It is true that "the 'sweat of thy brow' is literally the price of life as well as of bread."—W. Hutchinson, Exercise and Health, Outing Pub. Co., 1911. Man was not made to live a physically inactive life—he does not have life on such terms. He must exercise or degenerate.
"Our Creator, who understands what is for man's happiness, appointed Adam his work." "God appointed labor as a blessing to man, to occupy his mind, to strengthen his body, and to develop his faculties. In mental and physical activity, Adam found one of the highest pleasures of his holy existence. And when, as a result of his disobedience, he was driven from his beautiful home, and forced to struggle with a stubborn soil to gain his daily bread, that very labor, although i widely different from his pleasant occupation n the garden, was a safeguard against temptation, and a source of happiness."—Patriarchs and Prophets, p. 50.
Changes that have come about in man's civilized environment, however, require so little muscular activity and have added so to the ease with which the average individual gains his livelihood that the vitality of the nation is actually threatened. It is a well-known fact that the diseases of degeneracy are on the increase and that these diseases of the heart, kidneys, and blood vessels are most prevalent among sedentary workers. While, as one hygienist puts it, "we can never put the nation back to spinning wheels for the women and flails for the men," the American people need to be educated to the practical knowledge that every person needs some activity in the open air every day.
Physical exercise stimulates every function of the body. It develops strong, firm muscles, able to support the body in good position. Food energy is completely burned—an excess is not stored as overweight. The lungs are well ventilated and the blood well oxygenated. The working muscles assist the circulation throughout the body, thereby increasing the tone and efficiency of the heart muscle. Elimination is facilitated, and waste products are promptly carried away, so that they do not accumulate in the tissues and hasten degenerative changes. Mental powers also are enhanced. The nervous system needs the support of a vigorous body and the restorative power made possible by exercise if it is to satisfactorily withstand the strenuous living of our present age.
As soon as a babe is born his activity begins with squirming, kicking, and crying. Children get their exercise in the form of play. This is nature's way of preparing them for life. Thus they are unconsciously building the muscles and the vitality they need. "But along with wholesome play, children need physical and health education in such matters as posture, muscular control, mental and emotional poise. These, combined with correct hygienic habits—in regard to diet, cleanliness, fresh air, and sleep—help to build stronger, healthier bodies, clearer minds, better traits of character." —Keeping Fit Through Exercise, Pamphlet by Metropolitan Life Ins. Co., N. Y. C.
We recognize two forms of activity—play and work. Mothers and fathers can enjoy active games with their boys and girls, and not only get the benefits of good exercise but also develop a better understanding and comradeship with them. Energies should early be directed into useful channels. Teach children to carry responsibility, such as simple household duties, feeding the chickens, or helping in the garden.
"The greatest benefit is not gained from exercise that is taken as play or exercise merely. . . . Let the same amount of energy be given to the performance of useful work, and the benefit will be greater." 'Now, as in the days of Israel, every youth should be instructed in the duties of practical life. Each should acquire a knowledge of some branch of manual labor."—Counsels to Teachers, pp. 307, 308.
After twenty years of age an hour a day should be spent in motor recreation. It need not be a chore. Rather, it should be interesting and a means of diversion from daily routine. Let it complement your regular activity. Make it your hobby ! Useful work, performed with enthusiasm, is a wonderful tonic. It is said that Gladstone and Horace Greeley sawed wood or chopped down trees for their recreation. In addition to such outdoor exercises as swimming, boating, and hiking, here are some practical and useful suggestions:
1. Walk all or part of the way to or from work.
2. Mow the lawn, shovel snow, chop wood, or do other work which requires physical activity.
3. Make a garden—not alone for "victory" but for health, which will be the result of exercise in sunshine and fresh air plus vegetables full of minerals and vitamins!
There is no better form of exercise than walking. Gas rationing will undoubtedly prove highly beneficial from the standpoint of the nation's health. It will force a people suffering from "sititis" to revive the almost lost art of pedestrianism.
"Walking . . . costs nothing, requires no equipment, can be graduated to any need, and is available to all. Walking, if properly done, exercises the entire muscular system, stimulates respiration, and improves the circulation. Aimless strolling has no place in the program of the one who is walking for health. Wear light, loose clothing, supported from the shoulders, and comfortable, well-fitted shoes ; keep the head erect, the chin in, the muscles firm, and breathe deeply as you walk briskly toward a definite goal."—L. D. Campbell, Decalogue of Health, pp. 30, 31.
In considering body activity, we believe the sentiment of the old bootmaker is in point:
"The best medicine! Two miles of oxygen three times a day. This is not only the best, but cheap and pleasant to take. It suits all ages and constitutions. It is patented by Infinite Wisdom, sealed with a signet divine. It cures cold feet, hot heads, pale faces, feeble lungs, and bad tempers. If two or three take it together, it has a still more striking effect. It has often been known to reconcile enemies, settle matrimonial quarrels, and bring reluctant parties to a state of double blessedness. This medicine never fails. Spurious compounds are found in large towns; but get into the country lanes, among green fields, on the mountaintop, and you have it in perfection, as prepared in the great laboratory of nature."—Id., p. 31.
The benefits of activity can be obtained, not by reading or observation, but only by participation. Let us leave the "flat-footed, knock-kneed, swaybacked, flat-chested crowd, shuffling along in the broad way of physical degeneracy," and through active daily exercise and the maintenance of good posture, enjoy "rosy cheeks, healthy organs, strong bodies, and the joy of living—in short, superhealth."—Id., pp. 67, 35.
People confined in city apartments may find it difficult or impossible to engage in some types of activity. But they can open their windows and spend fifteen minutes a day in setting-up exercises. While formal gymnastics are not as valuable as other types of exercise, still they are preferable to none at all.
Hygienists agree that one should exercise enough to induce at least slight perspiration every day. Let this be a regular part of the daily program. Do not try to crowd a week's exercise into one day. An hour a day in the outdoors and one or two afternoons a week devoted to more vigorous activity are good practice for normal individuals. Do not engage in vigorous exercise just before or following a meal. Before undergoing intense physical activity which you are not used to, it is advisable to have a medical examination.
BIBLIOGRAPHY
Etheredge, M. L., Health Facts for College Students, W. B. Saunders Co., Philadelphia, Pa., 1936, zd ed.
Krueger, W. W., Fundamentals of Personal Hygiene, W. B. Saunders Co., Philadelphia, Pa., 1941, 3d ed., revised.
White, E. G., Counsels on Health, Pacific Press, Mountain View, California, 1923; Ministry of Healing, Pacific Press, 1909.
Williams, J. F., Personal Hygiene Applied, W. B. Saunders Co., Philadelphia, Pa., 1937, 6th ed., revised.
