You said to me, my daughter, that you wanted to join the cla.s.s in Physical Culture. I asked you why, and you said because you thought you needed to build up in certain parts of the body. You were defective in muscular development; you needed also to acquire grace, you thought. And I said, "Is muscular development the primary object of physical education?" You seemed to think that it is. Now I want to talk to you a little along that line, and to demonstrate to you, if I can, that physical education is not primarily for the building up of big muscle, or for the gaining of power to do great feats of bodily strength or skill. The object of physical education is to develop a quickly responsive, flexible instrument for the soul to use, for that is what the body is. Physical culture, rightly conducted, aims to secure the highest condition of the body through the exercises that are required by the laws of the body. Law, physical law, governs the body, and exercise should be according to this law. The first object of exercise is to make a vital supply for the whole body. This is first secured by proper att.i.tude. If we stand or sit properly we gain a proper position of the vital organs, and then they will do their work well, and the result will be more perfect nutrition.

The use of certain organs increases supply, and the use of others quickens waste; a balance should be maintained between the two. We must nourish the life-sustaining organs before using the organs which use up brain-supply, therefore we want to be sure that we are working according to these laws. A great many people have an idea that physical culture means building up big muscle. They measure the muscles of the arm and of the leg, and judge by their increase in size of the value of the exercise. This is not a correct measurement.

Individuals may weigh themselves down by development of muscles until they have not sufficient internal vital force to carry so much weight.

If we could only balance between the organs which supply nutriment and the organs which use it up, we would keep in perfect health.

We want to learn how to secure a maximum of results with a minimum of force. That is, we want the body to be quickly responsive, to be flexible, to be so that we can use it for the things we want to do without wasting strength, and yet without being weighed down by a superabundance of muscular tissue.

The first desideratum in taking exercise is to have every organ of the body free, therefore a gymnastic dress is a necessity. Then we should have the exercise conducted by some one who understands the peculiarities of each individual and knows just what exercises are suited for her in her special physical condition. They should also be directed by one who understands perfectly that the girl with an anaemic brain, that is, with a brain having too little blood, cannot be conducted on the same plan as the exercise of the girl who has a superabundance of blood in the brain.

The best exercise is that which employs the mind pleasantly. A good deal of exercise may be obtained in housework, and, if conducted with pleasure in the work, may be of great physical advantage. Not long ago I listened to a very charming talk by a lady whose dress betokened her a woman of society. She wore white kid gloves, a dainty flower bonnet, and in herself appeared an exponent of leisure and happiness. Her address was ent.i.tled "The Home Gymnasium," and I supposed that it would consist of descriptions of machinery that could be put up in one's own dwelling for gymnastic purposes, but I soon found that her home gymnasium meant household duties. She said one could scrub the table and obtain the best exercise for arms and chest, and at the same time produce an article or piece of furniture which would be a delight to the eye in its whiteness and brightness. She said that in scrubbing the floor one obtained very much the same movement that would be given in the gymnasium, while at the same time the exercise would conduce not only to the personal advantage but to the happiness of the family. She spoke of sweeping, and dusting, and bed-making, and expressed herself as competent to do all these kinds of work, in fact, as doing them. And she said she never felt more of a lady than when scrubbing her kitchen floor, and she was not ashamed to be seen by her friends at this work. If any one rang the door-bell, she said she would simply put on a clean ap.r.o.n and go to the door, and remark without hesitation that she was just scrubbing her kitchen floor, but she was glad to see her friends.

This sort of a home gymnasium is at the command of nearly every girl, and if she can bring herself to feel an interest in this home gymnastic exercise, she may find it conducive not only to her own physical well-being, but to the comfort and happiness of all about her.

The question is often asked whether bicycle-riding is injurious for girls, and I would say that in my opinion it depends largely upon the girl. Has she good common sense? Of course I am speaking of the girl who is in a normal condition of health. A girl of extreme delicacy, or who is subject to some functional difficulty, or the victim of some organic disease, might not find it advantageous to ride. A physician should, in these cases, be consulted. But for the ordinary girl, the girl of fairly good health, if she will learn how to sit properly upon her saddle, will have the good sense to ride with judgment, it seems to me that the exercise must be productive of great good.

