[Ill.u.s.tration: Exercise 11.]
Position: Same as Exercise 10.
Movement: Backward bend.
[Ill.u.s.tration: Exercise 12.]
Position: Same as Exercise 10.
Movement: Sideward bend, right and left.
Setting-up Exercises
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[Ill.u.s.tration: Exercise 13.]
Position: Same as Exercise 10.
Movement: Rotate body of waist.
[Ill.u.s.tration: Exercise 14.]
Position: Same as Exercise 10.
Movement: Raise high on toes. (Hold shoulders back firmly)
[Ill.u.s.tration: Exercise 15.]
Position: Same as Exercise 10.
Movement: Full knee bend.
Setting-up Exercises
Growth
The chief business of a boy is to grow. He may have other affairs, but this is his chief concern. He should, therefore, have a few simple rules for living and make them a part of his daily life.
Out-door Exercises
Each day should have its out-door exercises. Walking is a splendid form of exercise. Walk to school or business; don"t ride unless absolutely necessary because of unusual distance. Walk with a good, swinging stride with chest well up and spine fairly straight. Slow running across country is great; it lacks strain and yet affords splendid stimulation to heart and lungs. Cross-country running and hiking should be favorite sport for scout patrols and troops. A boy ought to have at least two hours of sport daily in some good, vigorous game, such as baseball or tennis, and, if he can possibly afford it, at least two periods a week, of an hour each, in a gymnasium, where he can receive guidance in body building. Boys under sixteen should avoid exercise of strain, such as weight lifting, or sprint running over one hundred yards, or long distance racing. They should have careful guidance in all gymnastic work. Work on apparatus may prove harmful unless of the right sort. The horse {224} and parallel bars should be used largely to jump over rather than perform upon. Exercises demanding a sustained support of the body with the arms are not helpful, but may be harmful. The chief activity should be of the legs, to strengthen heart and lungs. A boy should be careful not to overdo. In his excitement to win in a contest he is likely to do this unless cautioned. A boy should never try to reduce his weight. Now that there are weight cla.s.ses in sports for boys there is a temptation to do this and it may prove very serious. Severe training for athletics should be avoided. All training should be in moderation.
Medical Examinations
Every boy ought to have, as he takes up his boy-scout work, a thorough medical examination. Some physician who is interested in boys will be willing to act as examiner for a patrol or troop. A boy should know the condition of his heart and lungs before entering any contest. If he has any defects in his breathing apparatus--nose, throat, or lungs, these should be attended to or they will seriously interfere with his endurance tests.
Baths
Beside exercises a boy should have simple, workable rules for living.
A boy ought to take a good soap bath at least twice a week and always after he has played a hard game or performed work of a nature that has caused him to perspire freely.
Each morning a quick sponge bath should be the first order of the day, in water as cool as he can stand it, followed by a good rub with a coa.r.s.e towel. If there is a feeling of warmth after the bath, it is helpful, if not, the water should be slightly warm or only a portion of the body should be bathed at a time.
Pain
One thing that should be regarded seriously is pain in any form in any part of the body. If there is a dull headache frequently, find out what causes it. Pain in the knee, the arch of the foot, or at any point, should be taken seriously. Pain means something wrong. It may be brave to bear it, but it {225} is not wise. It may mean something serious. Remember that pain felt in one part of the body may be the result of something wrong in another part. See a wise doctor about it.
Eating
And now in reference to what one shall eat. The average boy ought to have and usually does have an appet.i.te like an ostrich. Three points to remember are; don"t eat too much, most healthy boys do; don"t eat meat more than once a day; and, third, don"t eat anything that you always taste for several hours after you have eaten it, even though you like it.
Digestion
The fact that you taste it is an indication that your stomach is having a wresting match with the food. Some people can"t digest onions, others thrive upon them. Some can"t eat cuc.u.mbers, others can do so readily. The one must give them up; the other can continue to eat them. Each person has some peculiarity of diet and must observe it to be happy. Many a race has been lost through failure to obey this rule. A simple diet is best. Most boys eat too much of a mixed nature.
They mix pickles, soda water, frankfurters, and chocolate without fear or favor. No wonder there is so much stomach ache. In boys" camps the chief trouble is indigestion caused by this riot of eating. Such boys are laying up for themselves for the future some beautiful headaches and bilious attacks, which, when they become chronic later, will cry out against them and seriously impair their value. Don"t eat when very tired; lie down a while and get rested. Don"t eat heavily before exercising, or, better, put it the other way around, don"t exercise immediately after eating. Never eat when excited or angry and very lightly when worried or when expecting to study hard. We should learn to eat slowly and chew the food thoroughly remembering that all food before it can be taken up in the blood must be as thin as pea soup.
Chewing well will help the digestive organs greatly. Always wash the hands before eating. Be careful about eating food that has been exposed to the dust unless it has been washed. Drink freely of clean water between meals. Never use a public drinking cup without thoroughly rinsing it. Don"t touch your lips to the rim of the cup.
Boys who cook their own meals when in camp should be {226} careful to have their food well done. Half-baked and soggy food proves indigestible.
Coffee and Tea
Should a boy drink coffee or tea? This is a question often asked by boys. Coffee and tea are the greatest stimulants known. But does a strong boy need a stimulant? What is a stimulant and what does it do?
A stimulant is a whip, making the body do more at a given time than it ordinarily would. It doesn"t add any fibre to the tissues, doesn"t add any strength, isn"t a food, but merely gets more out of the tissues or nervous system than they would ordinarily yield. Of course there is a reaction, because the tissues have had nothing to feed on. Herbert Fisher says that Peary"s men, who drank lots of tea on their voyage north, during the most trying time of their trip showed it in their haggard faces and loss of tissue. Their own tissues had turned cannibal and fed on their own material. Stimulants are not foods. They add no strength to the body. They exact of the body what ought not to be exacted of it. There is always a reaction and one is always worse off as a result. Growing boys especially should have nothing to do with tea, coffee, or any stimulant.
Alcohol and Tobacco
Alcohol is not a stimulant, but is really a narcotic that is very depressing. It dulls rather than stimulates. The same is true of nicotine in tobacco. No growing boy should use either. The first athletes to drop out of a race are usually drinkers and all trainers know that smoking is bad for the wind.
Constipation
Those boys who find their digestion sluggish and are troubled with constipation may find the following plan helpful in overcoming the condition:
Drink a cool, copious draught of water upon arising. Then take some body-bending exercises. Follow this with the sponge bath. Then, if possible, take a walk around the block before breakfast. After school, play some favorite game for at least an hour. In the absence of this, take a good hike of three or four miles or a longer bicycle ride. At least twice a week, if possible, enter a gymnasium cla.s.s and make special emphasis of body-bending exercises.
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Have a regular time for going to stool. A good plan is to go just before retiring and immediately upon arising. Go even though you feel no desire to do so. A regular habit may be established by this method.
Always respond quickly to any call of nature. Toasted bread and graham bread and the coa.r.s.er foods and fruit will be found helpful.