The world Health means "wholeness, a being whole, sound or well." It refers to being sound, well, whole in physical, mental and spiritual function.
The following article is based upon a 1943 Women's Army Corp Physical Fitness Manual. The concepts it expresses are nevertheless as useful today as they ever have been. Quotations below are taken from FM 35-20 W.A.C. Field Manual Physical Training, 1943. Let's look at the concepts shared in that manual and how the women of WWII prepared themselves.
You Must Be Fit
The physical demands of life, especially during a time of war, are demanding and to satisfy these demands, you must be fit. Part of becoming fit include building strength, stamina, control and coordination to condition your body so that it may meet every demand made of it. A course of simple, progressive planned exercises may be incorporated in developing fitness by slow, methodical stages to carry you to a new and better state of physical condition. Such fitness programs may "assist in supplying the mental, emotional, and physical stability you need."
Being Ready for Any Job
"Whatever your job, this is sure: it will require a strong body and steady nerves — the ability to “take it.” Your reflex responses must be quick and effective, your manner must be alert and you should have a bearing of self-confidence. Planned exercises may must become a habit of life which, when supplemented by activities of work and recreation, will keep your body fit for the demands of life.
Four Qualities to Cultivate
Strength, stamina, coordination, and stability are four hallmarks of fitness that you can work to develop.
"You must have strength. You must be able to perform with ease the ... tasks which you may encounter. You must be able to persist for long periods of time. ... It means giving the muscles you have sufficient tone and capacity to do their work. It means balanced muscle control, with each set of muscles helping the others, to make work easier."
"You must have stamina. You must be able to stay with a job until it is finished. It means a strong heart that pumps more blood per stroke, that does more work with less effort. It means lungs that breathe deeply and regularly — that take in plenty of fresh, oxygen rich air and expel used air. A strong heart and good lungs keeps the cells of your body amply supplied with fuel, and rid them of the waste products of fatigue."
"You must have coordination of mind and body. When your brain receives a command your body must respond instantly. The 'communications system' between body and brain must be efficient. The muscular and nervous systems must operate together smoothly. You must be alert — mind and body must be a well-drilled team."
"You must have stability. You must be on the job ... as long as you are needed" so mental and emotional conditioning must be suitable for carrying you through the day.
"PHYSICAL fitness can’t be faked. You are fit, or you aren’t. Strength, stamina, coordination, and stability do not come in bottles, pills, nor powder, nor in (support) garments, nor in diets. The test of true physical fitness is hard work. A girdle alone won’t hold you up throughout a tough day. Firmly toned abdominal muscles will." Excess fat can be melted off, not solely by a fad-centered weakening diet, but through conditioning exercise that strengthens the body for use. "Physical fitness is not something you put on and take off. It must be there — in you, with you — all the time, wherever you may be."
What Planned Exercise Does
Planned exercised improves muscular tone. "It helps to shed excess fat, or, if under weight, it builds a substructure of flexible muscle and healthy, compact flesh. Without increasing the size of the muscles, it improves their endurance and tone. It does this in a balanced manner, so that one part of the body is not overdeveloped at the expense of another. It teaches muscles to work together, easing the strain of work and conserving energy."
It makes for stability. It gives tone to the muscles and organs. It aids elimination. It prods the sweat glands to action, removing impurities through the skin. It forces the lungs to expel more completely the waste products generated by the human motor. It stimulates and regulates intestines and kidneys.
It increases resistance. "Better functioning of the heart, lungs, and digestive and circulatory systems has a beneficial effect on the body as a whole. You can stand heat and cold better. You are less likely to be thrown off balance by illness and deprivation. That’s important whether you’re headed overseas — or holding down a ... job at home."
IT improves posture. Planned or systematic exercise aims at reaching the whole muscular structure. This means that opposing muscle groups balance and thus maintain the bony structure in a balanced position. The correct bone alignment provides for the correct positions of the internal organs. Correct position of the organs assists them in the performance of their various functions. Good posture makes for grace, poise, and unstilted ... bearing."
"It improves stamina. It forces muscles and organs to the limit of their capacity. Thus, it stimulates their development. It systematically steps up heart and lung action until these organs can work harder and longer with less effort and fatigue."
"It relieves tension. Steady, prolonged concentration on the job tends to tighten nerves and muscles and increases fatigue. Planned exercise at suitable intervals relaxes the muscles and nerves and restores a feeling of well-being."
