Anna M. Galbraith

“ Clothes are not only an index of the character, but they help to make it. The clothing that comes into intimate contact with our bodies has a soothing or irritating effect upon the mind. It has also been said that for a woman to know that she was properly dressed had a soothing influence on the mind, second only to that of religion itself.
In the evening, laying aside the business suit of the day with all the anxieties and dust of toil, and replacing it by a tasteful house-gown, brings a sense of freshness that brightens the mind and stimulates the appetite. ”

“ The reason is plainly evident—all the hardest battles of life must be fought out alone, there is a feeling of isolation, as if one were struggling alone against the combined forces of the universe, and, at the same time, there is going on the struggle for the mastery between the two conflicting natures, “When I would do good, evil is present with me.” ”

“ History, as well as these magnificent legacies in marble and on canvas, teaches us that no greater fallacy could be imagined than that “we are women, and therefore weak.” On the contrary, “We are weak, because it never entered into our thoughts that we might be strong,” and it has been repeatedly proved that physical deterioration can be overcome by exercise, and that the same means greatly increases the mental capacity. ”

“ The too great concentration of the attention on one’s business or occupation is a self-indulgence that often ignores the importance of the lighter side of life and the legitimate claims of family and friends. ”

“ Self-control.—The perfect capacity for self-control in all directions and at all times is the ideal state at which we aim. It is the standard aimed at by developing the power of the will and the strength of inhibition. The great difficulties, the magnitude of the task, may be conceived of from the saying of the wisest of all men: “He who conquers his own spirit is greater than he who taketh a city.” ”

“ Good modern fiction should be taken up as a recreation by the woman whose life is laborious, its questions perplexing, and its complications tiresome; in other words, after the woman has left the high-school or college and has entered on her life’s vocation. For young girls, not only is too much time apt to be given to fiction which should be devoted to other and more important matters, but it is apt to do much harm by giving them a wrong impression of life. ”

“ Literature.—Not one of the least of the great molding influences on the mind and the social life of to-day is its literature, and the form of this which reaches the greatest masses of the people are the daily press, the literary magazines, and the modern novel. It is scarcely possible for the young to conceive the great impression which is made on the mind and character by the kind of books which they read. ”

“ The teachers of physical training have long felt that even the combination of gymnastics and athletic sports left much to be desired in the carriage and movements of the body, so classic and esthetic dancing, which stands between the two, more closely allied to gymnastics in its movements and to games in its spirit, was introduced as an additional gymnastic exercise, to harmonize the movements of the body, and to produce an ease of manner with a grace of beauty and of motion. ”

“ Not only are rest, recreation, and sleep in proper proportions essential to the health of the body, but they are equally essential to the quantity and the quality of the output of work. From them result a feeling of physical well-being, an exuberance of animal spirits which go into the work. The perspective is more accurate, the judgment is clearer, and the creative power is greater. Work goes of itself with a swing. Happiness is an expansive quality, that makes itself felt throughout the entire body, but its effects are most manifest in the mental power. ”

“ This last is the movement which displays to the greatest advantage the suppleness and elasticity of the articulations of the foot, and the adaptation of the arch to receive the weight of the body, and to transfer it to the distal pier, while the body is being moved forward by the same act. It is the execution of this movement which gives to the gait of woman that elegance and those graceful undulations which are so attractive. ”

“ The Relation of Diet to Various Conditions of Life.—The chief factors influencing bodily needs are age, height, weight, occupation, idiosyncrasies, and atmospheric conditions.
All activity of the human body, whether in the maintenance of its functions or in the performance of labor, is work. These two forms of work may be classified as physiologic and mechanical. Nothing in nutrition is more important than the relation of food to work. ”

“ There should be short walks, drives, sails, etc., and this outdoor life, with a contemplation of nature, is the most powerful restorative. The grandeur of nature, whether it is the mighty forests, with their refreshing shade and quiet, or even stretched in a hammock watching the sky and trees, or the constant surging of the vast sea, bringing rest in its unceasing restlessness, with [Pg 223] the ships sailing lazily along, until the whole fades away in the distant horizon. ”

