the right hand on the right shoulder and the 
 left hand on the left shoulder, elbows to the front, 
 then carry back the elbows to the rear as far as they 
 will go, elbows at the height of the shoulder. 
 
 Stretch out both arms to the front, palms up, fin- 
 gers extended ; then revolve inward the hands and the 
 arms until the thumbs point down and outward. 
 
 Stretch both arms to the rear as far as possible, 
 hands well raised, backs outward; make the same 
 movement of the hands, backs inward. 
 
 Stretch out both arms sidewise and horizontally; 
 then revolve the arms on the shoulder joints, describ- 
 ing a small circle with the hands, 5 times to the front 
 and 5 times to the rear. 
 
 Stretch out both arms as far as possible directly 
 above the head. 
 
 Place the right hand on the right shoulder and the 
 left hand on the left shoulder, elbows raised and well 
 back; then fling out the arms sideways, fingers ex- 
 tended, 5 times. 
 
 Standing with the feet about eight inches apart, 
 swing both arms to the front and rear, 5 times; at 
 each swing to the rear rise a little on the toes, letting 
 
20 A Manual of Physical Exercises. 
 
 the upper part of the body conform to the move- 
 ments, so as to preserve the balance. 
 
 During the arm exercises, the eyes should usually 
 follow the direction of the movements, turning the 
 head for that purpose; and during the counts, the 
 fingers, when not otherwise used, may be vigorously 
 exercised by spreading them apart; by closing hard 
 the hand, the fingers bent; by closing the hand, the 
 fingers straight, and pressing them hard against the 
 ball of the hand. 
 
 When one has learned the routine movements for 
 the right and left arms, it would be best to change the 
 order of practice, so that when a prescribed motion 
 has been made by the right arm, there shall then fol- 
 low the corresponding motion prescribed for the left 
 arm. This alternating movement of the arms will 
 prevent one from becoming tired through a too close 
 succession of movements, involving the same or ad- 
 joining muscles, and will also equilibrate the circula- 
 tion in the right and left sides of the body. 
 
 A further exercise for the arms and shoulders, in 
 extensor and flexor movements, is to clasp the hands 
 together and move the arms in various directions, 
 from and to the body, and around it, using the force 
 of one arm to make a direction, and using the force 
 of the other arm to resist the motion. After a few 
 motions have been made in a direction, the clasp of 
 the hands should be reversed, so that the arm which 
 has been used for motion in a direction shall be used 
 to resist the motion in that direction. This exercise 
 
A Manual of Physical Exercises. 21 
 
 should be gentle at first, and can ultimately be made 
 to involve considerable muscular exertion, followed 
 by desirable gain in muscular strength. 
 
 EXERCISE FOR THE HANDS, WRISTS AND 
 FINGERS (COUNT 5). 
 
 The thumbs being up, bend each hand at the wrist 
 as far as possible toward the foreside of the arm; 
 then bend each hand as far as possible toward the 
 back of the arm. 
 
 The backs of the hands being up, revolve the hands 
 on the wrist joints as far as possible outward, that is, 
 toward the little finger ; then revolve the hands as far 
 as possible inward, that is, toward the thumbs. One 
 hand only may be revolved, using the other hand to 
 press the muscles and ligaments concerned in the 
 torsion movement. This exercise is useful for allevia- 
 tion or cure of habitually cold hands. 
 
 A further good exercise for the fingers is to place 
 the palm of the hand on a flat surface, say a table, 
 and then give the thumbs and each finger lateral mo- 
 tions to full extent. This exercise tends to subjecting 
 the separate fingers to the control of the will. 
 
 The hand and finger exercise will be found to be 
 beneficial in rheumatism of the fingers, and in such 
 a case should be frequently practiced during the day ; 
 but when rheumatism has enlarged the joints there 
 should, in addition, be practiced a hand massage on 
 them, more or less vigorous, depending on their condi- 
 
22 A Manual of Physical Exercises. 
 
 tion of sensitiveness, in order to break down the mor- 
 bid accretions. Patience and time, it may be months, 
 will often bring relief and perhaps cure, unless there 
 is ankylosis, which makes a case for the advice of a 
 surgeon. 
 
 EXERCISE FOR THE ABDOMEN, THE HIPS, 
 AND THE SMALL OF THE BACK. 
 
 Keep each position till 5 has been counted. Bend 
 the body slowly forward on the hip joints, till the 
 tips of the fingers can be rested on the floor, or as near 
 thereto as can be done without severe strain, bending 
 the knees naturally as may be required for easy per- 
 formance of the movement. 
 
 Carry the right foot to the front about tw T elve 
 inches, and a little to the right ; then bend the body on 
 the hips diagonally to the front and right over the 
 right knee and right foot, till the fingers can be rested 
 on the floor, bending the knees sufficiently for easy 
 performance of the movement. 
 
 Carry the left foot to the front about twelve 
 inches, and a little to the left ; then bend the body on 
 the hips diagonally to the front and left, over the 
 left knee and left foot, till the tips of the fingers can 
 be rested on the floor, bending the knees sufficiently 
 for easy performance of the movement. 
 
 Bend the body on the hips as far as possible to the 
 right. 
 
A Manual of Physical Exercises. 23 
 
 Bend the body on the hips as far as possible to the 
 left. 
 
 Bend the body on the hips backward till the eyes 
 strike the ceiling directly above. 
 
 Bend the right hip to the right as far as possible, 
 the weight of the body resting principally on the 
 right leg, the toes of the left foot resting lightly on 
 the floor, the heel a little raised. 
 
 Bend the left hip to the left as far as possible, the 
 weight of the body resting principally on the left leg, 
 the toes of the right foot resting lightly on the floor, 
 the heel a little raised. (In the two preceding move- 
 ments the feet should be about twelve inches apart.) 
 
 "Walk slowly across the room, taking steps of about 
 twenty-eight inches, halting at each step, and pro- 
 jecting the upper part of the body and abdomen well 
 over the advanced foot, resting the principal weight 
 of the body on the advanced leg, the foot in rear rest- 
 ing lightly on the toes, the heel raised. Retain this 
 position till 5 has been counted, and so seriatim with 
 the legs till five steps have been made. 
 
 Walk slowly backward five steps, taking steps of 
 about twelve or fifteen inches, halting at each step, 
 inclining the upper part of the body to the rear, eyes 
 looking up toward the ceiling, weight of the body 
 resting principally on the rear leg. Retain the posi- 
 tion at each step till 5 has been counted. 
 
 Raise up the right knee as far as possible, knee 
 vertically over the instep. Raise up the left knee in 
 like manner. 
 
24 A Manual of Physical Exercises. 
 
 TO ROTATE THE UPPER PART OF THE BODY 
 ON THE HIPS. 
 
 Place the hands on the hips, thumbs to the front, 
 elbows well back, the feet twelve or fifteen inches 
 apart, and revolve the upper part of the body on the 
 hips, first to the right five times, and then to the left 
 five times. To make the movement, the head should 
 make as large a circle as possible around the position 
 of the body, always keeping the face toivard the front. 
 It should be done slowly, in order that it may be done 
 completely and without strain or sprain. 
 
 Practice the reverse of the preceding movement 
 by slowly revolving the hips on the upper part of 
 the body, five times to the right and five times to the 
 left. 
 
 The strong compression on the abdomen produced 
 by the preceding exercises has a special influence in 
 increasing the circulation of the blood in the organs 
 situated in the abdominal cavity (the liver, the kid- 
 neys, the spleen and others), and these exercises may 
 often be beneficial in relieving them when in a slug- 
 gish or otherwise morbid condition. 
 
 EXERCISE FOR THE LEGS. 
 
 In order to steady one during the leg exercises, 
 recourse may be had, when desired, to resting the 
 hand lightly on the back of a chair or other con- 
 venient article of furniture. 
 
A Manual of Physical Exercises. 25 
 
 Keep each position till 5 has been counted. 
 Raise the right leg straight out to the front and as 
 high as possible. 
 
 Raise the left leg in like manner. 
 
 1. Carry the right foot to the front about fifteen 
 inches, and rest the heel on the floor, the toe pointing 
 well upward. 
 
 2. Carry the left foot to the front in like manner. 
 
 3. Carry the right foot to the front about fifteen 
 inches, and rest the ball of the foot on the floor, heel 
 well raised. 
 
 4. Carry the left foot to the front in like manner. 
 
 5. Carry the right foot to the right about fifteen 
 inches, and rest it on the side at the big toe, heel well 
 raised. 
 
 6. Carry the left foot to the left about fifteen 
 inches, and rest it on the side at the big toe, heel well 
 raised. 
 
 7. Carry the right foot to the left, and over the 
 left foot about fifteen inches, and rest the side of 
 the right foot at the little toe on the floor, heel well 
 raised. 
 
