Evening star. [volume] (Washington, D.C.) 1854-1972, 1905-01-07
WALKING As EXERCISE
Best Means Of STAYING OF
Advancing Age.
KEEPS KNEES SUPPLE
ADVICE OF THE ATHLETE TO THE
BUSINESS MAN.
Pleasure and Benefit Derived From
This Form of Recreation- Right
Kind Of Footgear.
KEEPS KNEES SUPPLE

II ne best way to Stave OF old age Is to
keep the knees supple
This epigrammatic remark was made by
William Muldoon, the wrestler, in short
talk he once gave to business men, The
idea he intended to convey was that men
whose minds were much occupied by In
door pursuits should resort to vigorous
walking for exercise. Ampitfying the re-
mark, Mr.. Muldoon said one of the first
indications of advancing age was stiffness
in the knees and that II a person in middle
life wished to maintain physical weli-being
he should overcome the tendency by walk
ing in the open air and some attention to
diet.
The wrestler declared that stfffening
knees were natures proclamation against
too little exercise and too much food. HIS
remedy was simply the return to nature
ways, until the hardening of the tendons
should be arrested and the equilibrium OF
health restored. II the knees were supple.
he argued. that, barring some organic dis
ease. the rest Of the body would be sound.
AS a means of keeping free action In the
knees the athlete prescribed plenty of sleep,
simple food, exercise by walking and the
daily bath. He thought three or four miles
Of walking with longer occasional tramp
was the right amount for the average busi-
ness man.
Pleasures Of Exercises.
Any form of outdoor exercise has its at
fractions. Hunting with dog and gun, BIZ
cycle riding. fishing In season. rowing. driv-
Ing or spin in the automobile, each gives
enjoyable recreation. But for the time ana
money spent the best return in health and
in the renewal of nerve force Is undoubted-
,ly found in stiff walk out into the coun-
try with a genial companion, or even alone
with ones meditations. The habit once
formed of taking tramp of three or four
miles daily rain or shine, gives man
new and stronger lease upon life and lts
possibilities. His strength increases, appe-
tite and sleep become natural, bodily ills
vanish. the blood is purified, the old man
feels younger by a dozen years, and the
young one ready for any task put before
him. To the average worker in any pur-
suit this daily walk becomes the best pos
sble substitute for the base ball field, the
gridiron and the gymnasium of the col
legian.
A Few Preliminaries.
To walk well and with enjoyment some
preparation is needful. Footwear requires
attention. The stockings should exactly fit
the foot so as to give all the muscles and
tendons full play The shoes should have
broad soles, low heels and should be laced
well up about the ankles. With improper
footgear walking is likely to become tor
ture after the first mile, and positive dan
ger to the feet or legs before the second is
ended Owing to the habitual wearing of
ill-htting stockings and shoes many per-
sons lose the best use of the toes and stump
along the sidewalk or country GRAD ike a
tired horse in treadmill. Being badly
shod more work is thrown upon the les
muscles which soon tire and walking
ceases to be the pleasure 1t ought to be.
The object is to give the foot freedom,
which Is best shown in the graceful. spring
ing step that can be maintained for miles
without WEAKNESS.
These preliminaries settled, there are no
set rules to be prescribed. The main thing
is to walk at will, on and on. until the
time devoted to recreation is up or weari-
ness calls a halt. In the search Tor exer-
else one may walk or two miles out
some country road and back home, may
take car out to the terminal and walk
in or may make a broad circuit in the
suburbs It is best not to ride into the city
after a long walk, as the feet and legs are
too much cooled after the vigorous exercise,
and stiffness of joints and muscles is likely
to ensue.
Benefits Of Walking.
The benefits of walking are many. All
conditions of good health are present on
the daily tramp-freedom of action, alb
sence of care continuous but not exhaust
ing exercise and fresh air. Walking has
the best possible effect upon the digestive
organs The body Is thoroughly aerated
and the condition of the skin improved
Oxygen fills the lungs. being inhaled In
deeper breathing than Is possible In riding,
and the blood Is revivified. The muscular
system Is given full activity, and the
changing scene by the roadside may relieve
the mind and continually give it new and
Measurable suggestions. If the walker Is
of thoughtful turn the quiet may give an
opportunity for mental absorption, and
hard problems may be solved, decisions
H,rnl ranH N
the hour of exercise. The walking habit
naturally insures state of mind which Is
one Of its browning benefits: 1t develops
contentment just as it does better circula-
ton and sound sleep.
Favorable to Longevity.
From well authenticated data it would
appear that walking is the form of exer-
else most favored by very aged men and
women 1t is related of a member of the
Macdonald clan In the highlands of Scot
land who livedHto the age of 1O1, that he
was as celebrated for his long walks as for
his great age The year before he died he
accepted a wager to walk ten miles in two
hours and won 1t. For this achievement
+ the old man was presented to the king in
Windsor Castle.
Can't. John Erkenbrack. whose home was
near Saratoga, n Y, when ninety-fve
years old planned tramp of two hundred
miles to New York, from which he was dis
suaded by his relatives. He did, however
walk to Albany taking a steamer from
there. He was hale and hearty at ninety
six and was accustomed to walk about five
i', Col : George Perkins of Norwich, Conn,
who died a few years ago past the century
mark madesa practice of walking four miles
day until within a few months of his
death. So
shire. England. who celebrated her 109th
birthday, that sheswas a noted walker. She
footed it gao miles, to London when she was
past ninety to visit one of her children,
covering the distance In Ave days and three
hours. is %-S1e
Prosper Morris jof Bartonsville, VT, who
lived to the ageeof 103. until stricken by
apoplexy when. past 102. could be seen
every day taking q long walk. in which he
delighted
Sally Morris, who was living few years
ago near Parkersburg.. w. Va. at the re-
puted age of 11S years. was in the habit OF
walking to town and back one day each
week and the distance was six miles.
In the last year Of his life Count Won
Moltke, so long the commander of the Ger
man army, wrote regarding the benefits OF
outdoor exercise:
II now spend more time In the open air
by good deal than did In earlier man
hood. ] am convinced that pure air and
exercise are not only among the best 1medi-
cines, but also the best preventives of dis