“ Heat Value and Digestibility of Foods.—One of the chief functions of food is to supply the body with heat and energy; the food must be capable of digestion and absorption. Herein lies the exact value of any food to the consumer. In science the figures that are given for the digestibility of the various foods refer to the completeness or extent to which the food is dissolved and transferred to the circulation, and an indigestible one is that of which a considerable portion passes out of the system into the feces without being disintegrated and absorbed. ”

“ So that, in addition to the actual knowledge acquired by a college education, there are also the advantages of the discipline of and development of mind and body; the knowledge of how and what is worth while to study; the power to study and solve life’s greatest problems for herself and those dependent on her; the firm muscles, the clear brain, the steady nerves, the power of judgment, the control of the will, and the formation of character—on all of which the ultimate happiness and success in life depend. ”

“ From the age of seven to sixteen it is probable that one-half of the day of the Athenian boy was spent in intellectual and the other half in physical education. The aim of the Athenian education was to produce men, independent but respectful, freedom loving but law abiding, healthy in mind and body, clear in thought, ready in action, and devoted to their families, their fatherland, and their gods. ”

“ Hurry generally implies lack of system in carrying out the routine of work, or the undertaking of more work than the individual can accomplish without injury to herself. Few things can more certainly muddle the brain and produce a sense of physical exhaustion than a sense of hurry. Without the sense of this insane driver with a lash in his hands standing over one, she can work more rapidly, with complete self-possession, and do more accurate and better work. The peculiar sense of being hurried has a direct benumbing physical effect, that can often be felt in the brain as distinctly confusing. ”

“ Nearly three-fourths of the heat developed in the body is produced in the muscles at the actual moment of muscular contraction. Hence, we learn that the whole body is heated by muscular exercise; the even temperature of the various parts is maintained through the circulation of the blood. This combustion, going on throughout the entire economy, is the source of all force or energy in the body. In every movement, every breath taken, in the change even of a muscle of expression or the conception of a passing fancy, combustion has occurred and potential force has been liberated. ”

“ Another and most important secret of success is to recognize failure as only a stepping-stone to higher things. Eggleston says, “Persistent people begin their success where others end—in failure.”
The people who succeed in this world are the people who get up and look around for the circumstances they want; if they cannot find them, make them. ”

“ When the brain is well supplied with a powerful circulation, and a rich blood-supply from a good digestion furnishes it with an abundance of pabulum, the cares of life are borne with equanimity and cheerfulness. One of the most unerring signs of failing health is the inability to withstand the pressure of these same daily cares. When the cares that formerly sat lightly on the shoulders become well-nigh an insupportable burden, a state has been reached where the mind reacts on the body.
Worry.—It is readily evident that worry is bred of exhaustion, and is one of the signs of overwork ”

“ But not only is there to be considered the danger of laying the seeds of disease from going out into the cold air while the body is too lightly clad, but also that, in order to maintain the normal temperature of the body in winter without the aid of warm clothing, requires a greater expenditure of nervous energy, which in turn is the equivalent of a large amount of life force. It is not only imprudent, but most injurious, to exhaust unnecessarily the powers, of the body, when mere mechanical appliances, like clothing, will obviate this continuous expenditure of vital energy. ”

“ The life and conditions of a working woman who has six or seven children in a few years, who has small means, and but little help, is in my judgment the very hardest of any human being in our modern social system. ”

“ Municipal governments are beginning to recognize the fact that the maintenance of public playgrounds not merely promote the good of the individual, but lessen the death-rate, the poverty rate, the criminal rate, and it has been found that the working capacity of the people depend in some way upon the recreation afforded them.
Sports for women are essential, not only to better fit the individual for her place in life, but as an offset to the deadly monotony of her work. The predominating note of sports should be joy, exhilaration, and the social features of games. ”

“ Women at all ages take themselves and life too seriously. This is in all probability due to a defective early education; between the long school hours, home study, housework, and sewing, they had neither time nor opportunity to cultivate a love for play and games, and so the play instinct was not developed, and if not developed in youth, the chances are that it never will be. In middle and advanced age, when the stress and storm are at their height, nothing is so sure a restorative to overtaxed brains and overwrought nerves as games, sports, and a love of fun. ”

