The Montgomery advertiser., 1904-06-19

bottle 1t somehow in your lungs. ready to have on hand for the rest of the year after you return to soot and smoke and city odors. In an indirect way, you do. The lungs are so benefited by their period of wholesome breath ing that they are in good condition to face the less wholesome city condi- tions.
 If you are walking at a moderate pace, 1t will be long enough time to inhale during five steps and exhale during five. If your speed increases count six steps to the breaths. If you are free from spectators. be sure to in- hale through the nose and exhale through the open mouth. In a crowd ed city street you may not like to- do this, and so this. the best kind of breathing, must be confined to your room with its open window. When breathing deeply, throw the chest forward and the shoulders back. It is we'll for awhile to let the hands rest lightly on the chest, the elbows held out on a level with the shoulders. The arms will become tired of this position long before the lungs become tired of their heavy exercise. Rest the arms by letting them drop loosely at the sides or resting the hands on the hips.
 One of the most famous of our Amer ican actresses. one who never went to a dramatic school and gave herself all of the early training which she re- ceived, says that she taught herself a graceful walk by practicing with her hands on her hips. This position encourages the shoulders to straight en and throw themselves backward and it gives an elasticity to the tread. Try it for a mile, resting the arms oc- casionally, and see how much more vigirously you will walk. Lifting the arms in this fashion seem to lift the whole body, to relieve it of its readily acquired droop.
 If you can find a hill, either in the, city or out of 1t, take advantage of that hill. It may prove a godsend to you. Walking up it quickens the breath and makes the lungs empty and refill quickly and vigorously. So long as the panting is not severe. this is good for you, unless you are a vic- tim to asthma or a weak heart. Try the same hill at the same pace every day. Notice how soon you come to take 1t with scarcely any effort. The lungs are getting used to the effort and the respiratory action is quicken ed hardly at all It Is time to seek sleeper hill.
 Walking down hill has its advant-' ages. too-they are to be found in a pretty leg. If you go down a great many hills. keeping up the exercise for long time. you will notice a sore ness in the calf of the leg and under the knee. Do you know what that means? Unused muscles are suddenly being brought into play. You have used them too much for the first trial, but the soreness and lameness will gradually disappear and the next time you take the same walk you will not suffer. If you make a practice of this walking down hill you win soon see a marked change in the legs. Measure the calves when you begin, then again at the end of a month, two months, three months.
 If there is no hill in sight, you must invent one from your own imagina- tion. Climb hill on a level Take your alpen stock, if you like, and use 1t to assist you in this mental clam bering. Lift the feet as high as pos- sible and imagine that you are im- planting them far above at each step This is practically the same exercise as the stair-climbing one which a Frenchman teaches corpulent ladies to take in their boudoirs. In their case there Is no adVance as the steps pro- ceed, but If you are tramping in the country you can take the high step while you are going on and not vast ing time if you have destination to reach.
 Your stick, should be with you O.. every country walk, not only for the real need of t,that may arise, but be- cause it may help in the exercises which you are to take incidentally. If you know anything of the use of wands, taught in our gymnasium you will see how much the walking stick can do for you.