# How to Get Strong and How to Stay So (1899)/Chapter 6

Chapter VI
The School the True Place for Children's Physical Culture
Most fathers do little or nothing to improve the bodies of their children. Often they do not know how to do so. Oftener their time is so taken up that they do not try to. The mother, being more with the child, feels its needs the more keenly; and would gladly deny herself much, could she assure her children ruddy health. But her day is also by no means an idle one; and, just when she could best spare half an hour, it is hardest to have them with her. Besides, she is herself often far from strong; and needs some one to point out to her the way to physical improvement more, even, than do her children.
There is a feeling that the child is sent to school to be educated; and that certain trained persons are paid to devote their time to that education. As they are supposed to so bring the children forward as to best draw out all their faculties; and equip them for their life-work. Then they would seem the right ones to educate their bodies too. Nor is this View so wide of the mark. The teacher has always a number of scholars. He can encourage the slower by the example of the quicker; he can arouse the emulation; he can get work easily out of many together, where one or two ​would be hard to move. If he rightly understood his power; if he knew how easy it is, by a little judicious daily work, to prevent or remove incipient deformity; to strengthen the weak; to form in the pupil the habit of sitting and standing erect; to add to the general strength; to freshen the spirits; and do good in other ways; he would gladly give whatever time daily would be necessary to the work; while, like most persons who try to benefit others, he would find that he himself would gain much by it as well. He has not a class of pupils stiffened by long years of hard overwork of some muscles, and with others dormant and undeveloped. The time when children are with him is almost the best time in their whole lives to shape them as he chooses; not morally or mentally only; but physically as well. The one shoulder, a little higher than its mate, will not be half so hard to restore to place now as when confirmed in its position by long years of a bad habit, which never should have been tolerated a day. If the chest is weak and flat, or pigeon-breasted; now is the time to remove the defect. Build up the arms to be strong and comely now; accustom the chest and shoulders to their proper place, whatever their owner is at; teach them to sit and stand and walk erect; cover the back with full and shapely muscles; get the feet used to the work which comes so easy and natural to them, once they are trained aright; and the same boy who would have grown up half-built, ungraceful, ill at ease, and far from strong; will now ripen into a manly, vigorous, well-knit man; of sound mind and body; familiar with the possibilities of that body; with what is the right use and what the abuse of it; and knowing well how to keep it in that condition which shall enable him to accomplish the best day's mental labor. And he will be far fitter ​to face the privations, anxieties, and troubles of life in the most successful way.
Nor is the rule at all hard to follow. Little by little the boy's mind is led along, until the difficult problem in arithmetic seems no harder to him than did the adding of two and two at first. For hundreds of years the mental training of youth has been a matter of careful thought and study; and no effort is spared to secure the best advantages of all the teaching of the past. But with that past before him; with its many great men—not always, to be sure, but so often—men whose bodies were sturdy, and equal to the tremendous tasks which their great activity of mind led them willingly to assume; he is encouraged and urged to keep his mind under continual pressure for many hours daily; and every incentive is brought to make the most of him in this direction. And yet that which would have helped him in almost every stop he took; which would have fitted him to stand with ease what now in a few years so often breaks him down; is totally ignored, and left quite out of sight.
It is plainly no fault of his. He does not know his needs. The blame lies with the system which, for generations together, has gone along so blindly. The life a farmer's son leads, if he really works, makes him strong and hearty; and when his school-clays are over, his work is of such a sort as to maintain all his vigor. The city lad who plays on the brick sidewalks, born often of half-developed parents, has no daily tasks which bring his muscles into play, strengthening his digestion. Is there any reason why the city lad should be favored physically like the country boy? The first has many incentives for daily exercise; the latter none at all.
There ought to be no more delay in this matter of ​physical education in the schools. Prompt and vigorous steps should be taken to acquaint every school-teacher in this country with such exercises as would quickly restore the misshapen; insure an erect carriage; encourage habits of full breathing; and strengthen the entire trunk and every limb, and bring them to their full size at every girth. If the teachers have not the requisite knowledge now, let it at once be acquired. They, of all persons, are expected to know how to acquire knowledge; and to aid others in doing the same; and fortunately this knowledge is not hard to learn. As soon as they have gained even partial knowledge of how to effect these things; let them lose no time in imparting that knowledge to the pupil.
And they reach an audience vast almost beyond belief. A hundred thousand persons in our land go to college each year. Of another hundred thousand, members of gymnastic and athletic clubs, perhaps fifty thousand take systematic and effective exercise for a part of each year. But fourteen million children go to school!
Lycurgus had every man and woman trained for war. Is it not about time that an enlightened nation like ours had every man's and woman's body intelligently educated; and so made ready for whatever they may be called on to do, bear, or suffer?
Happily, in the gigantic strides our country has made in the last twenty years, there has come up a class of men and women, who, rightly used, can render our children and their teachers service of inestimable value.
In the former edition of this book (in 1879) we urged, that unless the famous Hemenway Gymnasium, then just erected at Harvard, had more intelligent management than its predecessor had had; or than many of the gymnasiums of the land had; it might as well be a highly polished stationary-engine without steam. It ​was also urged that Dr. Sargent, who at Bowdoin, and later at Yale, had combined wide experience as a physical director with his education and skill as a physician, could not fail to do great good to our youth, were his field properly widened. President Eliot, of Harvard—quick to see whatever might benefit his university—at once secured him; and he has not only been at the head of that great gymnasium ever since; but has introduced widely his own apparatus, made with greater thought, care, and knowledge than any ever before known; has seen his pupils increase, till, from some 400 lockers in use by them when he entered, there are now over 2500. And he has done a thing of great advantage, not alone to the favored youth, who can spare the time and means for four whole years, in fifty or more studies, of storing, expanding and developing the mind; and of building a broad and stable foundation for the specialty to be built thereon, which is to be his life's calling; and his field in which to be of use to others. For he has urged that every student be minutely measured, upon an intelligent plan; and his weight and height taken; and all recorded. He has also introduced a system of examining especially the heart, lungs, and nervous system, to see if any weakness lurks in either, likely to unfit him for urgent or protracted call upon his strength or endurance; and, if so, warning him in time, and curing him if he can. He has carefully kept statistics of his work, till they new number hundreds of thousands. From these he has been able to deduce principles and rules of rare value to all interested in the architecture and welfare of the body; until this field is doubtless far better understood to-day, than ever before; not excepting even when Olympic and Isthmian plains resounded with the plaudits of all Greece, as her chosen sons contended in ​the wrestling-match; or in the foot-race first crossed the finish-line, winners by a finger-length, in the agonizing struggle for fame, the laurel, and the freedom of their city.
