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(4) Take daily open-air exercise, in the sunshine when
possible.
Exercise is essential to health and growth, and should be
regular, but adjusted according to the physical condition.
Out-door exercise is, of course, the best.
The greatest of all germ killers is sunlight. A very large
number of illnesses are caused by germs which are really
extremely minute living organisms. They thrive and multiply
in waste, rubbish, dust and dirt and in dark and gloomy places.
On the otherhand germs are killed by certain disinfectants and
by light. One of the most difficult of germs to kill is the germ
of tuberculosis, but even that is destroyed if exposed to direct
sunlight for 15 minutes.
Therefore every effort should be made to secure all the
light and sunshine possible both in houses and elsewhere.
sleep and regular habits.
(5) Go to bed early to get sufficient sleep, and be regular in
your habits.
Sleep is nature's medicine for all ailments. Sleep, however,
can be of various degrees, e.g., restless, fitful, deep, etc.,
dependent upon the mental and physical condition of the
sleeper, and also upon the circumstances under which he is
sleeping. Children from 5 to 14 years of age need to sleep
about 10 hours out of every 24 hours. Children under 5 years
of age need at least 12 hours sleep per day. The best rest is
obtained during the early hours of the night. Retire to rest at
the same hour each night.
Regularity in all habits, personal and otherwise, is of vital
importance in the maintenance of good health.
cleanliness.
(6) Wash the whole body at least once a week.
The human skin is covered with thousands of tiny openings
called pores, which help the lungs and the kidneys to keep the
body healthy. If the pores become choked up, as they do if
the skin is not regularly washed, the whole system suffers in
some way. Therefore be sure to wash the whole body weekly
and the face and hands several times a day. The pores of the
face and hands being generally entirely exposed, are constantly
being shut up with dust and dirt. The hands, moreover,
are often the means by which germs are conveyed into
the mouth.