Oxford Democrat. [volume] (Paris, Me.) 1833-1933, 1913-01-07
Hxerclse: Its Use and Abuse.

The most common exercise out OF
doors Ia walking. The benefit to be de-
rived from walking a. an exercise de-
ponds upon how 1t 10 done. To walk, as
many women do. with heavy travelling
skirts and in lazy, languid manner, ac-
complishes little more than the advan-
tages to be derived from being in the
open air and having the pleasure OF the
change Of scene. To send the life blood
ooursing through the system, to I'll the
lungs With fresh air, It is necessary to
walk at brisk pace. Few people walk
gracefully or carry themselves well. A
proper gait and carriage should be ac-
quired. Running is good for strength
ening the lungs, but 1t is not . very
Agreeable form Of exercise. OF all the
forms Of out OF door exercise, independ-
eut of mechanical or other assistance,
swimming is the best. 1t holds high
rank 40 q means of muscular develop
ment. It would be difficult to name
another exercise which equally brings
iuto play 30 many of the muscles. The
muscles OF the upper extremities, OF the
lower extremities and of the trunk are
all alike brought into action. Of out-of-
door games intended to give exercise
and recreation at the same time ere ten
mis- and golf. I speak of those open to
both men and women. There was not
mnch exercise in the old fashioned game
u croquet, though 1t afforded training
of eye and hand and a pleasurable
amount of standing about In the open
air. Tennis offers much more vigorous
form of combined amusement and exer-
else. 1t Is especially taxing to begin
ners, who should indulge In 1t with
moderation. The jumping, running and
springing, the one-sided action Of bat
ting the ball with the racket, render 1t
an inhsrmonious exercise, not calculated
to give an all-round development. Golf,
for similar reasons, has Objectionable
features. Care should be taken not to
wrench the body In making the swinging
motions necessary TO drive the ball. A
game that children appreciate, but one
given up by adults, except the athlete In
training, is hand ball. It is most ex-
cellent exercise, particularly good for
developing the muscles Of the arms and
chest. The pleasure of rowing is very
great, but one needs to supplement 1t
with walking or skating to bring about
an all round development. The great
benefit to be derived from horseback
exercise is the exhilaratiOn occasioned
by increasing the circulation. There Ia
also development of the arms and
chest, and gallop, increasing the hearts
action and expanding the lungs, gives
new life and vigor. While there has
been universal awakening to the need OF
exercise for perfecting the health of both
men and women, there has not been
corresponding development of common
sense in regard to it. Exercise Is taken
irregularly, periods of great exertion
being succeeded by periods of Incidence.
The "training" carried on in colleges re-
suits often in greater injury than benefit.
More work is put upon the muscles than
they can safely endure. The heart Is
overtaxed and at some critical period
gives out. The rank and file of those
who devote themselves to exercise do so
without system, and breaking down
from overstrain or exhaustion, blame
exercise and give 1t up. The cardinal
point to be observed in taking exercise is
to begin gradually, stopping short OF
great fatigue and not increasing the
amount until the requisite endurance
comes with it. This is especially appli.
cable to walking, skating or the bicycle.
The muscles can be educated to do al
almost anything, but time aud practice
must be devoted to the achievement. 1t
is best to walk up tue hills in bicycle
riding until the strength to ride up with.
out effort has been acquired, otherwise
the rider becomes breathless, the heart
is strained, its action becomes irregular,
and the musles are fatigued and lamed.
-Elizahath Gregg