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The Saint Paul globe. (St. Paul, Minn.) 1896-1905, June 26, 1904, Image 4

Image and text provided by Minnesota Historical Society; Saint Paul, MN

Persistent link: http://chroniclingamerica.loc.gov/lccn/sn90059523/1904-06-26/ed-1/seq-4/

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To Get the Greatest
Possible Benefit Out
of the Daily Walk
IS A WALK a mere walk to you, or
is it infinitely more? Do you
know how to get every possible
benefit out of it? Do you realize
that the tetoth of a mile may be made
more precious than a long cross-coun
try tramp? It is how you walk, not
how much you walk, that makes you
3-oung and strong and happy.
It is true that if you are summer- !
ing in the city your walk cannot give
you as much all-around exercise as it
can in the country. You would appear
somewhat unconventional walking ur
Broadway or State street, or what
ever your main business street may
be, kicking a stone ahead of you or
performing fancy steps. Neverthless.
there arc certain exercises that you
can take while walking between your
front door and the street/ car—exer
cises that are not noticeable to any
other pedestrian and that are building
up day by day a great, full chest.
throwing back your shoulders arid giv
ing you a pair of lungs so sturdy that
they will be able to fight for their
tights against a ho?t of microbes.
These exercises, as you must be
guessing, have to do with your breath
ing mechanism. Take advantage of
them wherever you may be; if the
a.ir you inhale is clean country air,
cool from some bay or stream and
sweet with grass and flowers, you
can't pet too much of it. 1 wish that
you could bottle it somehow in ynur
lungs, ready to have on hand for the
rest of the year after you return to
soot and smoke and city odor;-. In
an indirect way. you do. The lungs
are so benefited by their period of
wholesome breathing th.it they are
in good condition to face the less
wholesome city conditions.
If you are walking at a moderate
pace, it will be a long enough time
to inhale during five steps and exhale
during five. If your speed increases
count six steps to the breaths. I
you are free from spectators, be sure
to inhale through the nose and exhale
through the open mouth. In a crowd
ed city street you may not like to
do this, and so this, the best kind O
breathing, must be confined to \ou
room with its open window.
When breathing deeply, throw the
chest forward and the shoulders back
It is well for awhile to let the hand
rest lightly on the che>t. the elbows
held out on a level with the shoulders.
The arms will become tired of this
position long before the lungs become
tired of their heavy exercise. Rest
the arms by letting them drop loose
ly at the sides or resting the hands
on the hips.
One of the most famous of our
American actresses, one who never
went to a dramatic school and ?r;ive
herself all of the early training which
she received, says that she taught
herself a graceful walk by practicing
with her hands on her hip*. This posi
tion encourages the shoulders to
straighten and throw themselves back
ward and it gives an elasticity to the
tread. Try it for a mile, resting the
arms occasionally, and see how much
more vigorously you will walk. Lift
ing the arms in this fashion seems to
lift the whole body, to relieve it of
its readily acquired droop.
If you can find a hill, either in the
city or out of it, take advantage of
that hill. It may prove a godsend to
you. Walking up it quickens the
breath and makes the lungs empty and
refill quickly and vigorously. So long
as the panting is not severe, this is
good for you, unless you are a victim
to asthma or a weak heart. Try the
same hill at the same pace every day. I
Notice how soon you come to take it [
with scarcely any effort. The lungs ,
are getting used to the effort and the '
respirator}- action is quickened hardly '
at all. It is time to seek a steeper
hill. ;
Walking down hill has its advan- !
tages. too—they are to be found in :
a pretty leg. If you go down a great
many hills, keeping up the exercise for ,
a long time, you will notice a sore- '
ness in the calf of the leg and under '
the knee. Do you know what that
means? Unused muscles are suddenly
being brought into play. You have
used them too much for the first trial,
but the soreness and lameness will
gradually disappear #nd the next time
you take the same walk you will not
suffer. If you make a practice of this
walking down hill you will soon see
a marked change in the legs. Measure
the calves when you begin, then again
at the end of a month, two months,
three months.
If there is no hill in sight, you must
invent one from your own imagina
tion. Climb a hill on a level. Take
your alpen struck, if you like, and use j
it to assist you in this mental 'clamber
ing. Lift the feet as high as possi
ble and imagine that you are implant
ing them far above at each step.. This
is practically the same exercise as the
stair-climbing one which a French
man teaches corpulent parlies to take
in their boudoirs. In their case there
is no advance as the steps proceed. !
but if you are tramping in the country ;
