The Morris County chronicle. [volume] (Morristown, N.J.) 1877-1915, 1909-08-17
OUR HEALTH DEPARTMENT.
CONDUCTED BY b. DEAN BRINK, PHYS
ICAL DIRECTOR x. NJ. G. A.
Health Hints.

Health means vitality, or power 20
combat disease, and proper attention
to the hygie 1ic care of the body and
sleeping apartments is essential, If
we would bring about this result.
Ventilate your living and sleeping
apartments. Following is a good
plan ;-If the room is so situated, open
opposite windows, or door and win
dow. If there is but one window, open
it few inches, top and bottom. The
bed need not be placed where the cur
rent of air strikes directly over it, but
free circulation of the air Is abso-
lutely necessary.
Sleep is essential. For during this
period the various broken down tissues
of the body are repaired and renewed,
and strength and vitality is stored up
against the demands that will be
made upon the body during the wax
ing hours. At least eight or nine
hours should be had each night, as
nature can not repair the waste in
less time.s 1t is best to lie on the right
side especially if there Is undigested
food in the stomach. And again, it
is less likely to crowd the heart and
lungs and thus interfere with their
proper functions. My advice then is,
get plenty of sleep in well-ventilated
room and as a well-known writer has
it, 1t will add years to your life, and
life to your years..
Proper bathing is essential to health
as it removes poisonous waste mater
ial from the surface of the body
thrown out of the system through the
pores. The cold plunge or shower is
best, if the body can stand the shock.
II after brisk rubbing of the body
with coarse towel. the blood does
not rush to the surface with warm
glow, the use of warm or tepid water
is advised. Though it is not wise to
remain in warm or tepid water longer
than is necessary to wash the surface
of the body.
Proper exercise will aid in the stor-
ing up of vitality. The amount of ex-
ercise varies and no definite rule can
be established, Each individual must
be "a rule unto himself = and expert
ment and determine just the amount
necessary for his own we'll being. If
possible, attend the gymnasium, as
with their trained instructors and
/ splendid equipment they offer a splen-
did opportunity for all round develop
ment of the body. In addition take
moderately long walks in the open air.
If not possible to take advantage of
the opportunities offered, the follow
ing exercises taken upon rising in the
morning, and just before retiring will
accomplish good results. Repeat each
exercise until slightly tired. Exercise
with windows open.
First. Assume the fundamental, or
proper standing position. with head
erect, chin slightly drawn in, should
ers well back, chest out, hips back
To properly assume this position the
following plan is suggested Stand
with back against the wall until the
back of head, shoulders, buttocks,
calves of legs and heels touch the wall.
(a). Procure a small tube, piece of
clean white clay pipe stem, straw or
GULL. Place between lips. Breath
through nostrils { If any difficulty is
experienced, see your physician, or
visit dispensary, as there may be
abnormal growths in the nose that
interfere with the passage of the air)
while counting ten. Hold breath for
three counts, and exhale forcibly
through the tube until the lungs
seem quite empty. (There will re-
main small residue OF air which the
system will take care of.
(bl. Breath and count as before.
Raise arms through front horizontal
to vertical position overhead, with
out bending elbows, at the same time
rising on the toes. Return to position
exhaling forcibly through tube.
lc). Breath and count as before.
Raise arms through side horizontal
to vertical position overhead. Lower
through side horizontal.
I'D Breath and count as before.
Raise arms through front horizontal
to vertical position overhead, palms
facing each other. Lower through
side horizontal keeping palms facing
out, and when hands are at sides turn
or rotate the forearm until palms face
in at sides.
Repeat with hands higher up under
the arm pits.
Repeat with right hand placed at
lower end OF stornum or breast bone,
left hand directly opposite at the
back, thumb up, palm facing outs
Exercise l. Go through movements
used in running, but without advanc-
ing the position Of the body. Hands
placed on hips Breath deeply.
Exercise 2. Repeat with arms at
front horizontal, palm down.
Exercise 3. Repeat with arms at
side horizontal, palms facing up.
Exercise 4. Repeat with arms
stretched vertically overhead, palms