My own experience is somewhat limited. I made some discoveries in my attempts to ride. In the first place, I learned that it was important to know how to sit. In reading a book on "Physical Culture and Hygiene for Women," by Dr. Anna Galbraith, I found this sentence: "Sit upon the gluteal muscles, and not upon the perineum." This was a revelation to me. I found that I had been doing the thing which was not proper, and bearing the weight almost entirely upon the perineum had caused constant rectal irritation. The gluteal muscles, closely held together, form a firm support for the body without injuring any of the vital organs. I found that by distributing the weight--a little upon the handle-bars, and some upon the feet--I was able to sit with less weight and heaviness upon the saddle. I found, too, that it was quite important to have the saddle high enough, so that the legs might be fully extended at each stroke, and with these precautions I found the wheel a source both of enjoyment and of strength.

The harm done by the wheel I believe in most instances to be due to an ill-adapted saddle or a lack of good judgment in the amount of exercise taken. It is such a fascinating exercise, one seems to be flying and scarcely realizes how much of nerve-force is being expended. If the girl learning to ride will be prudent, gauging the amount of exercise by her amount of strength; if she will gradually acquire the needed strength before attempting long wheeling trips; if she will be judicious and not ride, perhaps, during the first two or three days of menstruation, there seems to be no reason why the ordinary girl should not be entirely benefited by this most delightful form of exercise. It is not as objectionable, to any degree, as the exercise of dancing. Dancing is a most fascinating amus.e.m.e.nt, and if it only could be conducted under proper circ.u.mstances it would be very delightful. In itself it is not so objectionable as in its concomitants; the late hours, the improper dressing, the hearty suppers in the middle of the night, the promiscuous a.s.sociation and the undue familiarity of the att.i.tude of the round dance are what make dancing objectionable. If dancing could be conducted out of doors, in the daylight, with intimate friends, without the round dances, only those forms of dancing which may be likened to gymnastics, as the contra-dance, the cotillion, the objections to dancing would be largely removed, but I am of the opinion that a large share of the fascination of dancing would go at the same time.

Skating is a delightful, invigorating form of exercise, if conducted with judgment. One objection to it is that the girl will skate until wearied, and then, in that exhausted condition, perhaps ride home, or take a long, tiresome walk from the pond to her residence, all of which is sapping her unduly and annulling the value of the skating as an exercise.

Lawn-tennis is delightful and beneficial, provided it is undertaken with due judgment and the girl is properly dressed. In fact, the subject of dress is so closely a.s.sociated with that of exercise that they can never be considered separately. Even the moderate exercise of walking, conducted in the dress of the fashionable woman, is in itself an element of danger, whereas more violent exercise in a loose dress becomes a means of increased strength and vigor.

I am often asked if girls should be allowed to run up and down stairs.

I see no reason why girls should not go up and down stairs just as freely as boys, if they are properly dressed; but going up and down stairs in tight clothing is certainly very injurious.

CHAPTER IX.

BATHING.

You and your girl friends take much pains with your personal adornment. You spend time in curling your hair and in putting on ribbons and laces, but I sometimes think you do not pay as much attention to personal cleanliness as you ought. It would seem as if some of you thought that powder would cover a defect in cleanliness and perfumery would conceal the odors of the person; but indeed it seems to me that the stylish make-up of your dress or the curl of your hair is of very little importance compared with the care of your health.

You each desire to have a beautiful complexion. I used to be told in my childhood that beauty was only skin-deep, but I have learned better. I know that even the beauty of the complexion depends upon the integrity of the nutritive organs as well as upon the care and attention given to matters of personal cleanliness.

I read the other day of a discussion between two young men concerning the cleanliness of girls of their acquaintance. One young man noticed that although one of the girls wore a very pretty dress-gown, she had forgotten to clean her finger-nails. The other remarked that many things in regard to a girl's personal cleanliness could be learned by riding behind her on a tandem. The two then commented favorably upon the girl whose nails were pink, whose ears and neck were clean, her teeth white and dazzling, and her hair well brushed. I might say, in pa.s.sing, that this hair-brushing time at night may be well employed in reviewing the experiences of the day in order to learn the lessons they teach, and thereby to avoid to-morrow the mistakes of to-day.

These same young men also said that the complexions of some girls suggested the idea of too little fresh air and too much candy. This, they agreed, it was impossible to hide with powder. So we see that the care of the skin is quite important if one would have the respect and the admiration of her a.s.sociates.