Nor has his pen been idle. But from time to time, now in widely read periodical; now in book-form, he has gathered some of the best results of his labors; not only among the students of the university; but of those of his Summer School; of his classes of girls and women; and elsewhere; and has furnished data of peculiar value.
A cursory glance at but a part of Dr. Sargent's work will clearly demonstrate its aim and extensive range in this field:
And Massachusetts has many other good teachers. Famous old Dr. Hitchcock, of Amherst, dear to every son of that well-known seat of learning—the Nestor of American gymnastics; of whom Mr. Beecher wrote so affectionately in this very field as follows:
"Brooklyn, N. Y., June 13, 1879. "124 Columbia Heights.
"Dear Sir,-Thanks for your book. On every ground the subject of wh you treat is of great importance. Vigorous health has much to do with good order in household and in society, with sound morality, with general happiness. It is in vain to expect universal civilization or religion, until rational laws are known and observed, by which men come into life with sound bodies, and learn early how to keep them in health. One whole half of the force of human life is squandered by reason of weakness and sickness. It is a matter for educators, for moralists, and for economists to study, as fundamental to the prosperity of society.
"Your book is timely. Its large circulation cannot fail to be of great public benefit. I am a good deal surprised that you do not even mention Amherst College tho. there and almost only there of all colleges the system of gymnastic exercises is a part of daily drill and obligatory as really as the Classics of Sciences. Under Professor Hitchcock the physical health of men is made of as much importance as their moral and intellectual health. Every year the tabular statistics are published and some of the most remarkable results ever known are recorded of this course whieh has run for more than fifteen years. You have left out the one college that not only confirms your reasoning, but whose example and practice would constitute for you an argument more stringent and effectual than any in your able book.
"Before a second edition is published I hope you will visit Amherst, see Professor Hitchcock, get from him the Record of Results. They will delight your soul.
"Very truly yours,
"Henry Ward Beecher"
Dr. Hartwell at Boston; and at Springfield, the Training School for Christian Workers—an excellent Normal College in this field—turning out men of character; and of brains and bodies alike educated; has long proved its fitness to teach legions of others.
​But for a third of a century, there has been at work, in that same Massachusetts, a man hardly yet showing silver in his hair; one not so favored with facility for scientific research, and what books may teach; but who, in actual practice right upon the battle-field, in the thick of the struggle, side by side, and shoulder to shoulder with his pupil, has put his whole heart and soul into making that pupil get all the good he could do him. You can feel the touch of a man like that. He gets, and rightly, a mighty hold upon you; for you see that he is indeed your friend; striving to do you good, as surely as did the great Founder of our religion whom he reveres. Would you like to look at him? Well he is not so big. Or rather he is a big little man. Five feet six only; but forty-three full inches about the chest—enormous for that height; fifteen at the flexed arm; fifteen at the calf; and twenty-four at the thigh. Of what material? Well, what do you suppose he used to lift? A horse? Yes, practically two of them; 2200 pounds at least of dead weight. Almost a long ton. And if you would like to see him, you can. do so upon the cover of this little book. A rare model indeed. An object-lesson. No wonder the artists make him stand; and Dr. Bowditch, and Dr. Dwight, and others who know a rare man, never tired of studying him. A statuette of him in each gymnasium and gallery of art would be eloquent of the best type of nineteenth century physical manhood. Read here some of Mr. Roberts's sayings and doings; gleaned from ripe experience, the only field that could hear such golden grain:
Thinkers to do their best work should be temperate. ​Too much food, too much exercise, and too much education are among the worst foes of the memory.
Fat persons should eat less, drink less, sleep less, work harder, and they will soon weigh less.
The heart is a big muscle; and its health and strength of action depend much on its moderate use.
Fatty degeneration of the heart is often caused by eating rich and starchy foods; by alcoholic drinks, and by neglect of moderate daily exercise. The heart, like the rest of the system, grows weak and flabby for want of use. A sudden call is made upon one in time of danger to exert his physical strength, the heart is weak, it stops. Another man dies before his time because he neglected to strengthen his heart by moderate exercise.
The best medical authorities tell us that heart disease would not claim so many victims if it was kept strong by moderate exercise. Straining muscular exercise; over use of stimulants, sensualism, laziness, and gluttony develop many fatal heart troubles.
Mountain-climbing, going upstairs, the stationary runs, and the class run, with arm-expressions, will strengthen the heart and deepen the breathing.
Don't always be guided by your feelings in the matter of exercise; for when one feels like taking exercise the least, that is just the time he generally needs to take it the most.
No kind of manual labor develops the body equally. This is why all need gymnasium work.
Nervous persons should do all their exercises slowly. Not in the quick and jerky manner that they generally do them.
Very little exercise will keep one in a good physical condition after he once gets there.
Wearing wide-soled and low-heeled foot-wear; and pressing hard on the toes on the end of each stride (like a tragedian's slow walk), will greatly aid in enlarging the legs.
Walking on the tiptoes morning and night, while dressing and undressing, uses the legs mightily. You just try it. Parts grow by use.
The quickest way to develop the legs is to wear proper footgear, and do a great amount of moderately slow running on tiptoes.
Walking on the heels will develop the shin muscles, that feel ​the strain so quickly in fast walking. Also raise sharply on heels. Bathing the legs in cold salt~water after vigorously using them, then rubbing them hard, aids in increasing their size.