 8. In like manner carry the left foot over the right 
 about fifteen inches, and rest it on the side at the lit- 
 tle toe. 
 
 9. Carry the right foot to the rear about twenty- 
 five inches, and rest the point of the toes on the 
 floor, the sole vertical; when 5 has been counted, let 
 the foot revolve backward on the toes until it rests 
 flat on the floor and square to the left foot, the knees 
 
26 A Manual of Physical Exercises. 
 
 well bent; weight of body equally on both legs. Rest 
 in this position till 5 has again been counted. 
 
 10. Carry the left foot to the rear and perform 
 in like manner. 
 
 Swing the right leg gently to the front and rear 5 
 times, describing only a small arc, so as not to strain. 
 The joints of the hip, the knee, and the ankle should 
 be made to join in the movement. 
 
 Swing the left leg gently to the front and rear in 
 like manner. 
 
 Carry the right foot to the front about fifteen inches 
 and pedal it, that is, rest it alternately on the heel 
 and toe, five times. 
 
 Carry the left foot to the front about fifteen inches 
 and exercise it in like manner. 
 
 A movement very similar to the preceding is to 
 stand with the heels four or six inches apart; then 
 raise the heels so as to throw the weight of the body 
 on the toes; then lower the heels and raise the toes 
 so as to throw the weight of the body on the heels ; and 
 so alternating the motions, letting the body conform 
 to the movements so as to preserve balance, 5 times. 
 
 Carry the right foot to the front about fifteen 
 inches and about twelve inches from the floor, and de- 
 scribe with the toe a small circle of about eight or 
 ten inches, revolving the foot on the ankle joint. 
 Make the movement 5 times to the right, then 5 times 
 to the left. This should be done slowly, in order to 
 make a complete rotation of the ankle joint and to 
 avoid straining it by a too rapid motion. 
 
A Manual of Physical Exercises. 27 
 
 Make the same movement as in the preceding, with 
 the left foot. 
 
 Raise the right foot a little from the floor, bending 
 the knee, and kick ont gently to the front about 
 twelve inches, keeping the toe depressed; do this 5 
 times, then raise the toe, the heel depressed, and kick 
 out with the heel, 5 times. 
 
 Make the same movements with the left foot. 
 
 In each movement of the leg or foot, use one or both 
 hands to press on the muscles and ligaments involved 
 in the motions. The torsion movements and pressures 
 are especially useful for alleviation or cure of hab- 
 itually cold feet. Perhaps a more effective practice 
 for this purpose is to sit in a chair and use the pedal 
 exercises and the torsion motions, pressing with both 
 hands on the muscles from the knee down. 
 
 Very similar to the pedal exercise of the feet, is a 
 movement which can be recommended when riding in 
 a vehicle in cold weather. This consists in forcing 
 the feet, without raising them to disturb the lap 
 cover, alternately against the foot-board or against 
 any resisting object in front. The motion pumps the 
 blood through the veins of the legs and soon brings 
 warmth to the feet. 
 
 Many years ago I made a two-days' stage trip in 
 mid-winter, in Wyoming. The weather was intensely 
 cold, and I had a seat outside with the driver. In 
 the course of the journey I inquired of him if he 
 had ever had recourse to this method of keeping his 
 feet warm. He said he had never heard of it, but 
 
28 A Manual of Physical Exercises. 
 
 that his experience ought to have taught it to him, 
 for he had often noticed when his feet were cold just 
 before descending a long hill (and there were many 
 on the route), that by the time he arrived at the bot- 
 tom of the hill they were perfectly warm. He had not 
 thought of the reason, but now it seemed evident, for 
 in going down hill he had one foot on the brake and 
 the other on the foot-board, and the irregular lurching 
 motion of the stage made it necessary for him to bal- 
 ance himself by throwing his weight first on one foot 
 and then on the other, bringing great pressure on the 
 muscles of the feet and legs, and pumping warm blood 
 into them. 
 
 THE WAND AND DUMB-BELLS. 
 
 Convenient appurtenances for a more severe exer- 
 cise of the arms, and incidentally of the upper portion 
 of the body, are the wand and a pair of dumb-bells, 
 the latter not to exceed two pounds in weight. The 
 wand may be a smooth, round piece of wood, say 
 about three-quarters of an inch in diameter, and in 
 length a little less than one's height. It can be used 
 as a lance or spear for making easy thrusts in various 
 directions, or, holding it lightly in both hands near the 
 ends it can be moved over and around the body in 
 many ways. The exercise is good for the muscles of 
 the back, and for suppleing the joints of the arms 
 and the elastic ligaments of the backbone. A proper 
 
A Manual of Physical Exercises. 29 
 
 wand can be procured from an upholsterer or picture 
 dealer. 
 
 The dumb-bells can be used for motions in the 
 many ways prescribed for stretching out the arms 
 (without counting), and by moving them around and 
 over the surface of the body in many directions. The 
 handles should have a covering of thin, clean paper 
 crimped on them, to protect the hands from their cold. 
 
 IMAGINARY DUMB-BELLS OR WEIGHTS. 
 
 One can have excellent and moderately severe ex- 
 ercise with what may be called "imaginary" dumb- 
 bells or weights, which consists' in imagining that he 
 has dumb-bells of rather heavy weight in his hands, 
 and then moving them slowly around in many direc- 
 tions, raising them slowly from the floor and letting 
 them down again, always keeping the muscles tense 
 during the effort at the imaginary weights. 
 
 Or one can reach out the arms as far as possible 
 in different directions and draw them back slowiy to 
 the body, imagining that the hands have hold of the 
 end of a rope passing over a pulley, the other end of 
 the rope having a heavy weight attached which re- 
 quires considerable effort to raise. "When the hands 
 have arrived at the body, the imaginary weight then 
 being raised, the weight should be allowed to slowly 
 lower until the arms have reached a full stretch po- 
 sition. Do this 5 times. The muscles should be kept 
 tense during* the efforts. 
 
30 A Manual of Physical Exercises. 
 
 EXERCISE IN A CHAIR. 
 
 When a person has become familiar with these ex- 
 ercises, it will be perceived that some of them can 
 be practiced while sitting in a chair. For this pur- 
 pose a low-backed rocking chair is best, as it readily 
 yields and accommodates itself to the motions of the 
 body. 
 
 The exercises that may be done in a chair are espe- 
 cially massage of the head; head and neck exercise; 
 most of the arm exercises; some of the exercises for 
 the abdomen ; some of the exercises for the legs, feet, 
 and ankle joints; the exercise for the wrist joints, 
 hands and fingers, and the breathing exercise. 
 
 In this connection may be recommended the use of 
 a rocking chair for exercise by a ninvalid. It's use 
 may be moderate or vigorous according to the will or 
 strength of the patient. It brings into play many 
 muscles of the body. 
 
 EXERCISE FOR, THE TOES. 
 
 Being seated in a chair, shoes and stockings re- 
 moved, place the feet flat on the floor and quite near 
 the chair, then raise the heels as high as can be done, 
 keeping the toes flat on the floor, and bending the feet 
 at their base; then return the heels to the floor. Do 
 this 5 times. 
 
 Second: Raise the heels as high as can be done, the 
 toes stiff, revolving the feet on the points of the toes 
 
A Manual of Physical Exercises. 31 
 
 and resting the weight of the feet on the points ; then 
 return the heels to the floor. Do this 5 times. 
 
 Place the feet on the floor, resting their weight on 
 the heels, toes slightly raised; then work the toes up 
 and down, bending them and the arch of the foot as 
 much as possible. Do this 5 times. 
 
 Place the feet flat on the floor, and move the big 
 toes back and forth laterally as far as possible from 
 the adjoining toe. 
 
 The toe exercise, combined with hand rubbing, will 
 tend to restore a healthful veinous condition to the 
 feet, relieve them from congestion, strengthen and 
 supple them, and contribute toward their serviceable- 
 ness for walking. 
 
 No part of the body is so much mistreated as the 
 feet. Too frequently the shoe does not fit properly, 
 and its undue pressure on some part of the foot in- 
 terferes with the circulation of the blood, resulting in 
 corns, callouses, or other impairments. Also the 
 shape of a shoe does not conform to the natural shape 
 of the foot, and usually bends the big toe out of its 
 normal position and forces it against the adjoining 
 toe. The big toe of a child, before it has been dis- 
 torted by a shoe, is straight; its outer side, except a 
 slight curve from the first joint and along the nail, is 
 on a straight line tangent to the side of the heel and 
 the side of the ball of the foot. The toe exercise and 
 the wearing of shoes straight along the inner line, 
 would help the big toe toward resuming its natural 
 
32 A Manual of Physical Exercises. 
 
 position, and allow it to perform the full work in- 
 tended for it. 
 