The skin is a very beautiful, complex and delicate covering of the body. It consists of six layers, and contains arteries, capillaries, lymphatics, nerves, sweat glands, sebaceous glands, pigment, etc. So you see that the care of the skin involves much. One writer has said, "At the skin man ends and the outlying universe begins."

The skin, filled with nerves, is continually reporting to the brain concerning what is the condition of all parts of the body. The condition of the skin reflects the condition of the digestive organs.

Many girls are trying to cure pimples on the face by the use of salves and lotions, when in all probability all that they would need to do to gain a good complexion is to pay attention to diet, to quit eating between meals, and not to eat so much pastry, pickles or sweetmeats.

Our athletes and pugilists are learning that they must take care of the skin if they would keep in good condition, and they are what in horses would be called well groomed. The skin is rubbed, cared for, kept active, because it is understood that it is an organ of sensation, of secretion, of excretion, of absorption, and of respiration. More solid matter is thrown out from the skin than from the lungs, in the proportion of eleven to seven. It is even more than the excretion from the bowels.

The skin is an organ of breathing. This seems strange to us, but it really does take up oxygen and give out carbonic acid, so upon the condition of the skin will depend very largely the condition of the general health. We can detect a constipated condition of the bowels through the color and odor of the skin.

Many girls feel that it is more delicate to neglect the care of the bowels than to attend to a daily evacuation, but if they would remember that it is just as indelicate to carry effete or dead matter about in the bowels as it would be to carry it upon the person in any other way, they would realize that it is only politeness and refinement to see that this part of their bodily housekeeping is duly attended to. If the bowels do not do their work the skin will be obliged to take extra labor upon itself; so, as we have said, by the odor of the skin we can detect the fact that the skin is doing the work that should be done by the bowels. When a person is sick the condition of the internal organs is shown in the complexion, and nothing more clearly indicates health than the condition of the skin.

If this is so important, how shall we care for the skin? First, by bathing. The tin bath-tub of the Englishman accompanies him in all his travels, and has penetrated even to the jungles of Africa. Bathing appliances are marks of civilization, and the bath-room is becoming a necessity. Where the bath-room does not exist it is easy to bathe thoroughly and completely. A wash-basin of water, with a sponge and towel, furnish all that is absolutely necessary. A most convenient bath is the portable thermal bath, an arrangement of rubber cloth that can be opened out to form a square enclosure in which the person sits, with the head in the free outside air, the body enveloped in steam generated by an alcohol lamp. This, followed by a quick sponge-bath of cool water, is a most efficient way of cleansing the skin; and this bath may be used in any room, no matter how beautifully furnished, without soiling the carpet or furniture in the least.

One great secret of healthful bathing is, when warm or hot water is used, to follow it by an immediate application of cold water, which leaves the skin in a tonic condition. In preparation for going out in cold weather, nothing is so efficient a protection from the cold as a foot-bath. Soak the feet for a few minutes in water as warm as is comfortable, then plunge them into cold water and remove immediately, or throw cold water over them, wipe them thoroughly dry, rub them with a little olive oil, draw on a pair of clean, warm hose, and the feet are not only warmed, but are protected against cold and will stay warm. These precautions will prevent one taking cold from the foot-bath. Care of the feet is a great necessity not only for health, for equalizing the circulation, but for the prevention of unpleasant odors.

As to time of bathing, I suppose that the body is at its highest point of vital power at about ten o'clock in the morning, but this is, for most people, the most inconvenient time for a bath. The circ.u.mstances of the individual are to be consulted, and also the effect of bathing.

There are those who are made nervous by taking a bath, consequently they will not be benefited by taking one just before going to bed. In other cases the bath conduces to slumber. This depends very largely upon the amount of blood in the brain. A person with an anaemic brain will not be benefited by the bath at bedtime, but the person whose brain is overcharged with blood will find the evening bath quieting.

I would not advise everybody to take a daily bath. There are those who are benefited by it; there are others who might be injured by it. It is best to study personal peculiarities and to watch the effect of the bath. If, within a few hours, or the next day, there is great exhaustion, one might naturally conclude that the bath was not altogether beneficial. There are those in such delicate health that a cold bath at any time does not seem desirable; but constant attention will secure perfect cleanliness, as the arms and chest can be bathed one day, the abdomen and back another, the lower extremities still another day, and so the whole body be compa.s.sed twice or more in the s.p.a.ce of a week.