Violent exercise that strains the body, or of a kind that is short in duration, like quick, short runs, will do more harm than good; affecting heart, lungs, and groins.
Rheumatism is due to over-abundance of lactic acid in blood; when the skin acts badly, its twinges are felt. Plain food, exercise, and tepid bathing is the remedy.
Lactic acid is eliminated only from the kidneys and skin; hence when the skin from neglect of exercise and bathing acts poorly, this acid gathers in body; result rheumatism.
Persons with weak lungs should bathe regularly; as the skin helps these organs in the thorough performance of their vital functions.
Mechanically a dirty skin hinders the passage of noxious elements from within; and the admission of salubrious elements from without; actually dirt stops up the sewers of the skin.
Vitally an inactive skin throws extra work upon the lungs and kidneys; and if it does not disease these organs; it will wear them out prematurely. Bathing corrects this.
The kidneys or lungs, acting as vicarious organs of elimination for the pores of a neglected skin, are liable to become diseased; and thus cause kidney or consumptive trouble.
Sponge-baths, in health should be neither cold nor hot; not chilling skin by one or relaxing it by the other; water to be little lower in temperature than body.
Excessive use of muscle weakens brain: exclusive use of mind waste muscle; in either case the oil of life works a part of the body, which is wrong.
The rule for health of mind and body lies in a temperate use of all parts of our organization over which the will-power has control. This gives symmetrical proportions.
The organ most misused is the one through which death begins its work. Take care that brains, lungs, skin, stomach, kidneys and muscles have only their own work to do.
When muscles are overworked, their action becomes tremulous; they waste; their substance becomes rheumatic: and generally result in bringing on untimely decay.
When you cannot take a bath, a short vigorous towelling of the ​whole body will promote in a strong manner its activity, and its ability to resist cold.
Very cold baths shock the system, and only react in those that are robust; hence should only be used in emergencies. For general use the tepid is best.
Symptoms of overwork, loss of weight, appetite, sleep, vim in performing your work, irritability, and restlessness are hard to overcome, and craving for stimulation is a constant feeling.
Constipation is a curse to the life of many men and of still more women. It can be slowly but naturally cured by drinking two or three glasses of pure, cool, uniced water at a half-way between meals; and eating coarse grains, fruits and green vegetables at meals.
It will assist matters if one dresses loosely, breathes deeply, and takes much out-of-door walking. Do the walking regularly; and at regular hours; and practise the deep breathing while walking. Do not walk more than five to seven miles a day. If you are a bicyclist, ride with the seat low for a few miles each day.
Practise the lie-abed exercise: Rise to a sitting position a dozen times or so; then lie down and with the knees bent take half a dozen deep, slow inspirations. Alternate these two exercises several times. "You are out of form; you are too fat or too thin," can never be said of the person who exercises hygienically every day. You are suffering from insomnia, nervous prostration, obesity, fatty degeneration of the heart, rheumatism, kidney or stomach trouble, just because you do not take the home dumb-bell drill or its equivalent; and a graded sponge-bath each day. Every week or so patients who are suffering from one or more of the above-named troubles are sent to us by some of the best physicians of Boston and surrounding towns. The patients receive individual attention, and massage-treatment as a rule; and are all given the light, slow kind of work at first. The "home bell-drill" done properly is a type of the class of in-door physical exercise which should be largely used by this class of patients. Join some Y. M. C. A. gymnasium, and you will learn how to get well; or if you are already well, how to keep so. The ounce of prevention is worth ten tons of cure. Don't put this matter off by saying, "I feel well enough—I don't need exercise." Yes, you do, just as much as you do eating your daily meals. The break in one's health often comes suddenly without a moment's warning.
ROBERTS'S IDEAL PHYSICAL MEASUREMENTS
The neck, the arms up and the legs, around the calves should measure about the same.
The upper-arms down should measure from 2 to 2½ inches more than the forearm.
The circumference of a shoulder should be about 4 inches more than that of the neck.
The circumference of the shoulders should be about 4 inches more than that of the muscular chest inflated.
The difference between the expanded and unexpanded respiratory chest should be about 4 inches.
The muscular chest expanded should be 8 or 10 inches larger than the smallest natural waist.
The chest width should be about 2½ inches more than the chest depth.
The largest hip measurement should be 4 or 5 inches larger than the smallest natural waist measurement.
The thigh should measure 6 or 7 inches more than the calf.
The neck, arm and leg measurements are never found to fit save when the subject is good at gymnastics, athletics, aerobatics, ground-tumbling, wrestling, rowing, etc.
The neck is always a little the largest; then the legs; and lastly the arms. The ground-tumbler has these measurements; the neck, legs and arms the nearest equal.
The athlete's legs will tend to be larger, while in the gymnast the arms may be larger than the legs.
Length of trunk is some equivalent for circumference; circumference and length seldom go together.
Tall thin men have a large lung capacity.
Length of limb is also some equivalent for circumference.
To get these measurements, thousands of men, nude, have been measured since 1870.
The all-round man who exercises at all kinds of physical exercises and competes but little in any of them; who does his work daily for health and fun's sake, is sure in time to have the most shapely and enduring body. The person who aims to excel in some one thing, rarely has a well-shaped body.
​The working towards the attainment of these measurements, even if they are not reached, will cause the blood to circulate through every part of the body; and thus benefit every muscle over which the brain has control.
Not all of us know that deep and forced respirations will keep the entire body in a glow in the coldest weather no matter how thinly one may be clad. A physician declares this to be a fact worth remembering—he was himself half frozen to death one night; and began taking deep breaths, and keeping the air in his lungs as long as possible. The result was that he was thoroughly comfortable in a few minutes. The deep respirations stimulate the blood current by direct muscular exertion, and cause the entire system to become pervaded with the rapidly generated heat.
Dr. Parkes wisely states that when a group of muscles: is exercised too much they will, after growing to a great size, waste away. This does not seem to be the case when they are alternately used.
Art in clothing fosters a decline in physical perfection. Strip adults, and the stream of walking skeletons or clumsy fat objects would disgust you, as would the seeing of a poor sickly skin-and-bone horse.
