1938-39

I
568
GAMES AND PHYSICAL FITNESS
produces a want (as shown by the increased appetite), which has
to be supplied by means of the food. Muscular exercise, however,
not only creates the need for increased food, but also has
a stimulating effect on the organs connected with the process of
assimilating and digesting it.
As every game and sport differs to a greater or lesser degree, and
as also the character and nature of those who take part in them
varies, it is not possible lay down any universal rule for physical
fitness. The underlying principle, however, is moderation in all
things. Many people eat, drink, smoke and even exercise too
much. An excess of any is injurious to perfect health. The
following notes may be taken as a general guide to getting and
keeping physically fit.
Diet.
—While many people eat too much, there are some who do
not eat enough or who eat the wrong kind of food. It has been
pointed out that an increase of muscular action demands an in-
crease of nourishment ; it follows, therefore, that more food is
necessary when hard physical work is being done than when in a
sedentary occupation. Generally speaking, rich and heavy foods
should be avoided or eaten sparingly. For the athlete or games
player a well-balanced diet, containing plenty of variety, is necessary.
This will provide the proper quantities of proteins, fats, carbo-
hydrates, vitamins and minerals which are essential for health. The
normal English diet is generally sufficient for all needs, bearing in
mind that an excess of any particular food is apt to be harmful.
Meals should be taken at regular hours, and it is important that
the digestive organs should be given every facility to perform their
function properly. For this reason, violent exercise should not be
taken immediately after a meal as it tends to strain the digestive
organs, and if persisted in may lead to a derangement of those
organs and consequent loss of health. The average diet sheet of a
soldier's mess forms a very good guide to a successful diet, although
at times there is a shortage of green vegetables, which are so valuable
in maintaining health.
Although this is not a medical article, . a word must be included
on the action of the bowels. Forming as they do one of the principal
parts of the excretory system, by means of which waste and unwanted
matter is cleared from the body, it is essential that they should be
kept in good working order. The habit of regular times of evacu-
ation should be cultivated, and both diet and exercise of the
abdominal muscles will help. Although an occasional " spring
clean "
-
by the
.
use of purgatives may assist in maintaining health,
it is a mistake to get into the habit of taking them, as the bowels
will eventually cease to function normally and will not act unless
stimulated in this way.
Drink.—To function properly, the body requires a certain
amount of liquid and can absorb about three pints a day. It is
probably better to drink some of this between meals and not at
them. Liquid tends to increase the action of the skin and kidneys,
both of which are parts of the excretory system. The average
individual
does
not drir enough liquid, particularly in cold