In regard to the use of soap for bathing purposes, the finest, purest soaps should be used, and these alone. It is generally supposed that pure, white castile soap is the best. Various soaps are widely advertised, while some that claim to be of the very best are not always up to the requisite standard. Yet one can tell by a little experience what soap is of pure quality, and such soap can be applied even to the face without injury.

In washing the face the hand is probably the best instrument, with the thumb under the chin, the fingers turned toward the upper part of the face. The manipulation should be against the direction of forming wrinkles, wherever there is a tendency for wrinkles to appear. They can be held in check by the judicious manipulation of the fingers in the opposite direction. Wrinkles are created by obliterating the capillary circulation of the skin. The manipulation increases the circulation, and so tends to overcome wrinkles. The expression of the face may form wrinkles. I saw a girl the other day on a street-car who continually held her eyebrows elevated, forming longitudinal lines across her forehead, which had become as fixed in her youthful face as if she had been seventy years of age. This was a lack of care in the governing of the expression of the face, and also a lack in keeping up the capillary circulation.

The care of the hands may be considered also while discussing the question of bathing. The hands should be kept clean, the finger-nails particularly cared for, as much of the beauty of the hands depends upon the delicate appearance of the finger-nails. The manicure sets, which are at the disposal of almost every young woman of the present day, are a very great addition to toilet appurtenances. The curved scissors, the polisher, the blunt ivory instrument for pushing back the fold of skin from the root of the nail, all of these used but a few moments in the day will conduce to great beauty in the hands, even for those who are doing housework.

PART II.

NEED OF SPECIAL KNOWLEDGE; SOME FORMS OF AVOIDABLE DISEASE, THEIR REMEDY AND PREVENTION.

CHAPTER X.

CREATIVE POWER.

It is a wonderful thought that G.o.d shares His divine endowments with man; that He, being our Father, hath bestowed upon us the power to manifest His characteristics. We are proud of these G.o.dlike powers. We talk of our G.o.dlike reason, and it is divine. We know that G.o.d reasons. We have evidence of it in the material world about us, and when we use our reason we are "thinking G.o.d's thoughts after Him."

G.o.d has the marvelous power of imagination, using that word in its n.o.blest sense. He has the power to conceive something in thought before it actually exists. He must have seen all the glories of the material universe, worlds upon worlds circling through s.p.a.ce, moon and stars, the beauty of forest and stream, of tinted flower and iridescent insect wing before they were brought into being, and He had the power to create them. Man has this wonderful gift of imagination.

The inventor sees the machine in his thought before he attempts to build it. The poet has the germ of his poem in mind, even the rhythm and rhyme, before he puts it on paper. To the imagination of the artist the canvas glows with color before his brush has touched it.

The sculptor, looking at the rough block of marble, sees within it the imprisoned shape of beauty which his genius shall liberate to delight the world. The musician hears, singing through his brain, the marvelous harmonies which, put upon paper, shall entrance all hearers.

Certainly this glorious gift of imagination is G.o.dlike. But it would be useless if it were not accompanied by creative power. The inventor must be able to create as well as to imagine the engine. The poet, the musician, the artist fails of deserving the name if he cannot embody his thought in a form that others may recognize. He must not only imagine, but create. In some degree every intelligent human being has these powers. The housewife imagines her dinner before she prepares it, and a well-cooked dinner, placed upon a well-appointed table with care and taste, manifests something of the ability of the inventor and the artist. The same may be said of her who designs and creates an elegant costume, or arranges a room with taste and skill.

We appreciate the housewife's culinary creation; we admire the tasteful creation of the dressmaker; we wonder at the glorious creation of artist or musician; perhaps we even envy them. But food and clothing pa.s.s away and are forgotten. Even the grand symphony, the beautiful picture, the graceful statue, may pa.s.s into oblivion, and man forget that they ever existed.

But humanity is endowed with creative powers that are not transient.

The brains builded by the individual are transmitted to his posterity from generation to generation.

G.o.d's greatest power is that of conferring life, sentient life. We might have imagined that that marvelous power he would have kept for Himself alone, but He has not done so. We have also the power to confer life. We can call into existence other human beings, and endow them with the record of our own lives, giving to them our form, our features, our measure of vitality, our tendencies, our habits; and these human beings whom we have thus called into life will never die.

What diviner, more responsible gift could G.o.d have conferred upon us than this? What more worthy of our devout study? In this reverent att.i.tude of mind let us study this gift of creative power, learning what we may of its scope and purpose and the material organs through which it works.