 There is a serious fault in shoes that is almost uni- 
 versal. This is the curve given the fore part of the 
 sole, which shoemakers call the ''spring,'' the sole 
 being turned up in front like a sled runner. 
 
 If one will take off the shoe and stocking and place 
 the foot on the floor, it will be seen that all the toes 
 are stretched out flat, grasping the floor as it were, at 
 their full length, their bottoms on the same plane 
 with the bottom of the heel. But when the shoe is 
 worn, its up-curved sole prevents the toes flattening 
 out, resists their natural action to do so, bringing a 
 constant resisting pressure on them, annoying and 
 tiring them. 
 
 Man is a plantigrade animal, that is, fashioned to 
 walk flat-footed, but Nature is thwarted, so that when 
 he walks in his curve-soled shoes his toes perform an 
 undue amount of labor in their unavailing effort to 
 flatten out, and instead of being allowed to have a 
 full bending motion at theeir base joints, as is natural, 
 there is substituted a rolling or rocking motion on the 
 ball of the foot. Nature is outraged, the foot is in- 
 jured, and its capacity for easy work greatly abridged. 
 
 It is not only in walking that the "spring" is ob- 
 jectionable, for even when sitting in a chair with the 
 feet on the floor, the toes are making an effort to 
 flatten out, to be on the same horizontal plane with 
 the bottom of the heel. But this is effectively re- 
 sisted, and so the toes and connecting parts of the 
 
A Manual of Physical Exercises. 33 
 
 foot are kept at work without relaxation; the foot is 
 worried and wearied, and the entire nervous system 
 suffers, and usually without the cause being suspected. 
 The remedy for the evils caused by the "spring" 
 would be the use of a shoe, the fore part flat soled. 
 
 EXERCISE WITH A CANE. 
 
 The cane is held in the right hand, by the side, 
 the principal pressure on it being between the base 
 of the thumb and first finger, and. to a less degree, 
 the second finger; the third and fourth fingers clasp- 
 ing it lightly or relaxed; the cane sloping downward 
 toward the front, the point about six inches from the 
 ground; the feet about fifteen inches apart. 
 
 THE MOTIONS. 
 
 Movements should be accurately and fully com- 
 pleted; their practice gives strength and suppleness 
 to the wrist, forearm and shoulder, which are prin- 
 cipally concerned in making the manipulations. 
 Movements should be gentle and slow, especially at 
 commencement and until accustomed, in order to 
 avoid too much strain and consequent sprain. 
 
 It would be advisable preceding, or preliminary to, 
 the cane exercise to practice a wrist and forearm ex- 
 ercise, without anything in the hands. Such exercise 
 will supple and strengthen the wrist, and the cane 
 
34 A Manual of Physical Exercises. 
 
 can be more readily handled and with Jess risk of 
 sprain. 
 
 NO. 1— WRIST EXERCISE (Without; Cane.) 
 
 Raise the arms horizontally to the front, back of 
 the hands up^ palms open, and by a turn of the wrists 
 and a slight action of the forearms, describe with the 
 hands a fnll circle outward of about eighteen inches, 
 5 times; then circle inward 5 times. Continue this 
 exercise, with short intermissions, until the muscles 
 concerned are a little tired. 
 
 NO. 2— CANE OVER HEAD. 
 
 Hold the cane with both hands near the ends, and 
 raise it over head to full extent of the arms ten times, 
 at each raising bringing the hands a little nearer each 
 other, so that at the tenth raising they will be touch- 
 ing each other at the center of the cane; then prac- 
 tice the reverse of this by holding the cane with both 
 hands touching at the middle, and at each raising 
 separate the hands a little, so that at the tenth rais- 
 ing they will be holding the cane near the ends. (The 
 wand can also be used in this motion.) 
 
 NO. 3— HALF CIRCLES TO THE FRONT. 
 
 Holding the cane at the middle, the hand to the 
 front at the height of the shoulder, by a turn of the 
 
A Manual of Physical Exercises. 35 
 
 wrist and forearm rotate it in front of the body a 
 half -circle to the right, then back, a half -circle to the 
 left, continuing the rotations ten times ; then with the 
 cane in the left hand, rotate it in like manner. These 
 rotations make a great torsion strain on the arm; the 
 action, therefore, must not be extreme or swift. With 
 the other hand press the muscles involved in the 
 torsion movement. (The wand can also be used for 
 this motion.) 
 
 NO. 4— STRIKE TO THE FRONT. 
 
 Raise the point of the cane through an arc of about 
 twenty-four inches and strike down smartly to its 
 former position, using the wrist and fore-arm, 5 times. 
 Raise the cane similarly and strike down to its for- 
 mer position, forming a small half -circle to the right, 
 5 times. In like manner strike down, forming a half- 
 circle, to the left, 5 times. Raise the cane through 
 an arc of about three feet, and strike briskly to the 
 right, 5 times, using wrist and fore-arm; then strike 
 to the left, 5 times: then execute all these strikes 5 
 times with the cane in the left hand, substituting left 
 for right. 
 
 NO. 5— STRIKE TOWARD THE SHOULDERS. 
 
 Raise the point of the cane briskly upward, strik- 
 ing toward and nearly reaching the right shoulder, 
 using the wrist as a pivot, 5 times; in like manner 
 
36 A Manual of Physical Exercises. 
 
 toward and near left shoulder, 5 times, then toward 
 the right and left shoulders, alternately, 5 times. 
 Make similar strikes toward the shoulders with the 
 cane in the left hand. 
 
 NO. 6— CIRCLING BY THE SIDES. 
 
 Raise the hand to height of and near the right 
 shoulder, cane vertical, point up, and strike smartly 
 forward near the ground, full circling by the right 
 side, using wrist and fore-arm, 5 times. Raise the 
 hand similarly to the left shoulder and strike smartly 
 forward near the ground, full circling by the left 
 side, 5 times. 
 
 Having well practiced the forward circling strikes, 
 reverse the motions and strike backward, starting the 
 circling toward the rear. With the cane in the left 
 hand, make the same circling strikes, substituting 
 left for right. When conversant with these strike^ 
 make variations on them by striking alternately along 
 the right side and then along the left side, 5 times. 
 
 In order to protect the left hand and arm when 
 circling with the right arm along the left side, carry 
 them well to the rear, against the small of the back. 
 The right hand and arm should be protected in like 
 manner when circling with the left arm along the 
 right side. 
 
 NO. 7— CIRCLING TO THE FRONT. 
 
 Raise the cane horizontally to the front to the height 
 of the right shoulder, point to the front, arm ex- 
 
A Manual of Physical Exercises. 37 
 
 tended free from body, elbow a little bent; then with 
 a motion of the wrist and fore-arm describe with the 
 point a circle to the right of abont twenty-four inches 
 in diameter, 5 times ; then a circle to the left, 5 times ; 
 then with the cane in the left hand make the same mo- 
 tions and circlings opposite the left shoulder, 5 times 
 to the left and 5 times to the right. 
 
 NO. 8— CIRCLING TO THE LEFT AND RIGHT. 
 
 Raise the cane horizontally to the frcnt to the 
 height of the right shoulder, point to front, arm ex- 
 tended, free from body, back of hand up ; carry the 
 left hand to the small of the back, then drop the point 
 of the cane to the left with a turn of the wrist and 
 fore-arm, and describe a full circle, the cane pass- 
 ing near the left shoulder, relaxing the pressure of 
 the second, third and fourth fingers to allow the 
 wrist to pivot readily, 5 times. In like manner the 
 cane is circled to the right, the point dropped to the 
 right, the cane passing near the right shoulder, 5 
 times. 
 
 After being well practiced in the circlings, they 
 should be practiced alternately — a circle to the left, 
 then a circle to the right. With the cane in the left 
 hand, make the same movements and circlings. 
 
 NO. 9— CIRCLING TO THE REAR. 
 
 Bring the cane to a vertical position, back of the 
 hand to the front, at the height of and near the right 
 
38 A Manual of Physical Exercises. 
 
 shoulder; then carry the hand close to and behind 
 the right ear and make a circle to the left, by a turn 
 of the wrist, keeping the cane as close to the back as 
 possible, 5 times. With the cane in the left hand, 
 make the same movements and carry the left hand 
 close to and behind the left ear, and make a circle 
 to the right by a turn of the wrist, keeping the cane 
 as close to the back as possible, 5 times. 
 
 It would help one to acquire facility in No. 9, if 
 he were to practice the movements without the cane, 
 thus suppling the arms and shoulders. Some of the 
 numbers can be practiced anywhere, even on crowded 
 streets; others can be practiced on country walks, or 
 where there is no crowd. 
 