The blood, by the moderate use of such agents as exercise, plain food, bathing and the full use of fresh air and sunshine and sleep, is raised to a high standard of purity, vigor and strength.
An inactive bodily life weakens the growth, and it is soft and tender and gives disease a strong power over a body that is so weak in its resisting power.
Don't steal for mental power the nerve force requisite for building up blood, bone and muscle. Let up on brain-work, or disease low in grade and difficult to treat will result.
Late hours connected with hard work and the use of stimulants and a rich diet will destroy the tone of the nerves, and bring on an early old age.
Nature's remedies—can be almost obtained without money; simply use them and they heal and keep; they consist of pure air, exercise, bathing, sunlight, fasting, plain food, loose clothing, and a trusting spirit.
It is conceded that one person, in a close room of ordinary size will poison the air at the rate of a gallon per minute.
The lower part of the chest is always broad, full and deep when ​it is not made small by tight clothing, steeping and wrong gymnastic work.
State of mind affects muscular contraction. A person who is cheerful and happy will work more than if he is the reverse.
Food is the fuel and exercise or varied labor the blast that makes it burn. Exercise of the body should be taken alternately with brain building, thus one would be a help to the other.
Exercise does for the body what intellectual training does for the mind; educates and strengthens it.
Persons who take daily exercise till they perspire freely, do not have to be so careful in the matter of exercise as those who neglect exercise.
"I can digest anything I eat, since I joined the gym.! before that everything I ate disagreed with me," is the testimony of very many, after being in the hall of health for a few weeks.
Nothing produces sweet, dreamless sleep like proper exercise. Nothing will so brace up the nervous system. Insomnia and nervelessness quickly fly away from him who takes daily bodily exercise short of fatigue.
Over physical work will produce insomnia, and nervelessness; but moderate exercise will prevent and cure. See to it that you take a moderate amount of exercise. Avoid combative work.
People who do not exercise sufficiently have flabby flesh, soft and sickly muscles; and their bones are dry as chalk, and are easily broken in a fall; on the other hand, if sufficient exercise is taken, the bones are full of sap, and have a spring or flexibility that will resist a fracture. Such a person is generally safe against disease.
We live in the middle third of the body.
Don't worry; it interferes with the healthful action of the stomach.
Many persons breathe little air at each respiration, and that rapidly. This is especially true of those suffering from pulmonary disease. The first symptom of this disease being a reduction of the breathing capacity. Breathe deeply of God's fresh air, and keep your health, those of you who are well; and for those who are sick there is nothing like light exercise; and out and in-door deep breathing exercise, to bring you back into the ranks of the well and strong. Here is a passage from Dr. Austin Flint's Practice of Medicine: "I would rank exercise and an out-of-door life far above any known remedies for the cure of disease." Persons of an excitable ​temperament, or those who are in delicate health, should never take exciting kinds of exercise after eight o'clock in the evening. Complaints have come from this class of persons stating that, after spending a very pleasant evening in the gymnasium, they could not sleep for at least a couple of hours after going to bed. If they will follow this hint and drink a glass of warm milk and water, and eat a slice of cold bread and butter (the bread should be Graham, and at least two hours old), they will go to the land of Nod as soon as their head strikes the pillow.
Thin delicate persons will increase in weight and strength by taking light exercise daily, short of fatigue, and a two-minute tepid sponge-bath, followed by a ten-minutes rub-down with a coarse towel.
Every one needs regular daily physical, out-of-door exercise. If they neglect it, they will shorten their lives by many years. Persons who live three or four miles out of town, and who sit down in-doors most of the time during the day, should walk to their business every morning, or if able buy a bike and ride both ways. Try and spend two hours of every day out-of-doors, taking some moderate exercise; and it will add years to your life.
He who has good health is young, whatever his age may be.
Fat measures the disproportion between our diet and exercise.
The upper part of the left lung is the first part that consumption attacks.
We cannot build up the body if we drain its powers by excesses of any kind. Exercise is one of the best means to enable a young man to lead a chaste life, for it uses up some of his surplus vitality.
It will not take long to see that in his pet field—Hygenic body-building—Mr. Roberts has scarcely a peer. Formerly a heavy-weight-handler; and fond of heavy gymnastics; from long observation and experience, he has become satisfied that light work, most of it without any apparatus, is the true field for safe and rational body-building. No other man in America, alone with ​empty room, could quicker tell where your body needed filling out, and just how to do it; and to round you into a well-built, strong and vigorous man, easy and handy of movement, and liable to last.
For years he has held the responsible position of Physical Director of the Young Men's Christian Association of Boston. But it is time that men like him and Sargent were taken from their restricted position, and put where they can do the most good. The public ought to have their best years. The State will be fortunate indeed which will make these two men its Commissioners of Physical Education. Then, not the thirty-three hundred men at Harvard; or a third as many at that Association; but the four hundred thousand children in all Massachusetts; or the hundreds of thousands in any other of our brightest and most forward States, which secures their services; will have the satisfaction of knowing that, at last, one of the best-known systems of sensible bodily education for children and youth, has been supplied to their State.
Join Sandow with them if you like; for who in all the world to-day has found out how to get strong and how to stay so better than this modest young Prussian? At ten, his picture and the proofs show that he was no stronger than five boys out of any fifty of his age in any of our schools; indeed he is said to have been naturally rather delicate. Not out of strong stock; his father a jeweller—the last employment to call for muscular effort—of medium height only, and small bones; he has yet hit upon a way of getting strong, which ranks him among the wonders of his time. Going about doing ​feats of strength widens Sandow's fame, and fills his pocket.
