John Sinclair | Sinclair, Sir John, The Code of Health and Longevity; or a General View of the Rules and Principles Calculated for the Preservation of Health, and the Attainment of Long Life, London, Sherwood, Gilbert & Piper, 1833. | | Definition | Objective | | | Increases considerably the powers of the body, assist the digestive organs, increase in size and strength, also has effect upon the mental faculties, exercise prevents and cures disease.
Sinclair, 195-6, 222-9. | | Frequency | Type / Mode | At least once a day
Sinclair, 233.
| Youthful exercises — hopping, running, throwing, lifting and carrying weights, balancing, climbing, skipping, sliding, skating, swinging, dancing.
Manly exercises — tennis, cricket, golf, shinty, swimming, rowing, angling, hunting, agriculture
Gymnastic exercises — leaping, foot racing, hurling, wrestling, boxing, cudgelling, fencing, archery, and modern military exercises
Healthful exercises — (external) — walking, riding, carriage exercise, sailing, boating, bowling, quoits or (domestic) — billiards, shuttle-cock, dumb-bells, pensile-beds, declaiming
Sinclair, 196-217. | | Duration | Time of Day | Intensity | According to Cheyne — for the studious, 3 hrs. for riding, 2 for walking with these times split before and after dinner.
At least one hour but for those who can, 2-3 hrs. should be spent on horseback & for those who can not ride, the equivalent should be spent walking.
Sinclair, 232-4, 238.
| When weather is not too hot, proper period for active exercises is in the open air between breakfast and dinner. One does not want to exercise after a heavy meal.
Before a meal.
Sinclair, 232, 234. | Exercise should be continued until we feel an agreeable lassitude, and a sensible degree of perspiration.
Moderate exercise in proportion to the constitution and time of life.
Exercise should proceed to the borders of fatigue, but should never pass them.
Sinclair, 233. | |