 There is more exercise in a gentle cane-play while 
 walking than would at first seem; for not only are 
 the arms and shoulders exercised, but there is an in- 
 creased motion given to the abdominal muscles, to 
 those at the sides of the waist, and in fact to all the 
 axial muscles. Every swing or change of position of 
 the cane makes a change in the center of gravity of 
 the body additional to what takes place in ordinary 
 walking, compelling greater accommodating move- 
 ments (perhaps involuntary) in the upper part of 
 the body, in order to maintain a comfortable balance. 
 
 The cane exercise gives suppleness to the upper 
 part of the body, and affords much of the benefit de- 
 rived from practice with the Indian clubs, and has 
 the advantage that it can be practiced in the oj>en 
 
A Manual of Physical Exercises. 39 
 
 air, while walking to and from one's place of busi- 
 ness, and does not infringe on one's time. 
 
 The amount of exercise for the arms and shoulders 
 thus obtained in a mile walk, at a moderate pace, is 
 at least equivalent to what would be derived from a 
 twenty-minute exercise indoors with a moderate- 
 weight Indian club. 
 
 When one has become accustomed to and skilled 
 in the movements, it will be desirable, when outdoors, 
 that they be continued with one arm through a dis- 
 tance of 200 or 300 yards, before changing the cane 
 to the other hand. 
 
 RESPIRATION. 
 
 As exercise has great influence on, and is inti- 
 mately connected with, respiratory movements, it is 
 well to say something on the subject of respiration. 
 
 The act of respiration includes inspiration and ex- 
 piration, and may be defined as the aggregate of those 
 processes which are concerned in the introduction of 
 oxygen into the system, and the elimination of car- 
 bon dioxide from it, thus purifying the blood and 
 fitting it for the nourishment of the body. Under 
 normal and healthy conditions, inspiration and ex- 
 piration are involuntary, but nevertheless the will 
 can control their action, and, for a limited time, in- 
 crease or suspend it; and it may sometimes happen 
 that the will power should be used to quicken or 
 make more complete the respiratory process, and thus 
 
40 A Manual of Physical Exercises. 
 
 may be brought into practice what in popular lan- 
 guage is termed "deep breathing." 
 
 DEEP BREATHING. - - 
 
 To accomplish this, close the mouth firmly, carry 
 the head a little back, the chin well raised, the belly 
 drawn in. Then make successive motions of pressing 
 the upper part of the body down on the hips, con- 
 tinuing the motion till there is a feeling that the 
 lungs are filled with air and expiration begins through 
 the nostrils. There need not be any attempt to force 
 the inhalation during the pressing down process, for 
 it is accomplished without effort or will on the 
 part of the performer by a natural or mechanical 
 flow of fresh air through the nostrils into the lungs, 
 filling them to their receptivity. For a more com- 
 plete renewal of fresh air in the lungs, go through the 
 process several times in succession, a little delay be- 
 tween each time. The efforts give exercise to the mus- 
 cles of the chest, the abdomen and the muscular at- 
 tachments of the diaphragm from the vertebrae for- 
 ward. 
 
 Instead of pressing down on the hips, successive 
 efforts may be made as if to raise the upper part of 
 the body off the hips. The two methods may be ad- 
 vantageously used alternately. 
 
 It is to be understood that deep breathing is a prac- 
 tice that should be used guardedly or in moderation, 
 and not to an extent that might strain the lungs and 
 
A Manual of Physical Exercises. 41 
 
 impair the elasticity of their air cells. This danger 
 is frequently incurred by professional athletes, and 
 broken health is the inevitable result. 
 
 Deep breathing is noticed principally for informa- 
 tion how it may be accomplished, in order that it may 
 be used when necessity or comfort would indicate it, 
 in case of difficult or suppressed inspiration occas- 
 ioned by asthma or inflammation of the air passages, 
 when resort to it may often bring relief. As a gen- 
 eral reason against its too frequent use, it may be 
 said that it is contrary to Nature's law that the lungs 
 or any other vital organ should be forcibly exercised 
 and developed to an extent greater than normal or 
 usual demand may require; for the undue use or de- 
 velopment of a part of the body works injury to that 
 part and to the parts intimate with it. 
 
 A moderate and convenient action for inducing 
 deep breathing is to bend forward the upper part of 
 the body on the hips to an angle of about forty-five 
 degrees, raising the chin, head thrown back, chest 
 thrown forward. The motions involved expand the 
 chest and influence a corresponding expansion of all 
 the breathing" machinery, and fresh air flows in to 
 occupy the space thus enlarged. When there is much 
 obstruction in breathing, successive sniffs or inspira- 
 tions should be resorted to while the body retains 
 the position prescribed. A person sitting up in bed 
 or in a chair can easily use this method, and it should 
 be frequently used by a person whose chest is hab- 
 itually cramped by work at a desk or over a bench. 
 
42 A Manual of Physical Exercises. 
 
 Man is supposed to spend about eight hours out of 
 the twenty-four in bed; he is in a recumbent position 
 one-third his life-time. It is, therefore, important 
 that his position when lying down should be. such that 
 his respiration may not be hampered. For this reason 
 his pillow should be of a width sufficient to support 
 the head, the full length of the neck, and the upper 
 part of the shoulders, thus allowing the chin to be 
 raised and not permitting it to be depressed, and 
 thus constricting the air passages, as is the case 
 when only the head rests on the pillow. 
 
 MOUTH BREATHING. 
 
 "And the Lord God formed man out of the dust 
 of the ground, and breathed into his nostrils the 
 breath of life, and man became a living soul." — 
 Genesis. 
 
 The Creator animated man by giving him 
 life through his nose, and not through his 
 mouth, and experience teaches that the healthful con- 
 dition of the breathing machinery requires that the 
 nose alone should be used for breathing. The mouth 
 was not made for an air passage, it was intended for 
 taking in food, for mastication, deglutition, and the 
 utterance of the voice, and it should be borne in 
 mind that each part of the body was created for a 
 special use, and when put to a use different from its 
 intention, evil results follow the violation of nature's 
 
A Manual of Physical Exercises. 43 
 
 adjustment, and nothing is more certain than the evil 
 results that follow the use of the mouth as an air 
 passage either in inhalation or in exhalation. 
 
 When inhaled air passes through the nose toward the 
 lungs, it is humidified and tempered very nearly to 
 the temperature of the body, so that it may not incite 
 irritation in the lower air tracts. The action or in- 
 fluence of the inhaled air causes moisture (serum) 
 to be formed on the mucous membrane of the nose, 
 amounting to a pint or more in twenty-four hours, 
 which is absorbed by the tempered and expanded air 
 and carried to the lower air tracts where it is needed. 
 The trachea and bronchial tubes having but few 
 glands for the secretion of serum, are largely depend- 
 ent upon this moisture to keep them in proper condi- 
 tion; the moisture in the nose also serves as a partial 
 filter for the air that passes over it, arresting dirt 
 and other injurious particles. 
 
 The healthy condition of the nose, .its proper func- 
 tional working and influence, depends therefore on 
 the continuous passage of air through it, which is as 
 necessary for the nose as is light for the development 
 of the eyes and the preservation of their parts, and 
 we know that if the eyes were deprived of light, they 
 would deteriorate in every purposed function or in- 
 fluence. 
 
 Many persons breathe through the mouth and are 
 not aware of it, because not watchful over their 
 personal habits and their attention has never been 
 called to it, and it may be suspected that many cases 
 
44 A Manual of Physical Exercises. 
 
 of ear, throat, nose and chest troubles are conse- 
 quent upon mouth breathing. 
 
 If one observes the people he meets on the street, 
 he will be surprised to find how many have their 
 mouths open and are unconsciously sowing the seeds 
 of future distress. 
 
 A person who may discover himself to be a mouth 
 breather should at once adopt measures to cure the 
 infirmity. If the nose has some defect in conformation 
 or is affected with adenoid growths that prevent the 
 natural use of the nostrils, recourse should be had at 
 once to a surgeon, who may be able, by a simple op- 
 eration, to restore the breathing channel to a good 
 working condition. If there is no defect or growth in 
 the nose, it is pretty much in the hands of the person 
 to bring about the needed relief, and this can be done 
 by persistently keeping the mouth closed; not merely 
 having the lips touch each other, but having the upper 
 and lower teeth lightly touching and properly articu- 
 lating, and deep breathing exercise should be prac- 
 ticed several times a day, and be continued from day 
 to day until natural and easy breathing has been ac- 
 quired. If, however, through some temporary im- 
 pediment, the deep breathing can not be completely 
 performed, then recourse should be had to taking 
 successive short sniffs of air through the nose till the 
 lungs are filled (usually ten sniffs or less, one to a 
 second, will fill the lungs), then exhale slowly through 
 the nostrils. 
 