But it does not begin to do the good in the world which he might be doing. Harness him with these other two. ​Do not ask him to make each boy and girl as strong as he has made himself. But let him show each how to get as much strength and vigor as shall best suit their wants, and fit them for whatever may come in life. These three men could lay before a legislative joint-committee plans for the rebuilding of the coming men and ​women of a State—indeed of a nation. If it is a good thing to test each heart and pair of lungs, and nervous system in a university; why not also do the same for all our children in all our schools? These men could readily tell any local physician just what they wished him to examine and report. The weights, heights, and chief measurements could also be recorded. And they would soon devise a series of graded exercises which, if practised right in every school-room, in all weathers, without any apparatus; and taking but a few minutes a day; yet with windows open; minds refreshed; and blood sent coursing through every artery and vein; every brain and nerve in all the school would be the better for the pleasant diversion. And one good step would be taken towards a vigorous future for each one of the children.
And suppose that these veteran teachers should require all scholars to sing under the most judicious guidance; and with the best light they could get; taking care, as in all teaching, never to over-do; but aiming to give each child strong, healthy, vigorous capricious lungs; and a good idea how to use them. One writer says:
An eminent authority on the physiology of the vocal organs, Dr. Lennox Browne remarks—in "Voice, Song and Speech"—that "respiratory exercises and subsequently lessons in reading, reciting, and singing, are oftentimes of the greatest use in strengthening a weak chest, and indeed it is not too much to say, in arresting consumption."
Practised as singing fortunately is in many schools; in many more it is unknown. What inestimable benefit wise training would result in this field for even a few minutes a day! Many a good voice would be found which is now unknown. And at last our children would know by heart the soul-stirring National airs—more potent cultivators of a patriotic spirit, and one that will never die, than perhaps any other one known thing. Not half rich enough in these airs yet;—not approaching Scotland for instance; we can piece-out, if need be, with the "Watch on the Rhine," and inspiring melodies, from other lands which will aid in the good work till our own supply catches up. If every child in the State had had a year of bodily education for even half an hour a day by teachers, supervised by men so fit for the work as these three; the benefit to them would be felt all their lives. Indeed it would be the saving of not a few of those lives.
A simple manual of exercises in-doors,—which they ​could so well make,—could tell the further steps which progress demanded. But if a child is sound; if nothing ails heart, nerves, or lungs; why should not every boy and girl be a fair runner? Rightly used, no exercise is fitter to bring good legs and lungs; ease and grace of carriage; true vigor and endurance. A little cinder-path around each school-house, as large as the ground would allow; simple, inexpensive, sensible, is all that would be needed. Poorly off in playground as are most of schools, they could manage that little bit. Any easy old shoes would do. But an erect carriage over; right breathing; a correct step; and a knowledge of how to distribute one's strength so that it would last; care never to overdo; and knowing what is best after leaving off;—these and a few other simple matters would be welcomed by the scholars; would scatter many a headache; and when at length they found their strength and stay had greatly increased, they would be delighted as well.
It is as easy to run as to walk, when you once knew how to, if you are in fair condition. In the go-as-you-please races years ago, in Madison Square Garden in New York City, little Charlie Rowell, an Englishman, in one of the six days of never-ceasing effort, ran twenty miles without stopping; and covered that day in all, walking and running, one hundred and fifty miles! And it did not seem to hurt him a bit. He said that he had learned to run, by trotting upon the banks of the Isis, beside the Cambridge crews, when in practice. And it was said that he could tire out a greyhound in a day. This excessive work we do not want. But moderate daily running, all the year round, would do more for the lungs; and for the health, strength, and stamina of the children of this land than any one thing they ever did. Many of them are from stock which has run down; parents and ​grandparents alike having been in-door people, at light employment; and never trained and toughened by persistent invigorating work. And it shows in the small quantity of blood in each child; and of poor, pale blood at that.
And there is another matter of importance here. These famous teachers, Maclaren, Sargent, Roberts, Hitchcock, Richards and Anderson, Seaver,—Sandow—and many others who have done good work have gone in for using the larger muscles, and at heavy work. Take for instance, "dips," a word laymen may not understand, but which all gymnasts know. Place two chairs two feet or a little less apart, and back to back. Stand between them with one hand on the back of each, gradually bend your elbows, and with your feet off the floor lower yourself till your elbows will bend no more. Now steadily rise—your feet all the time off the floor—till your arms are straight again. This is a dip.
And this is a "pull-up." With both hands catch hold of any bar or the rung of a ladder about as high above your head as you can reach. Steadily pull up till your chin touches your wrist. In both of these exercises you have lifted your entire weight; the backs of your upper arms doing the chief part of the dip; and the flexors of the arms, and those of the body near them and working with them, doing the lifting in the pull-up. And in work upon the parallel bars; high bar; horizontal bars; suspended rings; the trapeze; in going up poles, ropes, and ladders, with your hands alone—in these and many other exercises, your arms, or rather parts of them, lift about your whole body.
