Image from page 83 of "Health culture; how to live, what to eat, to wear, to do, in helth, in sickness, in youth, in middle life, in old age" (1909)
Subjects: Physical education and training
Publisher: New York, Chicago [etc.] R. L. Polk & co.
Contributing Library: The Library of Congress
Digitizing Sponsor: The Library of Congress
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thetrying ordeals of life. 76 FISHING—PHYSICAL CULTURE. FISHING offers all the advantages of hunting, exceptthat it affords less physical exertion, and,therefore, lacks the benefits of muscular ex-ercise, but is soothing to overworked mindsand to the nerves, and may be indulged inby those of less vigor and strength. It isof great value to mental workers. PHYSICAL CULTURE A large number of intricate gymnastic ex-ercises are not at all necessary; a few sim-ple forms that will gently move all the or-gans, muscles and nerves will maintain com-plete health of those who are already favor-ed with it, and will restore to normal healthall who have no organic disease. The following brief and simple forms willbring every part of the anatomy in use: First—Breathing exercise. Second—Stretching the body. Third—Stooping forward. Fourth—Leaning backward. Fifth—Reaching sideways—downward. Sixth—Twisting the body. Seventh—Supporting and raising thebody on hands and toes. Figure i. 77
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FISHING—PHYSICAL CULTURE. 79 Eighth—Throwing head and trunk back-wards and forward, arms outstretched. Ninth—Rotating legs while lying on theback. BREATHING EXERCISE(Fig. I.) is most important, and if you do nothingelse, do this at least twice a day: standerect, empty the lungs, raise the chest, drawin the abdomen, stand as long as you canwithout breathing, then take a long, deep,full breath in three inseparable parts—thefirst of which should fill the lower part ofthe lungs, then the central part and the last,which is the complete breath, will fill the up-per part. If you fill the upper part of thelungs first you cannot then reach the low-er parts; when the air fills the lower partsthe diaphram presses on and gently exer-<:ises the abdominal organs. When breathing is incomplete the blood isnot purified—it does not circulate properly,the organs, muscles and nerves are notnourished, the secretions become clogged,the appetite is poor, and colds or fevers en- 8o BREATHING—Shealthculturehow00unse
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