 When one has a cold in the head and breathing is 
 
A Manual of Physical Exercises. 45 
 
 difficult, there is a great temptation to breathe 
 through the mouth; but the inclination should be re- 
 sisted, and frequent resort be had to a gentle mas- 
 sage of the nose and entire head and neck, accom- 
 panied at intervals with forced nasal breathing — snif- 
 fing inspirations — so as to force open the air passages, 
 and thus allay their inflammation through the restora- 
 tion of their functions. 
 
 But if one does not resort to this remedy and 
 yields to the inclination to breathe through the mouth, 
 he aggravates the distemper, and may be laying the 
 foundation for becoming a confirmed mouth breather. 
 
 It often happens that only one nostril is obstructed. 
 In such cases press lightly with a finger against the 
 other nostril to prevent air passing through it, so 
 that the entire effort of forced inspiration and expira- 
 tion may be confined to the obstructed nostril. 
 
 It may be that a nostril is obstructed without the 
 knowledge of the person, the other nostril being ap- 
 parently sufficient for needed breathing. It would, 
 therefore, be advisable, especially when colds are 
 prevalent, to occasionally try each nostril to see that 
 both are performing their functions. 
 
 Cold in the head, with difficulty of breathing, is 
 often treated by specialists with alkaline and astring- 
 ent douches, and these are so convenient of applica- 
 tion that many persons are led into their habitual 
 use for self-treatment at home, whenever there is 
 any feeling of obstructed breathing. The tendency 
 of this frequent use must be toward injury of the 
 
46 A Manual of Physical Exercises. 
 
 mucous and serum glands of the nose, and conse- 
 quently an impairment of its functions in the econ- 
 omy of respiration. 
 
 It is important, therefore, to keep in mind the fact 
 that the nose was intended to drink in air, not water, 
 and this should impel one to keep at the forced breath- 
 ing and massage even for an hour or more, until re- 
 lief is obtained, rather than run the risk of prob- 
 able serious injury to the breathing machinery through 
 destructive douches. 
 
 CHILDREN— MOUTH BREATHERS. 
 
 Mouth breathing is a disease, or the symptoms of 
 a diseased condition of some part of the breathing 
 machinery. It may be congenital, but more frequent- 
 ly is a carelessly acquired habit of early childhood. 
 
 It often results in a drawing down of the facial 
 muscles, a contraction of the upper jaw, a corre- 
 sponding projection of the upper teeth, a nasal articu- 
 lation, and a dreamy, troubled appearance of the 
 eyes, and, sometimes, induces mental deterioration. 
 
 The constant watchfulness and admonition of a 
 parent should prevent it, but the fact is that very 
 often parents are the last ones to perceive an ob- 
 jectionable peculiarity in their children. They be- 
 come familiar with it during its gradual development 
 and so regard it as a harmless idiosyncracy, and, 
 being familiarized to its daily presence, have no im- 
 mediate anxiety as to an inevitable danger. 
 
A Manual of Physical Exercises. 47 
 
 It should, therefore, be the duty of school teachers 
 to supplement this ignorance or indifference of par- 
 ents by their intelligence and habit of observation, 
 and endeavor to correct, so far as possible, this evil 
 habit where it exists in children under their charge. 
 They will find this a fertile field for faulting, for 
 probably a quarter or more of the school children 
 one meets on the streets have their mouths open, 
 many of them manifesting the indisputable physical 
 signs of mouth breathers. 
 
 SNORING IN SLEEP. 
 
 A person who snores in sleep does so because his 
 mouth is open and he is breathing through it (and 
 not through his nose). Usually this occurs while 
 lying on his back, and the lower jaw falls down by 
 gravity, thus opening the mouth. A possible remedy 
 is to lie habitually on the side, and when composing 
 oneself for sleep to close the mouth, the tip of the 
 tongue against the base of the upper front teeth, 
 with intention fixed in the mind to keep it there dur- 
 ing sleep. It would be well to form this habit for 
 tongue by continual practice during the day, and the 
 habit once fixed, a person with moderate sensitive- 
 ness would, during sleep, at once perceive if the 
 tongue were to lose its touch, by reason of opening 
 the mouth. It might be that frequent massage of the 
 facial muscles would assist toward firming them and 
 keeping the jaw closed. 
 
48 A Manual of Physical Exercises. 
 
 But if the habit of mouth-breathing seems confirm- 
 ed and beyond the influence of the will during the per- 
 iod of sleep, then recourse should be had to a small 
 strip of court plaster placed over the lips, to hold 
 them together in a natural position. To be worn 
 while sleeping and continued for several weeks, until 
 there is established the habit of breathing through 
 the nose. The plaster need not be large, only of size 
 sufficient to adhere well to the upper and lower lips. 
 
 It may at first be annoying, but time will make it 
 less so, and anyhow the annoyance is as nothing when 
 compared with the evil consequences of mouth breath- 
 ing, such as catarrh, bronchitis, asthma, and other 
 infirmities of the respiratory tracts. 
 
 EXERCISE AS A PREVENTIVE OF DISEASE. 
 
 "An ounce of prevention is worth a pound of cure." 
 
 The preceding exercises embrace but a small part 
 of the movements that may be used for maintaining 
 health. There are so many motions for preventing 
 the muscles from lapsing into a condition of unser- 
 viceableness, that a treatise of reasonable size could 
 hardly contain them; for every motion may be re- 
 solved into or connected with almost innumerable 
 combinations. It seems advisable, however, to con- 
 tinue the subject along a line somewhat different 
 from what has been previously touched upon in the 
 Primer. Not for the purpose of expanding the list 
 
A Manual of Physical Exercises. 49 
 
 of exercises, but with the object of impressing their 
 need, and encouraging those of weak purpose to per- 
 severe in daily practice. 
 
 In addition to calisthenic exercise, there is essen- 
 tial need of daily exercise in the open air, and the 
 healthiest are those who practice it. 
 
 Air, in the tightly built modern house, is always 
 more or less impure, being mixed with contamina- 
 tions proceeding from cellar, furnace, kitchen, gas 
 arrangements, and various other belongings of the 
 house, so that even where ventilation is at its best, 
 there is some undesirable element present to adulterate 
 and vitiate it. And so, without in the least detract- 
 ing from the benefit of calisthenics in one's room, yet 
 too much insistence can not be made as to the desir- 
 ability of at least one hour daily walking exercise 
 out-doors. And for the majority of people, it hardly 
 matters how disagreeable the weather may be, there 
 will be benefit from it. 
 
 Beside being more pure, the out-door air is usually 
 colder than the in-door air, and when taken into the 
 lungs has a greater expansive capacity than warm 
 air, and thus exercises on the bronchial tubes and the 
 lungs a force to expand them and enlarge their capac- 
 ity for breathing; hence, we see that the modern suc- 
 cessful treatment of lung troubles by physicians con- 
 sists principally in exposure of the patient to cold, 
 out-door air. 
 
50 A Manual of Physical Exercises. 
 
 BENJAMIN FRANKLIN. 
 
 Among the men noted for practical sense in its ap- 
 plication to the common concerns of life -and rules 
 of conduct, no one stands higher than Benjamin 
 Franklin. He has no record as a gymnast, or as one 
 skilled in strenuous physical performance; but all 
 his life (he lived to be eighty-four years old) he was 
 an advocate of exercise for the preservation of health, 
 and he took notice of the comparative values of dif- 
 ferent kinds of exercise, as is shown in the following 
 extract from a letter to his son dated London, 1772 : 
 
 "In yours of May 14 you acquaint me with your 
 indisposition. The resolution you have taken to use 
 more exercise is extremely proper, and I hope you will 
 steadily perform it. It is of the greatest importance 
 to prevent diseases, since the cure of them by physic 
 is very precarious. 
 
 "In considering the different kinds of exercise, I 
 have thought that the quantum, or character, of each 
 is to be judged by the degree of warmth it produces 
 in the body. I have been ready to say (using round 
 numbers without regard to exactness, but merely to 
 note a great difference) that there is more exercise 
 in riding one mile on horseback than five in a coach, 
 and more in walking one mile than riding five on 
 horseback. And I will further add, that there is more 
 exercise in walking one mile up and down stairs 
 than in five on a level floor. The two latter exercises 
 may be had within doors when the weather discour- 
 
A Manual of Physical Exercises. 51 
 
 ages going abroad, and walking up and down stairs 
 (not running) may also be desirable when one is 
 pushed for time, as containing a great quantity of 
 exercise in a handful of minutes. The dumb-bell is 
 another exercise of the latter compendious kind, by 
 the use of which I have in forty swings quickened my 
 pulse from sixty to one hundred beats in a minute, 
 and I suppose the warmth of the body greatly in- 
 creases with the quickness of the pulse." 
 