In heavy dumb-bell work, and in weight lifting, you raise far more than your whole body. Nearly all of these exercises are spasmodic—taking but a moment ​each—indeed are so violent that no one could do many of them consecutively. While work of this sort makes the muscles which it uses large and strong; it does little or nothing for the unused muscles. Nor does it give the lungs nearly as much, or as protracted, though easier work, as many other gymnastic exercises; or as nearly all sorts of athletic exercises. The work of the runner; the oarsman; the boxer, fencer, wrestler, skater, bicyclist is made up of many vigorous but not violent efforts, lasting over many minutes, with a slight rest after each; while the gymnast and weight-lifter condenses all his strength into one supreme effort. The systems of Delsarte, Ling, and Jahn avoid the hard work of both the gymnast and athlete; going through instead, an extensive system, of many movements, some with, others without apparatus; admirable for the body and limbs; yet none of them violent or likely to be exhausting; indeed often not building up large muscles and limbs at all. Others like Dr. Charles Wesley Emerson; Checkley; and Miss Mabel Jenness, a pupil of Emerson's; instead of muscle-building and athletic performance; have aimed chiefly to enlarge the vital box—the house, where heart and lungs and stomach live—and to do this in good part by a variety of breathing and stretching exercises. Checkley, for instance says—
Page 37: That the simplest preparatory exercise is full, long breathing. While standing or sitting slowly fill the lungs; then hold the breath for a few seconds, then slowly exhale it; this will soon enlarge the lungs and make the breathing stronger and slower; that stretching the hands as far sideways as possible broadens the shoulders; that swaying the arms held horizontally twenty times a minute, first one way and then the other, is good for the spine and liver: that many headaches come from weak neck-muscles—muscular fatigue being their only cause; that exercise reduces fat in the most direct and effective way; that half an hour's vigorous exercise a day will take of a pound or more; that fat comes of just where the muscles are active, and most where they are most active; that muscular exertion centred on the abdomen will entirely remove its fat; that drawing the abdomen in and out without breathing uses these muscles; that active women are just as strong as men; that corsets keep the back from supporting itself; that the best support is the strengthening and enlarging of the breast-muscles; that artificial supports make the chest region flabby and unhealthy; that corsets prevent deep breathing and deform the body, especially clogging the basis of health, a ready circulation of the blood; that the distended abdomen so shocking to women, and the great increase of flesh on the legs and feet, are often directly due to seizures of the corset; that few women know the luxury of high-reaching; that it is excellent for both slender and fleshy people; that ninety-five per cent. of all women suffer from small or badly shaped-shoes; that breathing is the most important of all features of training; that we should induce children to take long breaths; make them take a pride in swelling the upper chest and drawing the abdomen in and out while holding the breath; that the breast-bone of a child is divided into eight pieces, and is so soft that very little training will glee a fine swelling chest to a youngster who otherwise might grow up flat and weak in that region; that tired people shrink from the very exercise they should seek; that to correct a low shoulder, lift and hold it as high as you can several times a day; that stretching the body is very healthful; that staying-power is directly related to the strength of the lungs; that there can be no ​endurance in a weak-lunged person; that big lungs are better than a big chest.
Checkley has met with great success with both sexes, a lessening of the waist-girth by nine inches being not uncommon among his pupils; and a marked change in their bearing and carriage. Dr. Emerson, of Boston, a clergyman, at one time delicate and feeble, so exercised that he became vigorous and fine-looking as a teacher of both oratory and physical culture. He has won high reputation and done good to many. In reducing weight especially. He says that:
Dr. Emerson's exercises, like Checkley's, call for no apparatus, yet are so efficacious that we saw one man the head of a large high-school who, at twenty-four, hollow-checked and dyspeptic, weighed but 133 pounds; yet by twenty-eight weighed 175 pounds, and—a five-foot-eight man—he had a magnificent figure also. But he worked at the Emerson exercises two hours a day to get this—two hours profitably spent for him.
Miss Jenness has dedicated her book upon Comprehensive Physical Culture to Dr. Emerson, and among the valuable suggestions with which it abounds she says:
Page 198: "In sitting it is necessary to hold the chest up; to guard against bending forward at the waist line. for this contracts the chest, cramps the lungs and stomach; and often produces dyspepsia.
"In sitting, if one wishes to bend, the movement should be from the hips; but never from the waist; that the knees should never be crossed; for this position, besides being inelegant and ungraceful often leads to paralysis, by diverting the blood from the leg through pressure; one may cross the ankles with propriety, and incur no serious results; that the one rule to be observed by the woman who seeks to be healthy and graceful is to keep the chest active; that it should never be relaxed; that holding this part of the body constantly erect gives real poise to the carriage and strength to the muscles; that a fine bearing is of great advantage; for it has a moral significance which people instinctively recognize and respect; that the person who comes before us with chest raised and head erect inspires confidence; that other things being equal the person who elevates the chest constantly is more self-respecting than the one who habitually depresses it."
​Thus it will be seen that there are various methods of body-building; yet all with good results. But instead of confining the education of the body to developing the muscles chiefly, and paying little attention to the vital organs; or to developing great vital power and giving the muscles little or no serious play; combining both methods will make a stronger person than the use of either one alone. Not often has any one had large experience in both. But the dropping of his old very heavy-lifting and weight work, and devoting himself for years to a great variety of exercises which tell directly in both fields, peculiarly fit Roberts for this work of building up the bodies of children and youth, indeed also those of persons of almost every age.
Physical education ought to he made compulsory in every school in this land. Have it directly under the eye and guidance of the teacher; and have that teacher know that, at the quarterly or semi-annual examinations, reasonable progress will be expected in this department, just as certainly as in any other; and if he is not up to his work, that some one who is will be put in his place. Then that progress will surely come. It has come already, where the means have been understood and used; as witness Maclaren and others abroad, and a hundred here; and it brings such a benefit to the pupil that no pains should be spared to insure it.
Is it not as important to have good health and strength as to figure or write correctly; to read the Æneids or Homer; to pick up a smattering of French or German? Who is the more likely, if his life be in-doors and sedentary, not to live half his days—he who has never learned to build and strengthen his body; and keep it regulated and healthy; and to know the value of that health; or he who has learned these things and has done them?
​There is nothing difficult in the work of strengthening the weak; making the somewhat crooked straight; of symmetrizing the partially developed; indeed, on the other hand, when once understood it is simple, inexpensive, and easy. More than all this, it is a work which the teacher will find that almost every scholar will take hold of, not, as in many other branches, with reluctance, but with alacrity; and it is always pleasant teaching these who are eager to learn.
But a little time each day is needed; never over half an hour of actual work indoors, and an hour out-of-doors. Suppose a teacher has forty pupils; and that thirty of them have either weak or indifferent chests. Let her form a chest-class out of the thirty, and, for ten minutes a day, let them practise exercises aimed exclusively to enlarge and develop the chest. Some of such exercises will be pointed out on page 201. Begin very gradually, so mildly that the weakest chest there shall have no ache or pain from the exercise. For the first week do that same work, and that much of it daily, and no more; but do it carefully, and do not miss a stroke. Let this exercise come at the appointed hour, as certainly as any other study. The second week make the work a trifle harder, or longer, or both. In this, and in every exercise, insist always on an erect carriage of the head and neck; and frequently point out their value. Insist, further, on the pupil's always inhaling as large, and full, and slow breaths as he can; seeing to it that every air-cell is brought into vigorous play. Show them the mistake and risk of getting hold of heavier apparatus; or trying more difficult exercise in the same direction, before the muscles are trained to take it. Overdoing is not only useless, and sure to bring stiffness and aches; but it is in it that any danger lies; never in light ​and simple work, adapted to the pupil's present strength, and done under the teacher's eye; or in heavier work after he has been trained gradually up to it.
