The Evening statesman. [volume] (Walla Walla, Wash.) 1903-1910, 1906-11-26
REST AND EXERCISE.
UNDERWORLD Is QUITE AS HARMFUL
AS OvERWORK.

SnO&A -
Not Exhaustive.
Underworld is quite as harmful as
overwork. But proper rest is Of ex-
ceeding Importance. Any excess Of
work decreases instead Of increases
strength. When muscles work heat Is
generated. They burn among the prod
ucts of their combustion. being car
bonic and some other acids. Now,
| these acids hinder further action. as
the product of the combustion Of coal
-ashes-deadens a fire. The sensation
we experience from this physiological
clogging is fatigue-nature's warning
to rest or suffer the consequences. If.
when fatigue is felt, further action
ceases, the blood impenetrating the
muscles carries away their products.
Fatigue then disappears and the u
cles are in condition to renew their
activity. So periods Of rest after OK
ertion are absolutely necessary.
In some muscles, like those Of tho
heart and breathing organs. the periods
Of rest between the rhythmical efforts
balance the effects Of the efforts; hence.
in our normal condition, u heart and
lungs never feel tired.
There is every reason to believe that
when fatigue is profound and too fire.
quently repeated renovation is not
thorough, and there is consequently a
loss of strength.
Constant physical strain, even though
1t be slight, saps ervOu force. To
feel well more energy must be formed
than is expended. Now, while work.
by stimulating the heart and lungs,
produces energy. at the same time 1t
expends 1t, yet during work more en-
ergy is necessarily expended than Is
formed. Energy accumulates In the
rest after work, but only when rest Is
sufficient will the total energy formed
exceed the total expended. When work
Is excessive rest cannot be sufficient
and we have a loss of energy.
On the other hand, If rest be excess
i've, as when one works too little, we
still have a loss of energy, for In this
case, although the expenditure Is COM
paratively slight, it is constant, and it
Is not fully reformed, because there IL
little stimulation Of the sources Of en-.
ergy.
Unless rest has been preceded by
work, but little energy forms in quies-
cence.
To be beneficial, exercise should be
stimulative and not exhaustive. Let
me explain just what I mean. An ex-
ercise is stimulative when the fatigue
caused by it Is partial and Is at the
same time exciting enough to attract
much nutriment and oxygen to the
parts involved. Thus will the gain ex-
coed the loss. All vigorous exercises
are stimulative. They cannot be ex-
haustive, for, being vigorous, they re-
quire in their performance fairly fresh
muscles. One has to. discontinue such
exercise when but partially tired. They
are stimulative, because the blood flow
to parts vigorously exerted Is far great
er and more prolonged than would be
the blood flow to parts slightly ex-
erted. Exhaustive exercises are those
that are prolonged for many hours, and
these, not being vigorous, may be con-
tinued to the point Of extreme fatigue.
Economy of energy. which We hear so
much about, is desirable only when n
performs as much work as he should
and when, therefore. any excess is in
furious. Such a one may acquire the
habit Of resting. He should, when he
can, at odd times during the day, thor.
oughly relax himself, learn to take
things easy. Do not rush and tear
when mere habit is the only excus for
It. Some persons 60 always as though
for a doctor or to catch a train. Deli.
cate women, oppressed with the strain
Of homework, would be benefited by
breaking their work with occasional
intervals of rest. They should sit when
not obliged to stand and lean back in
a chair when they need not be bolt up
right.
AS to the amount of sleep required
by the average man, l think that seven
hours is sufficient. Some constitutions
may need an hour more; some may do
with an hour less. Growing youths and
children require ten or twelve hours
sleep. A fairly good general rule is to
go to bed at such a time that you can
get up at the necessary hour without an
alarm clock. .
1t is not hard work, but overwork,
that kills. Severe work should not be
practiced more than three-quarters Of
an hour three times a week. Easier
exercises may be done every day.
If one wishes health and long life he
should not force himself to work after
he is fatigued by exercise, and he
should W attempt anything that is
beyond his strength. If it be true that
grinding is wearing. it is i%ndisputa-
BILE that proper exercise Is vitalizing
and conduces more than all else to a
long and vigorous life.
The length of time required by
proper exercise is insignificant, half
an hour three times a week of real
work being sufficient. Let the business
or professional man who has no time
for a gymnasium keep two or three
pairs of moderately heavy dumbbells
under his bed. Let him exercise with
these in various ways. He may also,
If he can SPARE the time. perform some