"It improves coordination. It accustoms body and mind to work in perfect accord — the brain to receive and transmit orders rapidly, the body to obey orders correctly and speedily. Perfect coordination builds self-confidence. It inspires the confidence of others."
"Planned exercise develops maximum body fitness in minimum time. It helps you maintain this fitness."
What follows are some evaluations and exercises that you may find useful. "Some of the exercises may seem too easy. Others may seem too hard. By first doing the easier ones faithfully, you’ll be able to do the hard ones later — with ease. The results of planned exercise described above will then be fully achieved."
Posture
Standing posture may be evaluated with the "plumb line" test. "Drop a weighted string from a point opposite the middle of your ear. It should fall opposite the middle of the shoulder, hip, and knee. The weight should come to rest slightly in front of the ankle bone. One more point to watch: the toes should be pointed straight ahead.”
Sitting posture may be evaluated by taking note that the feet are flat on the floor. ... the upper part of (the) body in a straight line. The back is straight and the abdomen taught and flat. The head is gracefully carried in line with the shoulders and, when bending forward, the movement is from the hips — not the waist. While sitting remember this hint: "stand close to the chair with one foot in front of the other. Don’t 'search' for the seat. Keep the body erect and the hips tucked under as you bend your knees to sit down."
When walking, the "movement starts at hips, not knees. Hold the upper body and head at right angles to the ground. Swing arms freely. Keep eyes off the ground. Point toes straight ahead. Heels touch the ground first. Transfer weight forward toward the outer borders of feet and push off with the toes. Grasp with toes for balance. Don’t hold body and head at an awkward angle. Avoid swaying hips from side to side. Don’t lock knees.
When running, "bend forward slightly from the waist. Bend elbows slightly and clench hands lightly. Legs reach out directly to the front. Push off with the toes and vigorously extend back leg to assist forward motion. Don’t hold body too erect. Keep legs from moving up and down and covering very little space. Avoid kicking feet up behind you."
INCORRECT Sitting Posture
When sitting, "the head and neck are forward, shoulders rounded, back curved, chest flat, abdomen protruding. They look tired and, doubtless, they feel tired, for in this position the head lacks support. The bones, instead of resting firmly on each other, go off at angles. Muscles and ligaments are strained to keep matters under control. The organs are cramped. After a time, fatigue sets in and the weary body practically 'lies down' while sitting."
Cadence Exercises
It used to be a truism that "before you run your car it’s a good idea to warm up the motor." Likewise, cadence exercises provide a warm up for your body. "Before you exercise it’s wise to 'warm up' your body. The cadence exercises which follow are 'warmer-uppers.' They are especially planned to prime your heart, muscles, and circulatory system for a step-up in activity. Gradually, easily, they get your body set for the big job ahead to 'warm up the motor'."
Cadence exercises develop flexibility. "They limber up the joints — give them the full range of movement on which grace and smoothness depend. To appear your best, and to work your best, you must be supple. Without this quality, simple everyday tasks — like lifting, carrying, climbing, and jumping — become difficult. Lack of flexibility is fair warning of advancing age."
Cadence exercises develop control. "They give you the knack of controlling other sections of the body while one part is in action. This control is reflected in better posture, in work and play." Cadence exercises help to release muscle tension.
Cadence Series 1
Arm Swinging:
- From a standing start with feet astride, swing arms forward to shoulder level. Swing arms down to starting position.
- Swing arms to side at shoulder level. Swing arms down to starting position.
- These four swings are performed in a continuous movement for seven times.
- To transition to the next exercise: Circle arms forward, up, back, and down twice and place right arm behind back.
Single Arm Swinging:
- Swing the left arm forward to shoulder level.
- Fling the left arm at shoulder level as far toward the back as possible. The upper body twists to the left as the head follows the action of the left arm.
- Swing the left arm forward to shoulder level.
- Swing the left arm down to starting position.
- These four movements are performed as one continuous movement. The swinging arm should not drop below shoulder level on the fling. The action is performed 4 times with the left arm and repeated 4 times with the right arm, 4 with left, 4 with right.
- The change to use the right arm is accomplished on the last swing by placing the left arm behind the back and beginning the movement with the right.
- Transition to next exercise: Move arms at sides.
