Arizona republican., 1901-02-11
HEALTH TALKS
BY NANNETrE MAGRUpER
CFlfth and last paper of the series,)
And now for exercising.


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 And now for exercising.
 am only going to tell you about a few of the exercises one can go through. I will give you the most im- portant ones: sufficient Co put you in fine physical condition if you will work hard and faithfully.
 DYNAMIC BREATHING.
 First learn how to breathe. Lie down on a hard couch. if possible. or on the floor. rather than padded couch. Take a deep breath through the nose. rais- ing the abdomen. Still holding the breath. drop she abdomen and raise the chest. then down with the chest and up with the abdomen again. Do that five times without letting out your breath, then expel through the nose.
 This little exercise will be hard for you, perhaps. at first, but you can soon learn 1t. It plays most important part In building up ones health. IL strengthens the heart and lungs. de- vel pes the chest and abdominal mus cles and starts the circulation. It also strengthens the stomach. and if done faithfully. will reduce the abdomen. That, in connection with cocoa butter massage will give one plump neck and chest.
 It Is very necessary to have strong ab- dominal muscles. Ninety-nine women out of hundred are weak through the waist. brought about by tight lacing and non-use of the muscles, and that Is a fruitful cause cf many ills that wo- men are heir to.
 Practice that breathing faithfully. You will soon be able to do it well. Practice when you are on the street No one will see you. On the street car: everywhere you go.
 When you are out in the open air, take deep trtaths through the ncse, hold as long as you cSn, and then ex- pei through the nose. 1 have spoken of that before; l want to impress upon you what a splendid thing it is for the lungs and circu!ation.
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 After practlcing the abdominal breathing say five CT ten minutes, you must rest. Lie at full length on the couch. Hands at your side. feet In nat ural position. Close your eyes. Empty your mind. Tn two or three or five min utes you will be rested. It is very nee cssary to rest between exercises.
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 Now. still lying on the couch, put your feet tcgether, Take a deep breath. raising the abdomen. Raise the limbs without bending the knees. up slowly. down slowly. all the time holding your breath. Expel breath when limbs come down. Do that five times to begin with, and work up to zen as you get stronger in your abdominal muscles.
 Then rest two or three minutes.
 That is a fine exercise for reducing the abdomen.
 Still on the couch. take deep breath. raise the abdomen. keep knees stiff and feet together and slowly raise your body to a sitting posture. Do not let your feet leave the couch. Down again slowly. Exp5l breath. You must not help yourself up with your hands or arms. They must be perfectly relaxed and 1t your side. When you get proficient in the exercise. fold your arms across the chest. That is fine exercise for st. engineering the muscles of the abdo- men and back.
 Rest.
 Now for run.
 You have learned % breathe and may begin to use the breathing in various exercises.
 Heels together, toes apart Git Is better to do this in stocking feet than to have any kind of slippers on). hands on hips. In wlth deep breath. New start on a / run, but stand just where you are. Give a spring-rlght foot out in front left foot-right foCt--left foot-fight foot left foot--rlght foot-left foot. Hold breath while you count five, and then expel. In that way run up to twenty-five without stopping. of course. people with any organic trou- ble will not do thfs unless under the su- pervlsicn of a physical culture teacher or doctor.
 After you have run twenty-five, rest a bit-then twenty-five more-until you have run one hundred. That will be enough for the first few days. Then get up to two hundred in blocks of twenty-five or fifty. Several runs like that through half an hours exercising Is gl.rious for the health. It starts the circulation, expands the lungs and strengthens the heart if taken in mode ration. Always take deep breaths- hold-expel through the nose-while you are taking this running step.
 If possible. be by an open window. SO as to get fresh air into your lungs
 Now take good rest.