Hardening

HARDENING, the increase in the body's resistance to various harmful external influences and the cultivation in it of the ability to quickly adapt to changes in the external environment (particularly to sharp atmospheric and temperature fluctuations). As one of the elements of physical education and a means of strengthening health, it is included in all systems of physical culture and in recent years has acquired the character of a particularly widely practiced preventive measure both in relation to the health of children and adults. It is achieved through the rational use of the natural forces of nature: sun, water, and air, the physiological effects of which on the body lead to the exercise of its various functions and the development of certain new properties (see Aerotherapy, Heliotherapy, and Hydrotherapy). The mechanical and thermal action of water and air, the thermal and chemical action of sun rays cause changes in the general metabolism, in the activity of the nervous, cardiovascular system, organs of respiration, blood and hematopoiesis, etc., the intensity of which depends on the strength of these factors and the individual characteristics of the persons subjected to their influence. Therefore, when carrying out systematic hardening, it is necessary to fully utilize the possibility of dosing the natural forces of nature in relation to their studied properties (action of temperature, duration, intensity, etc.) in accordance with the constitutional, age, health status, etc. characteristics of the persons undergoing hardening. The objectives of hardening can be served by various forms of water procedures (full and partial rubdowns, baths, swimming, douches), air procedures (air baths, staying in the air in semi-nude and nude form, living in tents, etc.) and sun baths, the choice of which should depend on the properties of the locality, climate, conditions, household features, presence of skills, etc. The rationality of the application of hardening means requires 1) a gradual increase in their intensity; 2) the duration and continuity of their action on the body; 3) periodic accounting of the effect of their impact on the body for control purposes; 4) in relation to children - rejection of the use of means with strong action (sun baths at temperatures of 30-35° and above, swimming in water below 10-11° and the like). The unusual form of hardening that has gained some popularity among us, consisting in developing the ability to bathe daily throughout the year without particular harm to the body, including in winter in holes in the ice, should be condemned as not justifying the risk associated with this procedure. The implementation of hardening measures does not require any complex equipment and always provides for the involvement of broad masses in physical education. The following requirements are made for places where mass hardening is carried out. Areas for sun and air baths should face south, be located as close as possible to places for swimming or showers, be protected from wind and dust (by greenery or shields), be equipped with wooden decks or covered with sand for lying down, have toilets. In places for swimming, the bottom must be carefully checked, the place for entering the water (pier) must be well-equipped, and means for rescuing drowning people (lifebuoys, boats) must be provided. In the absence of places for swimming, it is desirable to install showers and rubdowns with cold water. When hardening with air, one should: 1. Begin air baths at temperatures not below 15-16°, preferably in calm weather, and in the first time necessarily in combination with physical exercises. 2. At temperatures below 10°, hardening should not be carried out. 3. Harden the body gradually, first removing the upper clothing (jacket, shirt) and successively exposing the arms and neck, torso and the whole body. 4. Gradually increase the time spent in the nude in the air from 15 minutes to 1½-2 hours, taking into account the weather conditions (air temperature, wind strength and health status of those being hardened). 5. Do not allow excessive cooling (appearance of trembling, 'goose bumps', etc.), especially for persons of weak health. 6. After air baths, apply washing up to the waist or a short shower followed by warming up (energetic movements, self-massage). When conducting sun baths, one should: 1) select persons to whom sun baths should be prohibited or limited (malarial patients, anemics, those suffering from a tendency to headaches); 2) begin hardening with 10-12 minutes, increase it to 1½-2 hours, change body position, successively and evenly exposing the back, right side, chest, left side; 3) not lie on wet ground and grass, cover the head, eyes, and genitals with white fabric; 4) not read during sun baths; 5) not take sun baths on an empty stomach and immediately after eating; 6) not fall asleep; 7) not allow tanning to the detriment of health; 8) not allow prolonged physical exercises (sports games, etc.) under scorching sun rays in the nude (in shorts); 9) after sun baths, wash the body (shower, swimming). Hardening with water should begin from the earliest age (1½-2 years) by rubbing with a towel moistened in water at room temperature, gradually lowering it and for children 4-5 years bringing it to 13-15°, and for older children even lower. Rubdowns should be done without interruption. Swimming can be started at water temperature not below 15-16°. The time spent in the water should be gradually increased and brought from 4-6 minutes to 15-20 minutes, strictly in accordance with the water and air temperature and the health of the swimmers. For children, staying in the water for more than 8-10 minutes is not allowed. During the stay in the water, vigorous movements (swimming, working with arms) should be performed. Do not allow prolonged swimming after heavy physical exertion, as well as after sun baths (1½ minutes). Swimming after lunch is allowed no earlier than 1½-2 hours later. Only 3 swims are allowed per day. After swimming, the body should be rubbed dry and vigorous movements performed. When using a shower, begin staying under it for 30-40 seconds and increase it to 1½-2 minutes, observing all the rules specified in relation to swimming. Some practical measures in everyday life that lead to hardening deserve special attention, which should begin from childhood. These include cultivating in a child the habit of walking in any weather, sleeping outdoors at any time of the year, having the mouth and nose unprotected in any weather, systematic ventilation of premises, sleeping with an open window or vent, gymnastics and rubbing under the same conditions, spending rest time outdoors regardless of weather, staying in camps in the summer, moving to living in a tent in the summer, etc. The presence of medical supervision and medical consultation when carrying out hardening measures for large groups (schoolchildren, physical culturists, vacationers, etc.) is mandatory all the more so because the practice of this work to this day is based on empiricism, its scientific development with sufficient intensity has been carried out only in recent years, and there are almost no substantiated, scientifically verified hygienic norms in this field. Therefore, the establishment of a hardening regime adapted to local conditions and the characteristics of a given group, as well taking into account the individual characteristics of its weakest members, should be carried out by a doctor on the basis of a thorough study of the surrounding environment and accounting for the general hygienic requirements for the organization of hardening.