Daily capital journal. (Salem, Oregon) 1903-1919, 1908-10-17


best-.best because most natural
most convenient and most healthfuI
Correct walking develops every i'm
portant muscle OF the body and in,
creases the activity of all the Vita
organs. w,
The heart performs more perfectly
ite important task of sending the
blood to all parts of the body. The
lungs expand more fully, taking ~
larger supplies Of the llfe-giving ali
and throwing of greater quantity
Of the poisonous gases made by thu
body. The operations of stomach,
bowels, liver and other organs are
also greatly accelerated.
Walking is, in reality, an art-a
also art, IL might almost be said. For
a correct walk. a walk that Ia at
once free, graceful, dlgnifed, express
,sive and void of self consciousness
such a walk Is a very unusual ac-
complishment.
Now what Is the correct walk and
how shall we learn it?
Taking these questions separately,
! woaild say that the correct walk is
one In which the body Is carried In
straight, erect column, in line with
the down-pulling force OF gravitation
The weight is to. be oarrled' we'll for
ward, almost on the balls OF the feet. I.
The chest should be up and forward.
the head up and back The leg
should be swung easily forward; and,
as the foot touches the ground, the
weight shoald be transferred TO IL
easily and rhythmically, without
shock or Jar. 9
The question sometimes raised as
20 the "straight-leg' or bent-leg"
gait In Important. For ordinary
walking In the city or. the house, the
erect "straight-leg" walk Is the only
suitable gait. For long-dlstance
walking, however, especially across
n rough country. through sand or
snow or over hills. the "bent-knee"
walk Is preferable for many reasons.
This is the gait used by most saw
ages, especially when on long march.
II Is. in reality. only very slow and
easy fox trot' or run. different from
the run only In that one foot Is not
lifted from the gound until the other
foot II put down.
The different between the two
styles OF walking IL mainly that the
"straight-leg" walk Ia the more
graceful and elegant: the "bent-leg'
ing and TO endurance. This Is be- |
cause the "beut-ieg'' walk is the J
more rhythmical-more free from /
shock.
To tell the secret OF n fne walk ~
not nj all difiicnlt; II may be ex-
pressed In two words--erect carriage
and free movement To gain those
two things. however. is. for most |
persons. not easy.
To gain the erect body and the free |
action OF the muscles necessary In |
proper walking persistently practice /
the following exercises:
Exercise No. 1.--Stand with feet |
near each other, arms hanging easily |
at the sides. Now take full breath |
and at the same time raise the arms
straight up nj the sides until the |
backs OF the fingers meet over the |
head. Then. holding the breath,
stretch upward firmly. After a few
moments exhale the breath, relax the |
muscles and return 20 position.
Exercise No. 2.-Stapding In same
position inhale full. slow breath. az |
the same time raising the arms
straight up In front OF you. When
the lungs are full the arms should be |
extended straight un over the head.
Then. without holding the breath,
exhale AZ once, sweeping the arms !
downward at the sides.
The object OF these exercises Is ,
10 lift up and straighten the body so
that II may he taught to hold itself
erect without conscious strain or ef-
fort.
Exercise No. Stand easily. feet
we'll apart. as though about 10 take
step forward, Then relax all OF
the muscles. and without moving the
feet. sway the body freely forward
and backward, resting the weight
first upOn the forward and then up
ON the binder foot,
Exercise No. AFTER swinging
back and forth, as described. tOuf
or Ave times, advance the rearward
foot, make step and then repeat
Then another step. and so on,
The object of thee two exercises
is 90 correct the pernicious habit OF
iolting the hodv as e. weight Is pars-
ed from one foot TO the other. This
jarring or ioltinE of the body Is TAX
ing the step Is the main cause OF
fatigue In walking.
Exercise No. a. Stand with heels
together, arms hanging ExhAle the
breath IN a gentle Sigh and let the
head fall on the chest. Gradually
allow the body 10 follow, keeping
the knees back until the finger-tlps
are as near the door as you can
reach without straining Then slow
~ rise 20 erect position.
This exercise not only straightens
the back but Is a great help TO that
ease and nexihlllty with.