Head Lowering Forward and Backward:
- Drop head forward to chest.
- Lift head to normal position.
- Drop head backward.
- Lift head to normal position.
- These four movements are performed as two movements; a forward drop followed by a backward drop of the head. They are repeated 8 times.
- Transition to next exercise: Head returns to normal position.
Shoulder Hunching:
- Lift shoulders up as far as possible.
- Relax shoulders.
- These movements are performed simultaneously consecutively for 8 times.
- Repeat movement using only the left shoulder for 8 times.
- Repeat movement using only the right shoulder for 8 times.
- Repeat movement alternating left and right shoulders for 8 times.
- Transition to next exercise: Shoulders in normal position.
Trunk Springing Forward and Stretching Upward:
- Bend the trunk down as far as possible.
- Without rising to an upright position, pull the head and trunk [stretch] farther down with a bobbing motion [and relax] 4 times.
- Roll the trunk up to an erect position in four counts.
- These movements are performed consecutively for 8 times.
- Transition to next exercise: As the body is raised to the starting position the last time, make a quarter turn left and bring feet together.
Bouncing:
- Small springing bounces in place.
- (1) Bend knees slightly.
- (2) Push from toes.
- (3) Bounce a few inches off the floor
- Make four bounces in each direction making a quarter turn left after every fourth bounce until you are facing the front.
- Repeat, turning to the right until you are again facing front.
- Transition to next exercise: Series 1 ends in erect standing position facing front.
Cadence Series 2
Single and Double Arm Circling:
- Standing start with feet astride, right hand behind back.
- Swing left arm in a circle, forward, up, back, and down six times. Swing arms forward to shoulder level. Swing arms down to starting position and place left arm behind back.
- Swing right arm in a circle, forward, up, back, and down six times. Swing arms forward and down.
- Swing both arms in a circle, forward, up, back, and down six times.
- The left arm is circled 6 times. Change with forward and down swing. The right arm is circled 6 times. Change with forward and down swing. Both arms are circled 6 times.
- Transition to next exercise: Swing arms forward to shoulder level. Swing arms down to starting position.
Double Arm Swinging Forward and Flinging Sideward:
- Swing arms forward to shoulder level.
- Fling arms to the side and back as far as possible, keeping arms at shoulder level.
- Swing arms forward to shoulder level. Swing arms down to side.
- These four movements are performed consecutively for eight times.
- Transition to next exercise: Stride standing, arms at side.
Head turning:
- Turn the head as far as possible to the left.
- Turn the head as far as possible to the right.
- Repeat consecutively eight times.
- Transition to next exercise: Head returns to normal position.
Shoulders backward and forward:
- Pull shoulders back as far as possible.
- Pull shoulders forward as far as possible.
- Repeat consecutively 8 times.
- Transition to next exercise: Bend trunk forward, arms hanging toward ground.
Trunk twisting and arm flinging:
- From bent posture, fling arms up to left; at same time, twist upper body to left.
- Fling arms up to right; at same time, twist upper body to right.
- Keep trunk bent forward. Repeat consecutively 8 times.
- Transition to next exercise: Return to erect standing making a quarter turn left.
Stride Jumping
- Jump to a stride position.
- Jump with feet together.
- Repeat consecutively. On the fourth jump, make a quarter turn to the left. Repeat this until you face your original direction.
- Repeat whole series, making quarter turns to the right until you face your original direction.
- Transition to next exercise: The series'ends in erect standing, facing original direction.
Cadence Series 3
Arm Swinging Forward, Sideward, and Circling:
- From as standing astride position swing arms forward to shoulder level.
- Swing arms down to starting position.
- Swing arms to side at shoulder level.
- Swing arms down to starting position.
- Swing arms in a circle twice, forward, up, back, and down.
- The first four swings are done in a continuous movement. Perform all these movements consecutively for eight times.
- Transition to next exercise: At the end of the eighth count, bring the feet together.
Double Arm Swinging Forward and Flinging Up with Leg Lift:
- Swing arms forward to shoulder level.
- Swing arms down to starting position.
- Fling arms forward and up over head strenuously; at same time, lift one knee as high as possible.
- Swing arms down to starting position; at same time, lower leg to starting position.
- These four movements are done consecutively for eight times. Knees should be lifted alternately.
- Transition to next exercise: Stride standing.