As will be shown in a later chapter, there is a wide variety of exercises which could be practised in a schoolroom, which do not need one cent's worth of apparatus. They simply need to be known, and then faithfully practised; and gratifying results are sure.
Look at the next ten children you meet, and say if three of them are well built, strong and hearty; clear-skinned, lustrous-eyed, quick and sure of movement; rich with life and vigor; and in every way satisfying in build and action. You would not buy a horse that did not embody these qualities. Is not your child almost as important as your horse? And there are many special cases. You will find them in every school-room in America; poor, half-built—no, not even quarter-built children; with thin legs; thinner arms; slim necks; with every chest-chamber too small; pallid faces; a weak walk; and run—they can scarcely run a block—and they look ready to faint if they try it. Weak and timid all the time; living—well, they exist—but do not live. Yet each such child is just as dear to its parents as yours are to you. If these can be raised; and not only raised; but built up just where they need it; and can be at length brought to a lusty, splendid manhood, ready for anything; will not he be a friend indeed who does that for such a boy? Saving his very life even; and with his unusual brain—for such boys often have uncommon brain-power, once it is decently nourished with ruddy, life-bearing blood—fitting him perhaps for high-class work, of vast help to his fellows far on through a long and valuable life.
But can this be done? It can be; and has been; ​and is being done all the time. Daniel Webster said: "At nineteen I was tall, pale, slender, and all eyes." Well, he built up into quite a man, did he not? We will get a few details later on; also of one Caius Julius Cæsar; and of one Marcus Tullius Cicero.
In recent days of Rev. Dr. John A. Broadus—one of the most celebrated Baptist ministers in America, a scholar and a nobleman, the most popular man in Louisville; an evangelist in General Lee's army; one writer says:
"Dr. Broadus never had a strong physique. A year after he began his work in the seminary his health broke down completely, and he was forced to give up for a while. In fact his physicians notified him that he could never do brain work any more, but must satisfy himself with some light employment, as a clerk or copyist. But the spirit was strong enough to manage the body. By diligent care of himself, and by heroic physical training, he was enabled to extend a life of almost incessant toil nigh to the limit of threescore and ten; and was permitted to live and serve his countrymen long after his more stalwart companions had passed away.
"Physical exercise was to Dr. Broadus a necessity; and next to riding horseback, walking was his favorite mode of exercise. He sometimes took gymnastics, and always recommended athletic sports to his students. While at the University of Virginia he placed himself for a session under the direction of a foreigner who taught gymnastics. From this training he received remarkable benefit, his average in all-round physical development, according to the measurements of his teacher having been exactly doubled in one session of regular drill. In later life his opportunities for riding and driving were infrequent; and so he took along walk almost every day. For several years it has been my privilege to accompany Dr. Broadus quite often on his 'constitutionals.' And what a privilege it has been! In elbow-touch with the greatest man I have ever known, I have spent many happy hours roaming over the city of Louisville. We had several four-mile beats."
The following closing paragraph of one letter tells its own story:
"But I desire to bear tribute to Dr. Broadus specially as a friend. He was beloved and welcomed in our home. Our social relations, which were delightful, continued through many years to the close of his life. Our children knew and loved him from the earliest recollection. and came to cherish for him, in common with all the members of our household, the profoundest respect and veneration. With all his great qualities of mind and heart, Dr. Broadus was a Christian gentleman of the highest type; charming and beautiful in his character as guest and friend. While we lament the irreparable public less; his death comes to our home as a personal bereavement.
"Sincerely yours.
"John D. Rockefeller.
"New York, April 1, 1895."
These men, and others like them, each faced and dealt with their own situation, with such light as they had; driven by a man's sturdy will. But they did not, in this line, approach in knowledge to these three masters of the art of body-building; who have given their whole lives to it; and have found a wealth of knowledge denied to all who have not labored as assiduously in the same field.
No men are more beloved in our land to-day than its physicians. Able, skilful, brave, tireless; going straight into contagion and danger, from which all others shrink and flee; allowed no rest, at church; at home; at social gathering; in bed even; but hurried mercilessly to duty; and always going. It was a high tribute to their nobility, when Ian Maclaren, in his visit here, was told over and over again, in many parts of our land, that when his lion-hearted "Doctor Willem MacLure" risked his life so often to save his patient; loved in that simple Scottish glen as no one else was loved—and who won all American hearts too—"That's just the way our doctor does!" What is sweeter to any ​true man than the esteem and affection of his fellows? And who gets it like the doctor? And he is appreciated more than he is aware of. And it must have been always so, from "Luke, the beloved physician," right down to our day.
But, grand as is their work, is there not a part of it which they omit; yet might easily know; and would often find of rare value?
The medical man studies anatomy, physiology, hygiene; materia-medica, chemistry; surgery; obstetrics and other branches. But where do they fit him to be a physical director? To deal with the weak body; not with medicine; but with exercise; in the countless cases where that is the real need? Galen, who was "Inspector of Gymnastic Exercises at Rome"; Hippocrates, Esculapius could not have known a tithe of what is now known, in the field of medicine. It is said that in one of the great Scotch libraries, every medical book, even ten years old, is sent to the cellar, as behind the age; so extensive and ever-widening is the study in this field. But these renowned men yet managed to heal disease, to an extent almost beyond belief save to those who know, from the only true school—experience—what sensible exercise can do. Doctors are not asked, to be sure, to prevent disease; but only to cure it.