 Franklin was sixty-six years o]d when he wrote this 
 personal experience. This was long before Ling gave 
 to the world his system of gymnastics for developing 
 the body and the treatment of ailments. 
 
 Continuing the approximate comparisons, it may 
 be said that there is more exercise in walking one mile, 
 taking long strides, than in walking two miles taking 
 short steps; and more exercise in walking one mile, 
 carrying a heavy cane to swing, by which both arms 
 may be exercised, than walking two miles without 
 swinging a cane or a closed umbrella, which will 
 answer the same purpose. 
 
 WILLIAM CULLEN BRYANT. 
 
 An instructive example of the benefits to be derived 
 from easy and simple exercises is shown in the life 
 of William Cullen Bryant, who lived to eighty-four 
 years. He was a great walker, made a daily practice 
 of calisthenics with few or no appliances, and con- 
 tinued in practice almost to the day of his death, 
 
52 A Manual of Physical Exercises 
 
 which was the result of an accident. His sight and 
 hearing were scarcely impaired at the age of seventy- 
 seven, and he writes that he has reached a pretty ad- 
 vanced period of life without the usual infirmities 
 of old age, and with strength, activities, and bodily 
 faculties in good preservation. His biographer 
 writes of him, " 'Oh! good gray head, that all men 
 know!' rose unbidden to one's lips as he passed his 
 fellow pedestrians in the streets of the great city, 
 active, alert, with a springing step and urgent gait, 
 as seen in all weathers walking down to his office in 
 the morning, and back to his house, three miles dis- 
 tant, in the afternoon, an observant and observed an- 
 tiquity. ' ' 
 
 Others of world fame could be mentioned. John 
 Wesley, who lived eighty-eight years, preached exer- 
 cise, plain diet and temperance. Yanderbilt, Pal- 
 merston, Thiers, who, though immersed in weighty 
 business cares, yet had the inclination and found the 
 time to keep on training their physical activities up 
 to the termination of their long lives. 
 
 These men should be exemplars for the man of 
 middle age and of more advanced years, who may 
 have allowed the cares of business to engross his 
 thoughts and has not given heed to the needs of exer- 
 cise ; has never walked when he could ride, and never 
 stood when he could sit; whose joints have become 
 stiff and all ease or grace of motion been lost, and 
 has inertly settled down into the belief that his in- 
 firmities are the inevitable inheritance of old age, 
 
A Manual of Physical Exercises. 53 
 
 and that there is no remedy or alleviation for them. 
 Bnt in this thought he may be mistaken. There is 
 an old adage : " 'Tis never too late to mend, ' ' and 
 there is always hope that there still remains a rem- 
 nant of recuperative force, and he may be able, by 
 the exercise of patience and resolution, to restore to 
 life the neglected joints and muscles, or at least re- 
 gain a somewhat more healthful circulation of vital- 
 izing blood, and thus assist toward a more comfort- 
 able existence. 
 
 EXERCISE AS A REMEDIAL AGENT. 
 
 Referring to the many beneficial effects of massage, 
 as enumerated on page 9, the following is excerpted: 
 "The movements properly used affect both the super- 
 ficial and the deep tissues, and pain is thereby 
 soothed." 
 
 As a remedial agent for the removal of pain or 
 treatment of a lesion, it is recommended that the en- 
 tire series of exercises be used, so as to influence the 
 circulation throughout the body, and to recur often 
 to those exercises that particularly affect the body in 
 the neighborhood of the pain or lesion. For exam- 
 ple, a headache having its origin in indigestion can 
 often be alleviated or dispelled by the use of all, 
 or most, of the prescribed exercises, having frequent 
 recurrence to those for the head, the neck, the arms, 
 and the abdomen. Three-quarters of an hour, or may- 
 
54 A Manual of Physical Exercises. 
 
 be less, of the exercise will usually banish a headache 
 of such a character. 
 
 Congestion of the blood in a part is a fruitful 
 source of pain, and the usual remedy is to induce 
 circulation at the place of pain by the use of fo- 
 mentations, gargles, liniments, plasters > blisters, and 
 cautery. It may not be claimed that calisthenie-mas- 
 sage will, in all cases, prove a complete substitute for 
 blisters, etc., but its use is certainly in the right di- 
 rection, and may often obviate the need of having 
 recourse to a remedy more severe or less convenient. 
 
 In one of the " Arabian Nights Tales" is a story 
 of how the Sultan, being ailing, his physician hol- 
 lowed out receptacles in a pair of Indian clubs, in 
 which he enclosed and sealed up some mystical drugs, 
 and directed the Sultan to exercise with them every 
 morning and get into a profuse sweat, then the med- 
 icaments would exert their healing power through 
 the pores of the wood and permeate through his body. 
 The Sultan was thus inveigled into taking needed 
 exercise, and was cured. 
 
 There are many persons who are troubled with some 
 local derangement or weakness of the body, and 
 these should, when practicable, and when permitted 
 by a physician, use the exercises several times a day, 
 especially the exercises that tend to restore or in- 
 crease the circulation at the deranged part. It may 
 probably be the experience of the performer that 
 the exercise will be followed by an increase of pain 
 in the morbid part, and this may be a natural conse- 
 
A Manual of Physical Exercises. 55 
 
 quence of the increased flow of blood through the 
 veins, arteries, and muscles that have been for a long- 
 time in a condition of partial atrophy or paralysis, 
 and so they do not readily accommodate themselves 
 to the unusual pressure caused by the increased and 
 more rapid flow of blood through them. This acces- 
 sion of pain, should not, therefore, be necessarily re- 
 garded as an evil and cause an abandonment of the 
 exercise, but should usually be taken as evidence that 
 good is being accomplished, and be an encouragement 
 to continued effort, until there is restored, as far as 
 possible, a normal condition of the part, which can be 
 brought about only by inducing a natural flow of 
 vitalizing blood to nourish it. 
 
 Many years ago I had a severe attack of rheumatism 
 and went for treatment to a sanitarium in Canada, 
 where were probably the best equipped Turkish and 
 other baths then existing on this continent. The at- 
 tending physician, a skillful doctor of the regular 
 school, ordered for my daily treatment a Turkish 
 bath at six o'clock in the morning, and a hot or cold 
 salt-water bath in the afternoon. But in about ten 
 days of treatment I told the doctor that the rheuma- 
 tism was worse than ever, the pain so great that I 
 could not sleep at night ; but the doctor only laughed 
 at me and said it was evident the treatment was do- 
 ing me good and must be continued. The result was 
 that after a while the pains ceased, and at the end of 
 five weeks the rheumatism had entirely gone, and 
 since then has returned only at long intervals, in an 
 
56 A Manual of Physical Exercises. 
 
 attenuated way as a mild reminder of a long-ago in- 
 timate acquaintanceship. 
 
 It is well to add that all the rheumatic patients 
 in the sanitarium with whom I talked on the subject 
 had a like experience of excruciating pain accom- 
 panying the recovery period. This is in accord with 
 Shakespeare : 
 
 "Before the curing of a strong disease 
 Even in the instant of repair and health, 
 The fit is strongest; evils that take leave, 
 On their departure most of all, show evil. ' ' 
 
 The treatment did not involve the taking of any 
 drugs or dieting. Heat and cold were the only 
 agents, and now looking back it seems that the ra- 
 tionale of the treatment was the inducing of the cir- 
 culation of the blood, directly by warmth, indirectly 
 by the reaction from cold, and the pain that follow- 
 ed was evidently by reason of the restoration of cir- 
 culation in the morbid parts where it had been im- 
 peded. A persistent course of exercise at home 
 would probably have been as curative as the baths, 
 more convenient and less expensive. 
 
 The number of counts during a movement has 
 usually been prescribed as 5, but there may be indi- 
 vidual reasons for counting a greater number in some 
 movements. The observant person should be guided 
 in this by his experience as to whether the exercises 
 when completed in, say, twenty minutes, produce an 
 
A Manual of Physical Exercises. 57 
 
 agreeable feeling or a feeling of weariness and lassi- 
 tude, making a proper distinction between being 
 weary and being tired; for to be moderately tired is 
 beneficial. Weak and ailing people should at first 
 take the exercises in an easy way and not to the ex- 
 tent prescribed, and increase them in duration along 
 with gain in strength and facility of performance. 
 Dryden, in a letter to his brother, writes: 
 
 "Better to range the fields for health unbought, 
 Than waste your money on nauseous draught. 
 The wise for cure on exercise depend. ' ' 
 
 MODERATION IN EATING. 
 
