Health Exercises for Women and Girls

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Women, whether in India or elsewhere, or no exception to this universal trend, and are coming forward making their presence felt in every sphere of life.

It is also being recognized in an increasing measure that women too must equip themselves for their changing role; that they should be physically fit, strong and healthy through regular physical exercise, proper and adequate food, sufficient rest and sleep, hygienic habits, a regular life and a happy, cheerful disposition.

I am giving in this pamphlet two sets of exercise especially planned for women. Girls from the age of 10 to 12 as well as grown-up women also can do these if done regularly, these exercise can help to keep the body in good order throughout life.

The beginner should start with the first schedule, and in each exercise, perform the number of repetitions which she can do Comfortably. (The number of repetitions indicated in the schedules is only a guideline for beginners.) The number of repetitions should be increased gradually, say, one additional repetition for each exercise every day (or every 2 days). When she is capable of doing daily 30 repetitions of each exercise and also finds no difficulty in going through the entire set, then, she must stop this schedule, and go over to the second schedule.

In the second set also start with the number of repetitions you can do Comfortably; then, increase the number gradually. I is not necessary to do more than 30 repetitions of each exercise.

Thereafter you can go by your feeling, take up one or the other schedule. The number of repetitions also can be varied according to the physical condition on a particular day.

Proper breathing during the exercise is very important and should be done as indicated.

Concentrating on the parts being exercised will produce quicker and better results.

Select a suitable time for your exercise - when you are not in a hurry, or tired, or too hungry, or haven't just had a heavy meal, etc., - and stick to that time. Regularity is very important. One day and week may be taken off.

Do not exercise when sick or unwell. Do not do these exercises during periods of menstruation you find uncomfortable; but on the other hand, you may continue to do so as on normal days if you have no difficulty. In fact, regular exercise will help you out of those difficult and uncomfortable days.

Dress for the exercise in such a way that there is no interference with free movements. The dress must also be sufficiently loose to permit free circulation of blood and should be suited to the weather.

The place for exercise should be clean and airy and protected from too much heat, cold or dampness.

After exercise a good bath and a change of clothing will give a clean and fresh feeling. Before the bath, a short self massage with oil will keep the muscles soft and the skin healthy.

A tumblerful of either a hot or cool drink after exercising could be very soothing and pleasant.

Finally, before you start on a programme of exercise it would be prudent to consult your doctor. This is particularly so in the case of older women who have not exercised before.