But every man worthy of the name of physician, wants to know how to do both. And with such men, the words of one like Dr. Sargent, long familiar with both fields, will have great weight. Rich indeed will the State be that has such men in charge of the bodies of its children. They should have ample pay; and their whole time and best energies, given to this great field, would extend the longevity-tables of the State to an extent passing belief. It would pay the more powerful life insurance ​companies alone to provide for this work; even one premium more, upon each insured, would far more than pay for it; and it would mean many more premiums than one. Personal supervision of the work in every school in the State, would, in a few years, do more for the health and vigor of the people, and of their posterity, than any other one step ever taken. And it is really not much to do. It is a trifle beside what other States and nations have done for their youth.
"With the Greeks and Romans" [says Salzman] "gymnastic exercises constituted the principal part of youthful education. Their objects were heartiness; strength and dexterity of body; elegance of form; courage; presence of mind in danger; and patriotism founded thereon. The appointment of public teachers for this purpose paid by the State; and the public edifices erected for it in every city of Greece, some of them of vast extent, and singular magnificence; sufficiently prove the high estimation in which gymnastics were held."
If they could do all that; is it not time that we did a little of it? We are told by discerning foreigners that we are only a commercial and scholastic nation; and that such nations lose their manliness and independence; and the better qualities which are found in martial training. Emerson says, that you get the best man, when you combine in one the soldier and civilian. Mad as a foreign foe, or a bunch of them would be, to try us, upon our own land; if our best heads are statesmen enough to keep us one nation; what other step will pay as well as that which makes nearly every man and woman, boy and girl, healthy; strong; enduring; spirited; and self-reliant? It will cost practically nothing. But what other investment will yield such dividends? The men named are not the only ones. In theirs and in many other States there are others, faithful, capable, ​experienced, who could render like service. And they should no longer be hid in a corner; doing only one person good, where they could benefit five hundred. Look, for instance, at the work of Yale's able corps—Professor Richards; Dr. Anderson and Dr. Seaver; and say why, not Yale alone, but Connecticut, should not reap the fruits of their labors? Equip every State with such a force. Put ready at their hand the few things they need. Then count the cost at the end of one year; or of three. The surprise will be, why did we do without this been so long?
* ↑ As Amherst had her page in that book it must have escaped his attention.
* ↑ Dr. Sargent says of Sandow—"That his skeleton is not large, but that his muscles are of extraordinary size, and their fibres usually numerous. That his back arms and deltoids as well as his back, are marvellously developed, that his thighs are tremendous. That he is very quick of movement, for strong men are inclined to be slow. That his body is quite long, and his arms and legs short for his height. That he is peculiar in breathing the tops of his lungs full before he does the lower parts of them; which, he says, is the correct way. That he is the most wonderful man physically he ever saw; strong, active and graceful. That his behavior during the searching examination was admirable; and that he is evidently a gentleman. That he has considerable knowledge of anatomy; calling the various muscles by their proper names; that he shall be glad to have him come and lecture before the students of Harvard; that it will be a great treat for them to see a man of his physical development; and will doubtless act as a stimulus—as a very strong man always has a host of imitators." Sandow's height is five feet eight and a half inches; his weight a hundred and eighty pounds; which was especially interesting to the doctor, because these figures were the same which he assigns to the typical athlete; although the muscles on the arms and back were considerably larger than those of the model. Dr. Sargent subjected Sandow to a very large variety of tests, made with the most approved machinery, with most gratifying results. The best idea perhaps of his size, at the various important girths, may be had by comparing him with what would ordinarily be considered a well-built man of his height. Such a one would have a neck, calf and flexed arm measuring not over fifteen inches. A chest expanded of about forty-one inches; a thigh of about twenty-two and a half inches; in waist of about thirty-three inches; and a forearm of about twelve inches. Sandow's forearm is sixteen and a half inches; his flexed arm nineteen and a half inches; his neck eighteen inches; calf eighteen inches; thigh twenty-seven inches; waist twenty-nine inches—only two inches larger than his thigh—chest contracted forty inches; normal forty-seven inches; expanded sixty-one inches! He regards wrestling as "better than any other physical pastime." He says, "Not a muscle of the body but it catches hold of and improves; calves, thighs, arms, and back, every little bit of human hand and strap is used. And it does one's wits good. Patience, nerve, endurance, agility, quickness and coolness are all involved. Of all English games," he says, "I like football best. It is magnificent. not only as a muscular exercise; but it involves at every turn mental strength, coolness. quickness and judgment. I saw a football match in Lancashire once, which beat any other athletic display I ever saw. The men were so bold, swift, skilful and cool. "Nor have I much faith in gymnastics as they are usually taught. They don't bring out the muscles one uses in every-day life. Parallel bars, and much of the apparatus of training, I have found of little use. My faith is pinned to dumb-bells; and I do all my training with their aid, supplemented by weight lifting. By the constant use of dumb-bells, any man of average strength can bring his muscles to the highest possible development; but he should of course know my system, which has been adopted after much careful and scientific study, and has had the approval of the military authorities of Britain, and in the training-schools for the army. If I had a boy, I would start him with half-pound dumb. bells when he was two years old—and then gradually increase the weight with his years. My idea is that boys of ten to twelve should have three-pound dumb-bells; from twelve to fifteen four-pound—and from fifteen upwards I consider five-pound dumb-bells quite sufficient for any one. But there is little use, and only a waste of time in exercising with dumb-bells by fits and starts. They should be used persistently and systematically. It should be compulsory in all schools for boys to have regular training with dumbbells; and if this were universal, there would soon be a most beneficial change in the physique of the rising generation."
* ↑ Professor Richards well says: "It will be found that athletes in general are beginning to learn that to excellence and success, even in any special kind of exercise, a uniform muscular development contributes quite as much as the training of a few sets of muscles." And he cites President Garfield: "There is no way in which you can get so much out of a man as by training; not in pieces but the whole of him! and the trained men, other things being equal, are to be the masters of the world."
* ↑ Dr. Anderson has written for some of the magazines; has a Manual for College; a work on Terminology and Nomenclature; Teaching Gymnastics, and a capital book on Methods of Teaching; has given illustrated lectures in the South and West, and besides extended experience at Yale University is widely known as Dean of the Department of Physical Education at Chautauqua.
* ↑ Dr. Seaver is a man of scarcely less experience.