Evening public ledger. [volume] (Philadelphia [Pa.]) 1914-1942, 1917-11-23
HOlU to Walk

WALKING, the simplest OF ali exercises
w also. if done properly Is the most bene-
dcsl. In walking, a large number oil
the muscles of the body are brought INTO
gentle action in maintaining the erect posi-
tlon and propeing the body forward III
ordinary walking upon level surface 'le
body is not lifted, but is inclined forward
In such a way as TO IN axe 1t necessary LOT
the feet to be advanced, first one and then
the other, in order to preserve the BODY from
falling walking Is "A valuable form oil
exercise but is so gentle in character that
A large amount must be done, at least
several miles a day, to constitute sutllCleht
amount of exercise.
Walking to be beneficial must be grace
ful There are very few good walkers since
few persons have an equable muscular de-
yeopment, which is necessary for a graceful
carriage in walking. If the limbs are weak
the gait is tottering, If there is weakness
Of the muscles of the trunk the body swayS
from side to side in walking, Weakness of
the muscles of the front of the trunk causes
the head and shoulders TO be thrown for
ward
To walk BEAUTIFULLY, first make the body
erect by throwing the shoulders well BACK
and the chest forward holding the head
erect and drawing the chin in little. This
will straighten the muscles Of the back and
give the body an erect carriage. Let the
arms swing easily by the side, with the
palms open and turned inward. In stepping
forward, place the foot down firmly. letting
the heel touch first, then the toe. Avoid
tottering gait by keeping the knees set
vel. back Put vigor and elasticity into
the step. At the beginning let the pace be
moderate and the distance not greater than
can be accomplished without severe fatigue.
Gradually increase the distance and the
speed until able to walk four or 'ive miles
an hour. The amount of exercise obtained
In walking may be regulated by the speed
and distance of the walk. The amount of
work done may be increased by carrying the
loads of different weights, either i'll the
hands or upon the shoulders.
running, leaping and hopping are modi-
ncations of walking which afford much
more vigorous means of exercise. a person
VINO has not been accustomed to violent
exercise Of any sort should carefully avoid
IN excessive amount of this kind at the
uesinning Of practice. In running. the gain
should at first be very moderate and the
Instance traversed short, SO as to give rhe
ueart ana lungs opportunity to become
siong enough to sustain the increased effort
.equred OF them during this active eXer-
Use Ihe same observation holds good re-
specthg hopping and leaping.
walking at "A brisk rate will cause a
Siuer expansion of the lungs than the slow
eAercise. The muscles are demanding more
oxygen and the blood endeavors to throw
vi the carbon doXide which accumuates
W " II as the result of exercise. This calls
.oi more rapid action of the heart and
eeeper Inspirations, until the most remote
sn sac Is called upon to aid the blood in
making ~ g the exchange in gases. The increase
VI tne number and depth of the respiratory
Hwos,ehiehts accomplishes much good for the
sOaomihal organs BY the alternate con-
naoooh roslS and relaxation of the abdominal
muscles muscles the blood is made to flow more
4 ilapiuy and the general circulation in turn
w,,a a''owed to furnish the digestive tract
sr renewed blood. This results In "A
naser activity of the cells of the stomach,
J,n,.as and ntestines, in the better pro-
incrIn ion OF the digestive fluids and in the
M. thIased secretion of bile. 1t also causes
n.y.. oIood current to flow with less restric-
VII wi ana aids in promoting that feeling of
NE &c ns and buoyancy which is indica-
we OF good health.
Fruit Supper
~, fruit supper healthful? S. s. v.
n oil aln H. affaI n