Head Circling:
- Drop the head to the left.
- Roll the head in a circle to the left.
- The head is rolled to the left four times and then to the right four times.
- Transition to next exercise: Head returns to normal position.
Shoulder Circling:
- Circle the shoulders forward, upward, backward and downward.
- Make seven complete circles.
- Transition to next exercise: Extend the arms sideward at shoulder height. Bend the body forward to a right angle position.
Bent Over Airplane:
- Touch the left toe with the right hand.
- Touch the right toe with the left hand.
- These two movements should be done rapidly eight times. The upper body is twisted to perform the movement. The free hand is pointed toward the ceiling. The head is turned to look at the free hand.
- Transition to next exercise: Jump to erect standing.
Jumping Jack:
- Jump to a stride position and clap hands over head.
- Jump to erect standing position, arms at side.
- These movements are performed for eight times.
- Transition to next exercise: The series ends in erect standing position.
Cadence Series 4
Alternate Arm Swinging Forward and Sideward:
- Swing left arm forward shoulder level; at same time swing right arm sideward shoulder level.
- Swing arms down to starting position.
- Repeat alternating movement.
- Swing arms down to starting position.
- Perform rhythmically for 8 times.
- Transition to next exercise: Swing both arms down to side.
Arm Swinging and Elbow Flinging:
- Swing arms forward shoulder level.
- Bend arms, pull elbows back keeping them shoulder height.
- Thrust arms forward shoulder height.
- Swing arms down to starting position.
- Swing arms up over head.
- Bend arms, pull elbows down and back.
- Thrust arms up over head. Swing arms down.
- Directions: Perform 8 times.
- Transition to next exercise: Arms at sides.
Head Swinging and Circling:
- Swing head forward to left in half circle.
- Swing head forward to right in half circle.
- Swing head in complete circle and half to the left.
- Repeat, starting right.
- Perform rhythmically 4 times.
- Transition to next exercise: Head to normal.
Alternate Shoulder Circling:
- Circle left shoulder forward, up, back, and down.
- As left shoulder starts back, circle right shoulder forward, up, back, and down.
- Directions: Perform rhythmically 8 times.
- Transition to next exercise: Extend both arms over head, drop head back to look at hands.
Alternate Trunk Stretching and Bouncing:
- Stretch left arm up.
- Relax to starting position.
- Stretch right arm up.
- Relax to starting position.
- Bend trunk down. Without rising to upright position, pull head and trunk farther down in bobbing motion 4 times. Return to starting position.
- Perform consecutively 4 times.
- Transition to next exercise: Jump to erect standing position, arms bent.
Running in place:
- Arms bent to comfortable position.
- Legs lifted high in front, toes pointed.
- Gradually increase length and speed of run.
- Completion: Series ends in erect standing position.
Why Exercise for Fitness?
Many protest that they are too tired or too “busy” to exercise. Many will claim that their routine activities of life are strenuous enough to count as "exercise". But their jobs use certain muscles and neglect others. Balanced control is lost. The smooth, elastic muscle structure built up turns flabby. Fat builds up in the wrong places. Posture becomes sloppy.
It doesn't take much time and energy to keep yourself fit. What it takes are common sense and will power. It only takes a few moments to do a brief simple series of exercises and doing fitness exercises every day will help to maintain fitness. "These exercises are described here. There are three important things about them which should never be forgotten. First, you may become careless. Don’t. Their value depends on your doing them as correctly and precisely as you would under the eyes of an instructor."
"Second, do them all. For each of them is planned to preserve the tone of a certain set of important muscles. To do some and not do others is to fall short of the balanced control essential to efficiency and good appearance."
"Third, .... Don’t wait to be checked and supervised. Make it your own very special responsibility."
Daily Program
Warm Up Exercise:
Choose any cadence series or combination of them. Perform vigorously so that the body is ready for the more strenuous activity.
Full Dips:
- Assume prone fall position. Hands should be at least shoulder distance apart and fingers may be pointed either forward or to the side.
- Lower the body very slowly only as far as it is possible to go and still return without relaxing, to the starting position. Repeat this exercise as many times as possible. Increase the distance of the dip more and more until it is possible to touch the chin to the floor and still return without relaxing to the starting position.
