We have now changed all that belief. We do know that we may inherit certain disproportions, certain maladies, that interfere with our soundness; these we have to fight against. Knowing them, we can fight intelligently. Our duty lies in taking the resources of strength that we possess, and making the most of them. We are to give ourselves the largest opportunity to make ourselves useful to our friends and to our world in general as much as we may with the portion of vigor that we receive by inheritance, and we are to develop that portion as much as we possibly can. Doing something for ourselves will sometimes be the greatest unselfishness.

This teaching the Country Girl should take to heart. It is her duty to recognize the great value of her physical vigor to the life of her realm, and to do all in her power to conserve it and to increase it. She should think of this not only because she is of tremendous importance in the home of to-day and because its happiness depends in large measure upon her buoyancy and cheer and hopefulness, which may so easily be increased or diminished by her physical state, but also because she has so great a part in bearing the torch of life to another generation. Let me repeat the words--it is her duty; and again, and yet again let me say it--it is a duty!

It is a duty to exercise every part of the body, the hands, the wrist, the fingers, each finger! Every part of the body has a function and should be prepared for its uses. The lifting muscles, the straightening muscles, the apparatus that pulls and that pushes, that bends and that twists; the machinery for stepping with vibrancy, for going uphill, for going downhill, for walking on the gra.s.s, on irregular stony paths, on cement walks; every kind of movement has its special apparatus in this wondrously varied human body and all should be developed and rounded into perfection.

Housework affords a training for more of the body's needs than perhaps any other occupation. The household administrator has an advantage there, and the physical vigor of women in this country ought to increase as they more and more have the opportunity to take up this work in their homes. Probably when every house in the country has mechanical appliances so that there will be enough work in the household and not too much, the health of the nation will increase by leaps and bounds.

At present housework, especially in the country, affords wearying labor which is not so well adapted to the development of physical strength as it might be because it is not systematic. Certain parts of the body are overexercised and certain parts are neglected. The result is frequently a body with a semblance of strength but with, as you might say, strands of weakness, rendering it liable to fall at the least onslaught of infection or unusual strain. These lacks should be made up for by consistently arranged exercises, by carefully studied diet, and by proper sleeping plans, so that there may be rightly developed muscular force--not too much and yet enough; so that there may be perfect circulation; fat enough and not too much; and that there may be a full supply of energy. If the young woman is vain enough to wish not to be portly when she is forty, she must not wait till she is forty-five to go to work at it; she should begin at twenty to train for that special form of beauty; if she does this she will soon express it in trimness, in an energetic and graceful step, in the exact curve of the spinal column at the small of the back, the right lift of the chest beneath the neck, and the perfect position of chin, elbows, shoulder blades, hips, feet, and all the parts of the body, for walking, sitting, standing, running, sleeping, and for every possible activity. Beauty is a thing to be valued and worked for; but a greater motive for the attention necessary to the full development of our physical powers is that we should be able to give to our children the greatest allotment of beauty and vigor that we can possibly command.

Miss Goldmark in her valuable study, _Fatigue and Efficiency_, says that the results of overstrain in the labor of women are manifest in a heightened infant mortality, in a lowered birth rate, and in an impaired second generation. We should take this to heart. Not to make a struggle to increase our store of vigor for the sake of the children that are to be is to do them a great wrong.

For girls under twenty the responsibility of the mother is greater because so much depends upon the establishment of the daughter's health during these earlier years. But girls themselves should take it upon their own responsibility to a large extent also. In the appendix to this volume will be found a bibliography where among the works published by the Young Women's Christian a.s.sociation, the girl may find some that will answer many questions that perhaps have puzzled her in the period of swift growth between fifteen and twenty.

Every mother should be in her daughter's confidence in regard to all questions of health and physical well-being. And now and then the father should stand his daughters up in a row before him, look them over, and see for himself whether they are sound, blooming, well developed and rosy. Do their chests stand up good and strong? Is the chin well down and back? Are the shoulders well back? Can they take full, deep, long breaths? If they were set back against the wall, would the hips be close to the wall, the shoulder blades nearly flat against the wall and would the girls be perfectly comfortable in that position? And can they then walk off, holding the frame in this way, and keep the position firmly and gracefully? How hard can they hit, how fast can they run, how high can they jump, how much can they lift, how free are they from pain, and how happy are they? If the answers to these questions are not satisfactory, that farmer's crop of humanity does not take a prize! And he should try to know the reason why. It is not a lightning streak of divine disfavor that has destroyed this crop. It is just as impossible that a woman should have a beautiful child if she has been the victim of overstrain for ten years before that child is born, as it would be to get a good crop from absolutely untilled ground. The home is the field for the harvest of children. That ground must be cultivated as carefully and a.s.siduously as any other, or the harvest will bring no honor to the family.

If the young girls in the farmstead do not measure up to the standard, will they try to do what is in their power to make themselves more strong, fit, and beautiful? It will take six weeks of hard, unremitting work, by night and day and every hour in the day, to turn a round-shouldered girl into a well-shaped, straight-shouldered, elastic figure. Is it worth while? The result will be a girl with better breathing capacity, more vigor, more beautiful carriage, and in every way better prepared for a happy life. There are some wrongs that are done to the young people by neglect of the laws of health that never can be made up to them. But there is much that can be done, and perhaps it is not too late to correct some errors and to make up for some losses.

Health conditions on many farms are not up to the mark and among the causes of this the Report of the Commission on Country Life mentions the too long hours of work. There are of course other causes. Three meals a day of pork and bread, seven days in the week, fifty-two weeks in the year, year in and year out the same, will never produce blooming youngsters, especially if we are speaking of the delicate const.i.tutions of girls. Nor will bedrooms hermetically sealed from air during half of the breathing time, favor development of lung-capacity.

