WHAT EXERCISE TO TAKE DAILY
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. 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.
Finally, after another minute's rest, start with the bells high over the head, and lower slowly until the arms are in about the position they would be on a cross, the elbows being always kept unbent. Raise 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. However, it will be so then anyway. 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 forearm work, catch a broom-stick 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.
In the late afternoon a five-mile walk on the road, at
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