- It is important to keep the body in a straight line from head to heels and keep the hips from sagging when doing the exercise. Having once mastered the ability to perform a full dip correctly, work for an increase in the number of consecutive dips you can perform.
Sit Ups:
- Sit on the floor with knees bent, feet flat on floor and as close to hips as comfortable. Keeping feet in place, lie down.
- Raise body to sitting position without moving feet.
- Return to lying position. Repeat.
The exercise may be made progressively more difficult by changing the position of the arms. Use arms overhead, then use with arms at sides. The action may then be started with hands behind the head. The number of times the exercise is performed should be increased as the abdominal muscles increase in strength. The sit-up will keep your abdominal muscles in good tone, but the oblique abdominal muscles can be reached better through the use of a side pleading and the opposite knee to elbow lift.
Wing Lifts (Extensions)
- Lie on face with hands clasped behind neck.
- Lift head and chest approximately 12 inches from ground, keeping feet in contact with ground. If chest is lifted higher than 12 inches it involves more than contraction of upper back and neck muscles.
- Return to starting position.
- Repeat as many times as possible in a quick rhythm. Elbows should not touch floor throughout the exercise. The number of times the exercise is performed should be increased as your strength increases.
- The exercise is not difficult to perform but should be continued only as long as good form can be maintained. The hands should offer resistance at the neck. This will improve the tone of the neck muscles.
Running
- When running in place, strive to increase the time of endurance. Never desert good form for time.
- When running for distance, increase the distance as often as possible.
Progressive Relaxation
- Lie back downward on the ground or the floor.
- Extend both arms overhead and stretch completely throughout the body.
- Relax the entire body, beginning with the fingers and letting the feeling of freedom flow through the body to the toes. Repeat.
An Even Older School Workout
In 1883, physical culture enthusiast William Blaikie wrote a book entitled “How to Get Strong, and How to Stay So.” The routine Blaikie proposes is simple. The only thing needed is a set of dumbbells. While this workout won’t get you washboard abs or huge delts, it will help a man develop the strength and stamina they need to carry out their day with vim and vigor.
Morning Strength Training
1. On rising, let him stand erect, brace his chest firmly out, and, breathing deeply, curl dumb-bells (each of about one-fifteenth of his own weight) fifty times without stopping. This is biceps work enough for the early morning. 2-3 pounds should suffice for most.
2. Then, placing the bells on the floor at his feet, and bending his knees a little, and his arms none at all, rise to an upright position with them fifty times. The loins and back have had their turn now.
3. After another minute’s rest, standing erect, let him lift the bells fifty times as far up and out behind him as he can, keeping elbows straight, and taking care, when the bells reach the highest point behind, to hold them still there a moment. Now the under side of his arms, and about the whole of the upper back, have had their work.
4. Next, starting with the bells at the shoulders, push them up high over the head, and lower fifty times continuously. Now the outer part of the upper arms, the corners of the shoulders, and the waist have all had active duty.
5. Finally, after another minute’s rest, start with the bells high over the head, and lower slowly until the arms are about the position they would be on a cross, the elbows being always kept unbent, liaise the bells to height again, then lower, and so continue until you have done ten, care being taken to hold the head six or more inches back of the perpendicular, and to steadily face the ceiling directly overhead, while the chest is swelled out- to its uttermost, Rest half a minute after doing ten, then do ten more, and so on till you have accomplished fifty. This last exercise is one of the best-known chest-expanders.
Now that these five sorts of work are over, few muscles above the waist have not had vigorous and ample work, the lungs themselves have had a splendid stretch, and you have not spent over fifteen minutes on the whole operation. If you want to add a little hand and fore-arm work, catch a broomstick or stout cane at or near the middle, and, holding it at arm’s-length, twist it rapidly from side to side a hundred times with one hand, and then with the other.
Afternoon Cardio Workout
In the late afternoon a five-mile walk on the road, at a four-mile pace, with the step inclined to be short, the knees bent but little, and the foot pushing harder than usual as it leaves the ground.
If, shortly before bedtime each evening, the youth, after he has been working as above, say for a month, will, in light clothes and any old and easy shoes, run a mile in about seven minutes and a half, and, a little later, under the seven minutes, or, three nights a week, make the distance two miles each night, there will soon be a life and vigor in his legs which used to be unknown; and if six months of this work brings a whole inch more on thigh and calf, it is only what might have been expected.