Theoretically, the farm should be the most healthful place for the growth of human beings; and wherever sanitary conveniences are installed, health conditions need no betterment. The point is not that the rural people have declined from a former better condition, but that they have not gone forward so fast as they might. While the residents of cities have at the command of new science been making swift progress in sanitation, working vigorously on the problems of pure food, good water, the suppression of tuberculosis, pellagra and other diseases, the country people have not so swiftly answered the call.

Such movements as, for instance, the one to provide pure milk for babies, lower the death rate in the cities, while the health rate in the country has not shown a corresponding rise. This is simply because the country towns have not waked to the importance of these endeavors toward betterment. The country may be the home of abounding physical vigor; but many an unsanitary farmstead and many an unregenerated village is still in a decidedly unmoral state of ill-health.

In this matter a recent investigation in New York State has aroused serious apprehension. Statistics were made public showing that the death rate in so-called rural districts was increasing as compared with that of the large city, New York, the conclusion being that the country would have to give up its world-old claim to being a supremely healthful place to live.

If, however, we look into the matter more closely, we may find a ray of hope. The investigation included under the word "rural" towns of over eight thousand inhabitants, the division being no doubt made because of the fact that the United States reports were, up to 1810, made on a like basis, and other statistics could be more conveniently compared if these were included. But the census of 1910 makes the word "rural" cover towns and villages of 2500 and under, and what we understand by rural conditions pertains to this smaller grouping. The larger grouping includes a number of towns that are manufacturing in character, that sometimes contain a large foreign element, that have the beginnings of congestion without the open air to offset them, and that have notoriously not followed in the steps of the larger cities in sanitation. Thus these very unrural towns bring down the average.

We feel, then, that we have a right to take heart of grace and tell ourselves that the open country is as good for health as it ever was.

Moreover, farm houses are rapidly acquiring the princ.i.p.al appliances for sanitation. The wells are being looked out for and the pure condition of the water supply being insured from contagion; and the level of education in regard to sanitation is being rapidly lifted. At present, the small towns and the larger villages are about on a par in regard to indifference to the laws of health, and to the necessity for framing new ones to meet new demands. But in the smaller villages and in the open country the necessity is not so pressing because the congestion has not been so immediate as to cause depression of the death rate there.

Therefore we may say that the girl who is born in the open country or in the small village is more likely, all other things being equal, to keep her hold upon life than any other girl in the land.

It is said that sixty per cent. of the school children in the country suffer from removable physical defects. The countryside has its share of these. Fortunately for girls, life force is more persistent with them than with boys, and women are longer-lived than men.

Sometimes fate deprives the home of the mother, and then heavy burdens fall to the daughter, too heavy for her young and undeveloped body. It is then that the young girl feels the necessity for a better understanding of her physical needs. Wanting this, life-long suffering may be the result of undertaking severe labor ere yet her health is thoroughly established or her maximum growth has been gained.

There is much, then, for every young woman on the farm both to study and to practise. The following code of rules is suggested as an aid and as a reminder:

CODE OF RULES FOR MAINTAINING HEALTH

_Bodily carriage_

Hold the head erect.

Keep the chest high.

Hold the abdomen in.

Rest the weight of the body on the b.a.l.l.s of the feet.

Keep this position constantly, by day and by night.

When lying down, stretch out; do not curl up.

_Exercise_

Make a special study of the proper times for exercise and take a normal amount of it at those times.

Let nothing induce you to undertake severe bodily work or strain when the body is not in a condition to sustain the strain.

When all conditions are right for it, take a good deal of joyous exercise. (No one can regulate this for any girl but the girl herself.) Learn some systematic exercises and practise them every day.

Systematize the exercise in housework as far as possible and supplement it when needed by long walks and hill-climbing.

_Correct breathing_

Take long breaths of fresh air on rising and frequently through the day.

Breathe always through the nose and from the diaphragm.

Keep the air in the room fresh by day and by night.

Breathe deeply to keep the mind clear, the blood pure, and the spirits buoyant.

_Clothing_

Let the weight of clothing hang from the shoulders.

Have the clothing loose enough to allow free play of the diaphragm in breathing and of the limbs in exercise.

Protect the feet and ankles from exposure to wet and cold.

Keep the chest well protected but do not over-wrap the neck.

_Food and eating_

Have meals absolutely regularly and at proper intervals.

Choose foods adapted to present needs. Study adaptation of foods so as to know how to choose.

Drink at least six gla.s.ses of pure water daily, between meals.

Always think and speak of something pleasant while eating.

_Elimination of waste_

Free the body from poisonous waste by keeping the bowels active.

By keeping the pores of the skin open.

By using a great deal of well-planned, vigorous exercise.

By general cleanliness.

_Cleanliness_

Take a cold tonic sponge or shower bath every day when in good health.

Take a warm cleansing bath once or twice a week.

Keep the mouth and skin free from dirt and germs.

Give perfect care to the hair and the finger nails.

Wash the hands before eating or serving food.

Brush the teeth at least twice every day--on rising and on retiring; after every meal is better still.

Avoid gathering or spreading disease germs through any form of contact.

_Amount of sleep_

Ten and one-half hours (8:30 to 7:00) for those 10 to 14 years old.

Ten hours (9:00 to 7:00) for those 14 to 16 years old.

Nine and one-half hours (9:30 to 7:00) for those 16 to 18 years old.

Eight hours (10:00 to 6:00) for those 20 to 30 years old.