The Four Epochs of Womans Life | Page 9

should be held about twelve
inches from the eyes.
Spinal Curvatures.-- It should be distinctly borne in mind that lateral
curvature of the spine is a distortion of growth. The deformity appears
and is developed during the growing years. It is more common in girls
than in boys, for two reasons: that at the age when lateral curvature is
first seen, girls grow more rapidly than boys; and their muscular system
is less well developed.
In most early cases the faulty attitudes are clearly the result of muscular
weakness. The growth in size has not been accompanied by a
corresponding development of the muscles. This condition is most
frequently met with in rapidly growing girls, and it is one of the most
common causes of lateral curvature. In these cases proper gymnastics
are indicated, but they should be prescribed and carried out with much
care.
It is upon the erectness, suppleness, and strength of the spinal column
that most of the power and grace of the body depend.
Lack of ventilation is a fertile cause of headache, anemia (or an
impoverished condition of the blood in iron and oxygen), and
dyspepsia. All these are rare before but common after twelve years of

age.
Exercise.-- In physical culture the object aimed at should be the
symmetrical development of all the muscles of the body. Hence the
necessity for bringing every individual muscle into play, at first for its
development, and later for its maintenance.
The tendency of almost all forms of exercise is to develop some portion
of the body at the expense of the rest. The most perfect form of exercise
is therefore that one which will most nearly call into play all the
muscles of the body.
Walking.-- Walking is the only form of exercise which may be said to
be universal. In walking the muscles of the chest get little exercise, and
those of the spine and abdomen even less. In walking the arms should
swing easily at the sides, both from a physiological and an esthetic
point of view. If the girl is weak or is unaccustomed to take any
exercise, the guide for the amount of exercise taken at any one time
must be this: At the first sense of fatigue, stop at once and rest,
otherwise positive harm instead of good may be accomplished. The girl
who depends on walking for her outdoor exercise should walk at least
three miles every day, and walk at the rate of three miles an hour.
After acquiring as great a walking speed as is consistent with a graceful
and easy carriage, the running exercise should be begun, gradually
increasing the distance, but not the rate of speed.
In exercising, all tight clothing about the neck, chest, and waist must be
removed. Pure air and full breathing are required during and after
exercise. Full breathing not only promotes the change of air in the
lungs, but also quickens the functions of the circulation and digestion.
Eating must be avoided shortly before or shortly after any considerable
exercise, as it impairs digestion.
Running.-- Running is the best exercise for developing the breathing
capacity. While brisk walking is allowable, fast running is not. The rule
for running is to begin slowly, run moderately for perhaps fifty feet,
then increase the speed gradually; but in running for exercise, never

speed to the utmost. A five-mile gait is quite sufficient. The run should
be closed with the same moderation with which it was begun, and the
girl should never stop short, as this sudden arrest of action gives a most
undesirable shock to the heart.
In beginning to take any form of exercise the intensity and duration of
the movements practiced must be increased very gradually, or positive
harm instead of good will be done. As soon as fatigue is appreciable,
the exercise should be discontinued and at once be followed by
complete rest. Rapid respiration, palpitation or dizziness, headache, the
face becoming pale or pinched or flushing suddenly, a feeling of great
heat or excessive perspiration, are all danger signals showing that the
exercise has already been carried too far and should cease at once.
Continued over-exertion carried to a point of exhaustion leads to an
obstinate irritability of the heart as well as to organic lesions.
Mountain-climbing, rowing, and bicycling call into play almost all the
muscles of the body. Of all the outdoor exercises for girls, swimming is
one of the most perfect. It not only calls into vigorous action most of
the muscles of the body, but spares many of those muscles that are so
commonly overworked, the most of the work being performed by
muscles that are so little used as to have become flabby and weak.
Swimming and sea-bathing must be avoided by girls who have weak
hearts and