 "A wise man eats to live; 
 A foolish man lives to eat." 
 
 Socrates. 
 
 "Be not insatiable in any dainty thing, nor too 
 greedy after meats, for excess of meats brings sick- 
 ness. Many have perished by surfeiting, but he that 
 is careful prolongeth his life." 
 
 "Sound sleep cometh of moderate eating; 
 He riseth early and his wits are with him." 
 
 EcCIiESIASTICUS. 
 
 The most prevalent injurious practice among men 
 is the eating of food in excess of the requirements 
 
58 A Manual of Physical Exercises. 
 
 of the body, and of a kind not suited to the daily life 
 of the individual, and in this way the benefit of exer- 
 cise may be wasted or made of little account. 
 
 A book has lately been published r entitled 
 "The A. B. Z. of Our Own Nutrition," by Horace 
 Fletcher. It abounds in sense, and most every one 
 could profit by reading and adopting its teachings. 
 It commences with the question, "Do we eat too 
 much?" The writer answers emphatically in the 
 affirmative, and says that nine out of ten physicians 
 will say the same. He mentions the well-known case 
 of Louis Carnaro, an Italian of noble family, who 
 lived more than three hundred years ago; he was a 
 dissipated wreck at the age of forty, then reformed 
 his habits of living and became an apostle of very 
 moderate eating. He claimed that men ate twice as 
 much as was necessary, and that excess of. food is 
 the foundation of most of the diseases that afflict us. 
 He was past one hundred years when he died, having 
 practiced abstemious living for sixty years. 
 
 The author adopts the teachings of Carnaro, and 
 claims to have discovered, through his personal ex- 
 perience, a way how not to eat too much, at the same 
 time eating all that the appetite desires. The method 
 used by him consists principally in grinding and 
 dividing the food by the teeth, and its thorough mas- 
 tication in the mouth before allowing it to be swal- 
 lowing. By following this method, nature will de- 
 clare when the appetite has been appeased, a less 
 quantity of food will be required to satisfy hunger, 
 
A Manual of Physical Exercises. 59 
 
 also a less time for eating, and thus the digestive 
 machinery will not be taxed to dispose of a mass of 
 material not needed for nutrition. He insists that 
 everything taken into the mouth, except water, should 
 be chewed and moved about by the tongue, in order 
 to thoroughly mix it with the saliva of the mouth, be- 
 fore being swallowed. This includes even spirits, tea, 
 coffee, chocolate, milk, soups, etc., etc. For this rea- 
 son all liquid, soft or emulsion foods should be taken 
 into the mouth a little at a time. 
 
 Mr. Fletcher does not advocate any special kinds 
 of foods, and, provided there is a thorough mastica- 
 tion of it, he leaves the selection pretty much to de- 
 sire or craving, guided by the .judgment of the in- 
 dividual, based on personal experience; but there are 
 certainly some foods that should be distrusted by all 
 who do not earn their bread by the sweat of the 
 brow, who exercise but little or only moderately. 
 Among these foods may be mentioned pies, buckwheat 
 cakes, and fresh pork. 
 
 Mr. Fletcher's theories and their exposition have 
 the support of many scientists who make a study of 
 nutrition and impart the lesson to be heeded daily — 
 check impulse, control appetite, and be not like Rip 
 Van Winkle, who never resisted occasion to "treat 
 resolution," putting aside his pledge of abstinence 
 with the beguiling phrase, "This time don't count." 
 1 ' Be wise to-day ; tis folly to defer. ' ' 
 
 One thing indicated in the book, but not sufficiently 
 emphasized, is that in order to enjoy or relish the 
 
60 A Manual of Physical Exercises. 
 
 natural or complete taste of a food, it should be eaten 
 by itself. That is, there should not be in the mouth 
 at the same time undergoing process of mastication, a 
 variety of foods, the taste of one obscuring^or neutral- 
 izing the taste of another. Beside the obscuration of 
 flavor, there is the further objection that foods have 
 different degrees or form of structure and cellular 
 tenacity, and so require different periods for com- 
 plete mastication in preparation to be swallowed. 
 Therefore, it seems reasonable that meals should be 
 in courses of only one dish at a time; but as this 
 would usually be inconvenient or impossible, the next 
 best resort would be that one take on his plate only 
 one food at a time, and when that is eaten, take of 
 another dish. In this way each article of hot food 
 may be kept hot in its covered dish and is more en- 
 joyable for eating, and the enjoyment of food aids in 
 its nutritive effect — one is thus inclined to eat a less 
 amount. 
 
 Interesting and valuable experiments in dietary 
 were made during a period of six months from Oc- 
 tober, 1903, to April, 1904, at New Haven, Connec- 
 ticut, under the supervision of Professor R. H. Chit- 
 tenden, Director of Sheffield Scientific School, Yale 
 University. The experiments were made with a vol- 
 unteer detail of -U. S. hospital men, thirteen in num- 
 ber; a group of eight Yale students, athletes of high 
 standing; Professor Chittenden, and a group of five 
 professional men connected with Yale. 
 
 The purpose was to ascertain, as accurately as ex- 
 
A Manual of Physical Exercises. 61 
 
 periment could determine, what should constitute a 
 proper dietary, so far as general principles were in- 
 volved, for men in different conditions of life and 
 habituated to different degrees of activity. And es- 
 pecial attention was given toward ascertainment of 
 the amounts of proteid and calorific foods necessary 
 for the maintenance of health and strength. 
 
 Professor Chittenden had the advantage of a full 
 staff of experts to assist him in his investigations, 
 and every effort seems to have been made to insure 
 the experiments being as complete and exhaustive as 
 possible, and the deductions therefrom are probably 
 the most reliable that ever have been derived in the 
 line of like research. 
 
 An account of the experiments, with tabulated data 
 of various kinds, has been published in a book of 478 
 pages, entitled "Physiological' Economy in Nutri- 
 tion." The deductions of professor Chittenden are 
 carefully and conservatively stated, and his unavoid- 
 able conclusion from the daily recorded data is that 
 an excess of food, especially albuminous food (such 
 as meat, poultry, fish, eggs, milk, cheese, beans, peas) 
 is consumed by almost everyone ; that this kind of 
 food could be advantageously diminished for the ma- 
 jority of people by at least one-half, and this with- 
 out any considerable increase in the intake of suc- 
 culent vegetables, carbo-hydrates, or fats (such as 
 starch, sugar, butter, etc.) ; and, furthermore, that 
 this fifty per cent, diminution . of albuminous food 
 can be made while maintaining the body in perfect 
 
62 A Manual of Physical Exercises. 
 
 physical and mental condition, and, in fact, the out- 
 come of the experiments compelled the belief that 
 physical and mental conditions were improved by 
 the diminution. It was observed that there resulted 
 increased strength and power of endurance, and a 
 less sense of fatigue after severe exercise. 
 
 The author mentions several persons, under the ex- 
 periments, affected with troubles of a rheumatic or 
 gouty nature, who gained entire and permanent free- 
 dom from the symptoms. 
 
 It is to be noticed that the experiments embraced 
 the cold months of winter and the two preceding 
 months, when, according to popular notion, generous 
 proteid and heat-producing diets are needful for for- 
 tifying the system against the cold periods. 
 
 Making deduction based on his experiments, the 
 author says : ' l It is obvious that the smallest amount 
 of food that will maintain body and mental vigor and 
 preserve the normal process of resistance to disease, 
 is the ideal diet. Any excess over and above what 
 is needed for these purposes imposes just so much 
 unnecessary strain upon the organism, entailing a 
 wasteful expenditure of physical and nervous energy 
 that should be conserved for needful purposes — such 
 excess especially imposes on the excretory organs a 
 more or less exhaustive labor of removing increased 
 waste products, to say nothing of the possible toxic 
 action of these products as they circulate through the 
 system. ' ' 
 
 "Physiological economy is not prohibition of any 
 
A Manual of Physical Exercises. 63 
 
 particular kind of food, but it means temperance, dis- 
 crimination, and self-control in use, and it also means, 
 in result, greater freedom from many diseases in 
 which special organs, such as the kidneys and liver, 
 are frequently involved, and through these the gen- 
 eral health endangered." 
 
 "The question of daily diet, in its relation to 
 domestic economy, is of great importance for persons 
 of small or moderate means. There is no reason why 
 the family purse should be drained for supplying 
 imaginary wants, and this with so many hurtful con- 
 sequences. : ' 
 
 It is apparent, from the plentiful data, that it 
 would be quite safe to diminish, by at least one-half, 
 the amount of proteid food, and by one-third the 
 amount of calorific food ordinarily consumed, not 
 only without detriment, but with gain to health and 
 comfortable feeling, and a saving in money expendi- 
 ture. 
 
