374 



THE CENTURY BOOK OF FACTS. 



Ing exercise, and the one most extensively re- 

 sorted to. If it brought the upper part of the 

 body as thoroughly into exertion as the lower, 

 it would be perfect, for it is gentle and safe 

 with nearly all except the much debilitated. 

 To render it the more effectual in the upper 

 part of the body it were well to walk at all 

 times, when convenient, singly and allow the 

 arms and trunk free play. It is best to walk 

 with a companion, or for some definite object, 

 as the flow of nervous energy will be by these 

 means promoted, and the exercise be rendered, 

 as has been already explained, the more serv- 

 iceable. 



Very long or rapid walks should not be at- 

 tempted by individuals of sedentary habits, 

 nor by weakly persons. Their frames are 

 totally unprepared for such violent exertion. 



Running as an Exercise. Among the 

 means which nature has bestowed on animals 

 in general for the preservation and enjoyment 

 of life, running is the most important. Since, 

 then, it is pointed out to us by nature, it must 

 be in a high degree innocent. It is very sin- 

 gular that we should apparently do all we can 

 which, fortunately, is not much to make 

 our children unlearn the art of running. Our 

 earliest physical treatment of them seems cal- 

 culated to destroy their aptitude for it ; in a 

 little time, it is too often the case that the city 

 boy scarcely dares look as if he wished to run, 

 we prohibit it so strongly as vulgar, and when 

 he is more grown up gentility steps in and pro- 

 hibits it altogether. Medical prejudices and our 

 own convenience contribute likewise their 

 share, and never allow our children, boys and 

 girls, to acquire an art innocent of itself and 

 necessary to all. It is possible that a person 

 may get injury from running, but the fault is 

 not in the exercise, but in the person who runs 

 without having had proper training and prac- 

 tice. 



Running should only be practiced in cool 

 weather ; as, for instance, in the late fall, 

 winter, and early spring months. 



The clothing should be light, the head bare, 

 and the neck uncovered. As soon as the ex- 

 ercise is finished, warm clothing should be put 

 on and gentle exercise continued for some time. 

 It is not necessary to have a race course. The 

 teacher of a school may take his pupils into 

 the fields and find suitable ground for them. 

 Then his pupils may exercise their bodies in 

 other ways, acquire strength, agility, health, 

 and the capacity of continued exertion ; the 

 will is brought into play vigorously, which is 

 a great aid in the battle of life. 



Care must be taken not to overdo, and thus, 

 perhaps for life, weaken or injure the heart. 

 The race, at first, should be short and fre- 



quently repeated, rather than long, and full 

 speed should not be attempted for some time. 



Running is well adapted to young and mid- 

 dle aged persons, but not to those who are fat. 

 Sedentary persons may find great benefit in it 

 after the day's work is ended. If they live in 

 cities, a quiet spot in the park maybe selected, 

 and short trials adapted to the strength entered 

 into. Invalids may do the same thing, only 

 they must be more careful than the robust never 

 to over-exert themselves. 



Girls may run as well as boys, and, while 

 they cannot go so fast, they can race much 

 more gracefully and beautifully. Indeed, there 

 can be few more attractive sights than that of 

 a race between beautiful girls from ten to twelve 

 years of age. After maturity, the change in 

 the formation of the bones of the pelvis in girls 

 renders running less easy and graceful. In 

 ancient Greece girls were trained to run races 

 as well as boys, and to their superb physical 

 culture was in great part due the grandeur 

 and beauty of Greek life during the years of 

 their ascendency. The modern style of dress 

 for young women is also entirely unsuited to 

 running. 



Fencing is of all active exercises that which 

 is the most commendable, inasmuch as it 

 throws open the chest, and at the same time 

 calls into action the muscles both of the upper 

 and lower extremities. Add to this that it 

 improves very much the carriage of the body ; 

 for which reason it may be reckoned a branch 

 of polite education. 



Dancing is exhilarating and healthful, and 

 seems to be almost the only active exercise 

 which the despotic laws of fashion permit 

 young ladies to enjoy. 



Rope Jumping. As the cool weather 

 approaches the jumping rope may be more and 

 more in the hands of girls. Properly used it 

 is not an objectionable plaything. But chil- 

 dren cannot be too frequently cautioned against 

 jumping against time or competing to see who 

 can jump the greatest number of times with- 

 out stopping. 



Repose a Condition Demanded by 

 Exercise. Exercise demands occasional pe- 

 riods of repose, and, in particular, that a cer- 

 tain part of every twenty-four hours be spent 

 in sleep. After having been engaged in daily 

 occupations for fourteen or sixteen hours, a 

 general feeling of fatigue and weakness is in- 

 duced ; the motions of the body become diffi- 

 cult, the senses confused, the power of volition 

 or will suspended, and the rest of the mental 

 faculties, becoming more and more inactive, 

 sink at length into a state of unconsciousness. 

 The sense of sight first ceases to act by the 

 closing of the eyelids ; then the senses of taat* 



