HEALTH NOTES

Otago Daily Times, Issue 21627, 23 April 1932, Page 3

HEALTH NOTES

Written for the Otago Daily Times. By ll J. Tebry. ‘•'North-East Valley” would like to improve himself mentally and physically, but says that he has not the means available to do so. I cannot agree with him. It ig surprising to what an extent persons cun work out their own physical salvation, if only they will take stock of themselves sensibly. Lot them look at themselves in a large mirror—one of the best investments in the world—and cor- ■ root their faults of carriage, of the height of tlic shoulders, of bad walking, and even their faults in games. Under two conditions it is not morbid Jo take stock of oneself. The first condition is that one should desire the ideal, and keep that in view. There is nothing morbid in this. The second is that one should practise sensibly sneh exercises, and other helps as shall bring one constantly nearer and nearer to this ideal; just as a business man is not morbid if he alters his business for the better, lie is worse than morbid if he does not. The most sensible authorities on physical culture generally insist on several conditions. for the satisfactory practice of exercises, such as fresh air, good light, and clothing that allows of free movement. I need not say much about these obvious helps. The air should be fresh; but there need not be a draught. The light should he good; but there need not bo a glare. Sunlight when obtainable lias good effects on the skin, and is not utilised nearly enough in orthodox gymnastics. The clothing should be free, or should be reduced to the minimum. Barefoot walking on i grass is an excellent measure for several j reasons. The feet come in contact with magnetic mother earth. The exercises, it vigorous, should not come just after a heavy meal. There should not bo 100 much strain and stress. exercises should be performed correctly. This means that, instead of being content with doing tlie movement anyhow, it should be done deliberately. All the time there should be attention to the breathing, not only at intervals, as a rest, but also during the movement itself. While learning a muscular movement one needs all one’s mind for the movement itself. When one has mastered it one can then do it with the correct breathing. Perhaps swimming on land may be among the exceptions; hero it may be best to associate tiie breathing and the movements from the very start. Stand with the feet facing forwards. The feet may bo, say. nine inches apart. Keeping the* head and trunk well back, squat down, till you are nearly sitting on your heels. In this position bring your open hands up under your chin with the thumbs touching each other, the fingers together, and the backs of the hands touching the thin. As you rise up to'the upright position, till you are on your toes, send your hands and arms together straight up in front of you; then, while you squat down again, lower your thumbs and sweep round until your stilt - arms, as if you were pushing the water back, till your elbows come again to your ribs. Then repeat the movement. In some movements, as in swimming, rowing, and lifting, the rhythm oc the breathing must depend on the movement itself. The Swedish system makes people apply tins to various other movements, telling them always to inhale as they raise their anus, and to exhale as they lower them. Now, apart from the discouragement of the deep and full breath by this plan, people should also learn the opposite: to exhale as they raise their arms, and to inhale as they lower them. Sometimes it is a good plan to inhale well and do the movement while one holds the breath in, and then io exhale. Here is an excellent exercise: With your hands hanging relaxed by your sides, or, in a more advanced severe movement, with one hand stretched up above your head, and with your head well back, rise on your toes, and keep up for a moment before you lower your body. Then, without falling backwards, lift youv toes off the ground, while you stretch the knees well back. As you do this, bring your body rather forward from the hips. Then imagine that you have a skipping rope and skip in some of the usual ways. Sometimes send one stiff log back while you hop on the other; sometimes fry to kick yourself behind, instead; sometimes send the sliif leg forward and up; sometimes send the bent leg forward and up. The arm movements can he those of ordinary' skipping, especially with the. imaginary rope sent first forwards and up and (lien back and down; or you can simply hop about the room, now on one foot, now on the other; or you can do various kinds of step-dancing. But, do your best not to poke, and not to round your shoulders. Keep your head hack, your shoulders back and down (except when you skip), and the small of your hack hollow. And he on the balls of your feet. Don’t jar the spine. In alighting j from a jump, alight on the halls of your j feet, and let your knees bend as you touch the ground. Again you can do some of the rolling and other natural movements of a dog. These exercises may seem ludicrous. And, indeed, this very feature is a relief from tlic over-grim seriousness and selfimportance of many who study physical culture. They a re* decidedly health-giving, if enjoyed, and if practised without strain. They help to carry us back to that stage of boyhood, light-heartedness, and fun.