excretory
glands.

The student must be cautioned not to overdo this early morning
exercise. The mile run, the mile row or any other strenuous exercise
is strongly to be discouraged at this time of the day. If one overdoes
morning exercise, he is likely to feel somewhat depleted and fatigued,
throughout the remainder of the forenoon, and his ability to do a high
grade of mental work is decreased rather than increased.

Besides the morning exercise, every person who wishes to live a
vigorous physical life should have from one to two hours of heavier
exercise during the latter part of the day or evening. This exercise
may take any one of many forms. It may be golf, tennis, foot-ball,
base-ball, cricket, rowing, lacrosse, basket-ball, cross country
running, track or gymnasium work, etc., etc. The immediate results of
this exercise should be largely to increase lung and heart action and
to cause a sufficient fatigue of the muscular system so that rest is
sought and may be followed by dreamless, recuperative sleep.

It might at first seem paradoxical that to build up strong muscles we
must first fatigue them, but that seems to be Nature's plan. The only
way to build up a strong physique is to use that physique and use it
to its maximum capacity.

If one exercises thus freely and eats abstemiously he ought not to lay
on fat. If he does lay on fat, he may know that he is eating more than
he needs and he should make his diet more temperate. The youth of
eighteen or nineteen who is tall and rather spare, and whose muscular
system has not reached its full development would, of course, increase
his weight incident to the growth of his muscular system. This
increase in weight must not be confused with increase of weight
through fat deposit. The latter should be avoided--the former should
be encouraged.

Not by any means the least important thing accomplished by physical
exercise is the association with his fellows incident to his exercise.
The courage, nerve control, quick judgment, agility and strength
required on the foot-ball field make no small part of the young man's
equipment to fight the battles of life. The conditions of these games
give frequent opportunities for the young man to cultivate the spirit
of honesty and fair play--the spirit, without which, no man can reach
his highest success in the real contests of life.

4. THE HYGIENIC REQUIREMENTS OF SLEEP.

The personal hygiene of sleep is by no means an unimpor