“ The mother who so honestly works and plans for the good of her family as to give herself no time to rest after her physical efforts is in such an exhausted condition as only to be able to give them the tired and critical side of herself for daily association. There are few human achievements much finer than to make human beings happy, and this power woman is endowed with to a very large extent. ”

“ Proper health without proper breathing is a physical impossibility. It is necessary that those portions of the lungs which do take part in ordinary breathing, and which would atrophy from lack of use, should be fully developed and kept ready for suitable exercise. As soon as the lungs grow weary and the power of breathing is exhausted, the most powerful muscles of the body give way. The pleasure of vigorous walking, especially in mountainous places, is alone for her who can respond easily and readily to the enormously increased demands on the power of the respiration. ”

“ Gymnasium or Classic and Esthetic Dancing.—For the gymnasium dancing there must be, first of all, the loose dress and heelless slippers, and an abundant supply of fresh air at a proper temperature, while the foot grips the floor as tenaciously as in boxing or fencing; a smooth floor renders an artistic execution impossible. The floor should be rough or covered with canvas, when dancing becomes as good a developer of the heart and lungs as running or swimming. ”

“ Within limits, fear as a primary instinct has been and is eminently useful. It is the cry of alarm raised by the senses which act as guardians of the body, and, at a signal, in virtue of the nervous automatism, the organism is put in a position of defense. On the other hand, fear may serve to paralyze, as has been observed in the case of birds, many of which, though scarcely wounded by the small shot, fall to the ground as if struck by lightning, panting with wide-open eyes. In human life, while fear incites to activity, it may also paralyze that activity. ”

“ Food is the physical basis not only of the individual activity, but also of social energy. Any causes, therefore, which limit the food supply or increase the burden of securing adequate nourishment strike a blow at the nation’s vital power.
We must constantly keep in mind that the energy output is practically the energy requirement, under given conditions, of course; and the expenditure caused by the muscular activity of a particular individual cannot be reduced without affecting the work done or causing the loss of body substance. ”

“ Maine furnishes many of the most beneficial of our health resorts, combining as it does so many attractions—its bracing atmosphere of pine forests, its beautiful scenery with vast expanses of water, and the great variety of diversions which it affords. ”

“ Mental attitude refers not to the will or the emotions, but to the mind in its entirety. The trend of a woman’s thoughts, the use she makes of her intellect, the strength of the volition, the sense of responsibility, and the objects of her life are all questions that have a distinct bearing upon the bodily functions and the health of the individual. ”

“ The proper avocation of the tired housewife, who has been on her feet all the time and whose vocation is manual labor, will be the diversion of the mind by reading a good book, while comfortably pillowed on a veranda chair, a drive, a visit to some congenial friend, a game of cards, or music. ”

“ And so a very inferior success may be the tomb of energy and the satisfied goal of ambition, instead of a stimulus to higher things.
Lack of success may also be caused by indulgence or lack of courage, the individual preferring to sail along the chartered course of mediocrity rather than to strike out a new path for herself, involving risk, anxiety, and endless work. ”

“ The athletic exercises and games to which women are best adapted, and in which they are most likely to excel, are all forms of dancing, calisthenics and light gymnastics, archery, lawn-tennis, swimming, field hockey, lacrosse, sprint running, bicycling, rowing, canoeing, golf, skating, fencing, basket-ball, and all gymnastic plays and games.
In all athletic exercises in which women engage, good form, rather than great records, should be striven for. Women may be excused for not being as strong and enduring as men, but they cannot be excused for not being more finished and graceful. ”

“ The unmodified foods, such as grain, vegetables, fruit, meat, eggs, and milk, may be depended upon to amply supply all the necessary elements to sustain growth, functions, and waste of the human body. On the other hand, foods which it is proper to designate as “artificial” are not only not essential to an adequate diet, but when they are used freely may render a diet very one-sided or deficient. ”

“ This is what makes gymnastics so valuable as a means of physical training and development. The first essential is to learn to handle one’s own weight, and to have the muscles of the body under complete control, and much of the interest and fascination found in practising heavy gymnastics come from this acquired power over one’s own body, and the ability to make it do the feats and stunts which one desires it to do. This is one reason why children love to climb fences, trees, etc., and test their ability to handle and master themselves in new and untried situations. ”