yon can take the high step while yor !
are going on and not wasting lime
if you have a destination to reach.
Sour stick should be with you on
every country walk, not only for the
real need of it that may ari^e. bm
because it may help in the exercises
which you are to take incidentally. If
you know anything of the use of I
wands, taught in our gymnasium, you
will see how much the walking stick
'can do for you.
Place it back of the neck, clasp the
ends with both hands, and run with it.
This position forces the chest for
ward so that you are in readiness to !
get the best out of your run. Run
until the breathing is quick, the prr
spiration starting and the cheeks
brightened, but not until you are ex
hausted. Rest from the scamper by
walking slowly, letting the stick down;
do not stop moving entirely. A stop
is dangerous, for even on the wannest
summer days cold lurks, awaiting the
unwary, and you must take no risks j
by cooling toll suddenly. This is one '
of the pitfalls of the athletic girl.
Women who take much exerci>c are
often laid up with pneumonia or kin
dred diseases, and the opponents of
physical culture are qivrn a chance to
bay, "I told you so." They refuse to '
SUNDAY MORNING, JUNE 26, 1904.
see that the error does not lie in the I
system of physical culture, but in the
carelessness of the athlete who is so
strong that she believes herself able
to withstand any strain.
When you are cool and breathing
quietly you may run again. This time
the wand may be held behind the
waist. A splendid exercise for straight
ening the whole body is to run with
it held high above the head, as high
as your extended arms will reach.
If you chance to pass some fruit
hung high in a tree, strike at it with
your stick. I don't mean to encour
age trespassing—l am not referring
to forbidden fruit. But reaching, when
it is a legitimate kind of reaching, is
a most excellent thing for you. I am
afraid, in spite of poetic justice, that
it would be just as beneficial to
cramped muscles if the fruit were not
your own.
When you are following the line of
a railroad, do not walk the ties all
the time. Walk the rail by way of
variety. Cultivate so perfect a bal
ance that you can do this without
tottering and clutching the air. When
you take to the habits of Weary Wil
lie and resort to the ties, count them
in whatever groups will constitute a
long stride for your own individual
length of limb, and you will have the
benefit of this method of stretching.
If you never follow a railroad it would
be well to vary yrmr walk occasionally
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by another feat of the imagination and
tread in giant strides.
Select a roundish stone and keep
it rolling ahead of you by stroke of
your stick; in default of stick, by
kicks. If you use a stick, handle it as
if you were driving in golf and put
a deal of strength and straightness
into the stroke. Make it a point to
see how far and how directly you can
make the stone go. Determine to fol
low it wherever it rolls. It may lead
you into all sorts of difficult places-
so much the better. Run races with
it. It will always have the start of
you, but try to see how nearly at the
same time with it you can arrive at
the destination.
Climb fence? when you come to
them instead of going around by the
easy road. Ford streams, taking the
stepping stones gracefully and sure
ly. Walk fences. This is not a safe
practice if you are inclined strongly
to dizziness, but you must work to
overcome that inclination. Begin by
walking the rail, gradually increase
the height of your poising, and in time
a fence stroll will be as easy a,nd
natural to you as to the back yard
cat —and what more perfect model of
grace and poise could you have?
vose
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ESTABLISHED IN 1851
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Send for a catalogue and full information.
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PHOTOS FROM LIFE
Model dtudics. Stereos, Ceaatlea, etc., nin ' j
•mall photo* and two large ones, SI note.
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A few days ago a customer asked
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"Ah!" he said, holding one up to
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How. much do you want for this
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The lapidary held it up to the light
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"I'll take it." said the customer. "I
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Then the customer observed that
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Afterwards he took the cem out
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found that it was a plain yellow topaz.
The blue and red lights were miss
ing. They had been produced by the
stained-glass windows.
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Wigs for the Thespians.
The season for the making of wigs
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is hailed with joy by the wig-maker's
employees as marking the end of the
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