 Economy is respectable and commendable in all the 
 affairs of life, public and private. Wastefulness is 
 just the reverse, and it would become people in all 
 walks of life to restrict their dietary to the reason- 
 able physical demands that will insure health, 
 strength, sense of well-being, and probably long life. 
 
 Professor Chittenden's experiment on himself is 
 interestingly narrated. The experiment commenced 
 November, 1902, age 47, weight 143 pounds; was 
 finished in July, 1903; his weight then was 128 
 pounds, a loss of fifteen pounds. He had been ac- 
 
64 A Manual of Physical Exercises. 
 
 customed to eating daily an amount of food ap- 
 proximately equal to popular dietary standards, but 
 gradually each day he reduced the amount of food, 
 especially proteid food, and in the course of a couple 
 of months abolished breakfast, except the taking of a 
 small cup of coffee; took a light lunch at 1:30 p. m., 
 and a larger amount for dinner at 6 :30 p. m. At 
 first the change to a smaller amount of food was at- 
 tended with some discomfort, but this soon passed 
 away, and he felt that his physical condition was un- 
 questionably improved. A rheumatic trouble in the 
 knee-joint, which had persisted for a year and a half, 
 not yielding to treatment, entirely disappeared and 
 has not returned. Sick headache and billions disor- 
 ders no longer made their periodical attacks; a keen 
 appetite, a more acute taste, and a thorough liking 
 for simple foods, were developed. 
 
 Two months in summer were passed at a Maine 
 fishing resort, and frequently he would row a boat 
 six or ten miles in a forenoon, sometimes against a 
 head wind — this on an empty stomach. From such 
 experience he reasoned that when we may have freed 
 ourselves of the habit of taking a hearty breakfast, 
 work, both physical and mental, will be accomplished 
 with greater efficiency, comfort, and satisfaction. The 
 diminished amount of proteid food lessened the oc- 
 casions of thirst, less water was drank, the kidneys 
 having less work to do, required less water to flush 
 them. During this time there was no attempt to re- 
 strict to any special diet; the dictates of appetite, 
 
A Manual of Physical Exercises. 65 
 
 within the bounds of reason, were followed, but excess 
 was avoided. 
 
 Professor Chittenden claims that during the experi- 
 ment he did more work, and led a more active life in 
 every way, with greater comfort and less fatigue than 
 usual, and was in the best of health, which continues 
 to the present time. His system has become so ac- 
 customed to the new habit of nutrition, that he has 
 no inclination to return to the more liberal dietetic 
 habits of former years. 
 
 In regard to the group of eight Yale students, the 
 following is an abridgement of the report concerning 
 them made by Dr. Wm. G. Anderson to Professor 
 Chittenden. He gives some personal account of each, 
 and states that they were in "training form" when 
 they began the change in diet, that they were then in 
 constant practice, and in the pink of condition, viz. : 
 
 G. W. Anderson — Age 26; foot-ball, baseball and 
 basketball player, as well as "crewman. " 
 
 W. Y. Anderson — Age 21; a "Y" athlete, hurdler; 
 captain of the Yale gymnastic team; University gym- 
 nastic champion, and American gymnastic champion. 
 He won these championships while under the re- 
 stricted diet. 
 
 H. S. Bellis — Age 26 ; member of Y. G. A. ; a gym- 
 nast and acrobat. 
 
 Dr. W. H. Callahan — Age 27; medical assistant at 
 the gymnasium ; practiced in bowling, handball, and 
 running. 
 
66 A Manual of Physical Exercises 
 
 M. Donahue — Age 25; a very muscular and versa- 
 tile athlete, football and basketball player. 
 
 C. S. Jacobus— Age 22; a "Y" athlete; a noted 
 long-distance man ; one of the best University runners. 
 
 R. H. Schenker — Age 22; an active member of the 
 Y. G. A. ; a point winner, and inter-collegiate com- 
 petitor in gymnastics. 
 
 John Stapleton — Age 24; a wrestler and gymnast; 
 a professional; a man of large body and great 
 strength. 
 
 It is apparent from the descriptions that these were 
 not weaklings, nor decayed gymnasts blase in appe- 
 tite, nor faddists working up a theory of living; but 
 they were as sinewy, hardy and vigorous a collection of 
 young men as can anywhere be found, wholesome in 
 every way, mentally and physically. 
 
 The experiments with these young men show that 
 athletes, accustomed to vigorous work, can satisfy 
 body needs and maintain physical strength, as well 
 as a capacity for mental work, with one-half or one- 
 third the amount of proteid food ordinarily consumed 
 by men of this class, and generally that the athlete 
 or the professional man can meet all his ordinary 
 requirements with a consumption of proteid food 
 much less in quantity than is usually consumed, and 
 this without measurably increasing the amount of 
 other kinds of foods. 
 
 The result of the experiments with the hos- 
 pital detail and the deductions therefrom, coincide 
 with what has been written concerning the two. 
 
A Manual of Physical Exercises. 61 
 
 groups. The men commenced their tour with a full 
 diet of meat and other foods such as they had been 
 accustomed to, and gradually reduced it by one-half 
 or one-third. Exercise in the gymnasium was daily 
 practiced, and health and strength were maintained 
 and acquired under the regimen, and at the termina- 
 tion of their detail they expressed themselves as 
 pleased with their experience, and offered their ser- 
 vices for future experimentation in case they should 
 be needed. 
 
 The experiments of Professor Chittenden afford 
 encouragement to anyone who is convinced that his 
 daily intake of food, especially proteid food, is ex- 
 cessive, and desires to diminish the amount; but such 
 person, in entering upon the undertaking, must ob- 
 serve caution that the habits of a lifetime be not 
 changed in a day or a week, but done gradually and 
 watchfully, not arriving at the stage of full dimuni- 
 tion under a period of one or two months. The daily 
 status as shown by symptoms should be the guide in 
 determining the progress or rate of diminution. 
 
 QUOTATIONS. 
 
 "If the gratification in indulgent eating were a 
 lasting one, we might have some patience with those 
 who so readily yield to it; but the pleasure is short — 
 no sooner begun than ended — while the many infirmi- 
 ties that proceed from it are of long duration. On 
 the other hand, the man who restrains and limits his 
 
68 A Manual of Physical Exercises. 
 
 desire has the satisfaction of knowing that his re- 
 straint will not result in sickness or any infirmity, 
 but will conduce to his health, comfort, and long- 
 evity." Louis Carnaro. 
 
 "Vfoulds't thou enjoy a long life, a healthy body, 
 and a vigorous mind, labor in the first place to bring 
 thy appetite to reason." 
 
 Benjamin Franklin. 
 
 "If thou will observe the rule of 'not too much' 
 in what thou eatest and drinkest, by temperance 
 taught, seeking from thence nourishment, not glutton- 
 ous delight, so mays't thou live till, like ripe fruit, 
 thou drop into thy mother's lap." Milton. 
 
 "He that ruleth his spirit is better than he that 
 taketh a city. ' ' — Proverbs. 
 
 "Restrain today, and that shall lend a kind of 
 easiness to the next abstention, then next more easy. ' ' 
 
 Shakespeare. 
 
 "Physic is usually a substitution for exercise or 
 temperance, the refuge of the idle and the intemper- 
 ate, an expedient to combat the evils of surfeit while 
 countermining the foundations of health." 
 
 Addison. 
 
 "Accuse not Nature, she hath done her part. Do 
 thou but thine." Milton. 
 
A Manual of Physical Exercises. 69 
 
 "This much is certain, that probably thirty per 
 cent, of the persons who consult physicians owe their 
 ailments in some way to food or its excess, and in 
 many cases they are aware of the fact, but make 
 effort to blind themselves to its existence, or conceal 
 it from the physician whom they consult, and to whom 
 they are professing perfect openness." — Parkes'" Hy- 
 giene. 
 
70 A Manual of Physical Exercise* 
 
 L 'ENVOI. 
 
 We read in "The Book," "All that a man hath 
 will he give for his life, ' ' but mere existence does not 
 comprise the full measure of the capacity of life, 
 and all of us can make our living better and more 
 enjoyable by giving greater attention to the physical 
 needs of the body, so that none of its functions shall be 
 carelessly impaired, but all be so regulated that they 
 will work together in harmonious accord, with the pros- 
 pect, or almost certain anticipation, that the span of 
 life will thereby be extended, and the usual infirmities 
 of advanced age be largely diminished and modified 
 in their rigor, and so when at last fully matured as 
 a shock of corn in its season the summons comes to 
 join the great majority "Over the Bar," it may be 
 hoped that the answering adsum will be as ready as 
 if responsive to a call to peaceful slumber and pleas- 
 ant dreams.