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 balls 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 glasses 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. |
| Lost sleep must invariably be made up. |
| Try to go to sleep happy. |
Rest
| When you work, work efficiently; when you rest, rest efficiently; whatever you do, do it with all your might. |
| When resting, relax perfectly; let go. |
| Stop worrying; think of something else; think of something cheerful. |
| Do not yield to impatience or to anger; they shorten life. |
| Think pure and beautiful thoughts; learn the beautiful thoughts of others and say them over till they become your own. |
| Cultivate a well balanced mind; preserve courage and cheer. |
Prevention of illness or of a depressed state of health
| Study the laws of hygiene and of sanitation. |
| Avoid patent medicines of all kinds. |
| When ill, consult a reliable physician. |
| Prevent illness by following the laws of health and by regular health examinations. |