The individual mother must plan her environment and her work as nearly as possible to the ideal. Living in the country with good roads has the advantage of outdoors. An outdoor sleeping porch is much to be desired. For indoor sleeping or working, the room should be thoroughly ventilated with a constant current of fresh outdoor air, with the temperature not above 68° F. for working, and from 32° to 60° F. for sleeping. Extra clothing may be worn rather than to keep the windows closed.
A habit of deep breathing of outdoor air for about ten minutes on rising, at bedtime, and at several stated times during the day, will be wonderfully beneficial. The mother is now breathing for two, and the baby needs much oxygen.
Light household work is beneficial. Long standing, lifting, or pulling heavy weights, scrubbing on hands and knees, running up and downstairs, much stooping, working long over a hot stove, the use of a sewing-machine treadle or a washboard, are harmful. If the responsibility of the household work rests upon the mother, she must use her ingenuity to reduce it to its lowest terms of muscular energy.[4]
Walking is the best athletic exercise, two miles a day being desirable. It should be taken in easy stages, stopping to rest when tired, or a part of this distance taken at different times during the day. Golf, tennis, basketball, skating, horseback riding, bicycle riding, swimming, rowing, dancing, surf bathing, long rides over rough roads, involve the risk of overstrain, and should be omitted.
Special Exercises. Clothing should always be very loose, especially around the waist, and the room should be well ventilated, for these exercises.
Breathing Exercises. These should be taken out of doors if possible; otherwise, at an open window. Breathing should be from the diaphragm. Repeat each exercise three to six times, or until fatigue begins.
1. Standing, hands on lowest margin of ribs, thumbs toward back, fingers few inches apart. Blow the breath out slowly, bending body forward at hips and pressing in gently with the hands to force out the air. Return slowly to upright position, breathing in through the nose gently to utmost capacity. Hold breath ten seconds and repeat exercise.
2. Stand erect. Take a deep breath, rising on balls of feet, extending arms out at side, shoulders high, hands clenched and describing small circles, as though boring. Hold ten seconds, then gently drop arms, blowing out the breath as long as possible.
3. Lying on the back, hold one nostril closed and breathe in slowly and deeply through the other. Hold the breath five or ten seconds, close the second nostril, and breathe out through the first. Repeat, breathing in through the first and holding the second closed; hold the breath, close the first, and breathe out through the second. This is a soothing exercise.
Trunk Exercises. Any one not accustomed to these exercises should consult the physician before beginning them during this period. All exercises should be done slowly, with no jerking movements.