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short of breath exercise and nutrition and i used to think i was in shapeboy was i wrong tired aching and out of breath mark had just quit the basketball game early hejs young in his thirties and slim and its not as though he lives on junk food nor never gets any exercise but like many people mark is discovering that just isnt good enough fitness isnt something that happens by itself weve all heard warnings that most of us are physically until well its true the majority of canadians are overweight and out of condition we eat too many foods that are of no value sweets calorieloaded snacks and too much fat then we compound the problem by inactivity being young like mark playing an occasional game of basketball or some other sport is not a guarantee of fitness good eating habits and regular exercise are the only answer and apply to people of all ages the benefits derived from sound nutrition and regular exercise are invaluable your condition vital keeping in condition can lead to a longer happier life it will help prevent obesity give you more energy and alertness increase your strength endurance and co ordination youll feel more relaxed and find greater satisfaction from work and play whether its a team sport a tap dancing class or just a walk to the store everyone needs exercise the human body is built for ac tion without activity it suffers youll get the greatest benefit from exercising at least three times a week but never un derestimate the value of even a more moderate program dont give up because you havent the time exercise can be made a part of your life and as you participate youll feel more in clined to continue there are a few things you can do right away to improve your bodys health and stamina try to immunization a must many parents today are getting careless as the pain suffering and death caused by once com mon diseases seems further and further behind us many parents think they can relax and forget about having their children im munized they cant warns dr barbara blake director community health protection branch ministry of health parents today especially young ones forget that the reason we are now able to keep childrens diseases at bay is immunization if we dont ensure that children are adequately immunized against infectious diseases we could easily have more epidemics on our hands as recently as one or two generations ago parents panicked at the mere mention of whooping cough pertussis polio red measles german measles rubella tetanus or diphtheria even though mass immunization has drastically reduced the in cidence of these dreaded diseases parents today still have good reason to worry about them diphtheria which once had a mortality rate of 3050 per cent is noc yet eradicated whooping cough has a high mortality rate in infants polio often fatal in the past still can severely cripple its victims rubella when tran smitted from a child to a pregnant woman is often responsible today for congenital defects in the newborn even red measles can be fatal this very prevalent childhood disease has a mortality rate of 15 in every one thousand cases and can result in en cephalitis a brain disease that can lead to retardation disease protection today its a very simple matter for children and adults to get protection against infectious diseases and reduce their threat to all of us yet these diseases remain a serious health hazard the reason parents are not conscientious enough about 25 per cent of children entering school in ontario arc not immunized and as immunization falls the threat of epidemics and needless suffering rises the result is that local outbreaks of childhood diseases still occur in this province in 1976 there were nine reported cases of diphtheria 1366 of whooping cough 1800 of red measles and almost 2000 of rubella the instance of red measles in canada has tripled since 1972 frightening you bet it only makes sense to arm yourself and your family against preventable diseases as a parent youre responsible to see that your children receive the necessary vaccinations vaccination schedule polio dipthena whooping cough tetanus e a series of three injections beginning at two to three months again at 15 18 months and then at school entering age o diptheria polio and tetanus boosters are also needed at 10- 12 years of age and at school leaving an adult should receive a tetanus vaccine every five years measles rubella o at 12 months o for an adult or woman of childbearing age prior to conception ask your doctor clinic public health nurse or public health department to arrange the necessary vaccinations for your child a warning for adults with more and more canadians traveling to exotic places and greater numbers of foreign visitors to our country it is im portant for adults as wcl as children to be immunized people forget that here in canada were quite well protec ted says dr blake they dont realize that many disease have not yet been eradicated in foreign countries and not just the rare tropical diseases such as yellow fever and cholera but typhoid and polio about six weeks before traveling check with your doctor adult travel clinic or immunization centre to learn the immunization requirements for your destination be cautious get protection only with 100 per cent immunization can we hope to protect everyone from harmful infectious diseases exercise on your lunch break join a noon hour fitness club or simply go for a walk if you live within a mile or two of work shopping or entertainment walls if you drive park and walk the last few blocks to your destination and remember to walk briskly jogging and exercise jog to the corner store take the stairs two at a time if you can rake leaves shovel snow chop wood weed the garden go cycling with friends or family swim hike join an exercise class a yoga or a basketball team go dancing take up tennis or crosscountry skiing it doesnt matter how good you are physical activity is not only inexpensive and good for you its fun if youre just starting out keep it down to one or two easy daily sessions of 15 or 20 minutes soon youll find your stamina in- creasing and youll be ready for more if youre older have heart trouble some other ailment or disability or are really out-of- shape ask your doctor first for suggestions consider your lifestyle if you have a physically active job you may be muscularly strong but lacking in endurance and flexibility an activity like hiking or cyclings would be relaxing and round out your activity program stretching exercises or yoga would tone your muscles and sense of balance choice up to you whatever your choice like most people youll probably soon be asking yourself why did i wait so long fitness and nutrition go hand in hand if like mark the occasional basketball player you expect your body to run on whateveryou feed it youll be in for a surprise it just wont govery far remember the basics of good eating milk and milk products cheese yogurt cottage cheese buttermilk meat fish and other protein sources beans and peanut butter eggs nuts and seeds cheese whole grain or enriched breads and cereals and fruits and vegetables for a healthy heart limit the total amount of fat you consume by using lowfat two per cent or skim milk products avoiding- high fat creams sauces gravies and desserts and selec ting lean cuts of meat substitute poultry fish and vegetable proteins for meat often but dont forget to include ironrich liver once in a while unsaturated fats such as most vegetable oils and soft margarines should be used as well as or in place of butter and cut down on the use of salt staying or keeping slim is im portant for a healthy heart and overall wellbeing remember to balance the number of calories you consume with the amount of energy you expend through exer cise and activity too many calories or too little exercise means youll gain weight nutrition and vigor food intake should be spread throughout the day starting at breakfast after a nights sleep the body needs nourishment to get going again even if you have to cat in a hurry take a few minutes for a bran muffin and some yogurt cheese and cracers or fruit and a glass of milk at the end of the day a good nights sleep whatever seems right for you is just as important avoid empty calorie foods like sugar and sugar products jams cookies cake candies fried foods and alcohol while these products are not harmful if consumed in small amounts infrequently they are of minimal nutritional value and often take the place of nutritionrich foods high in calories their use over long periods is related to diabetes and the increased risk of heart disease whats in it for you if you make sure to eat properly and keep active its simple youll feel a lot better answers to first aid quiz 1 three types of artificial respiration are mouth to mouth sylvester and holgerneilsen 2 the most effective is mouth to mouth and you would not use it if someone had facial injuries a broken jaw a spinal injury in the region of the neck 3 you would immerse the hand in cold water immediately after the pain subsides you would cover it with a clean dressing never use butter or ointment on a burn and do not break any blisters 4 heat stroke can follow heat exhaustion and it is serious and dangerous treatment is to put the casualty in a cool area if the casualty loses consciousness or does not recover quickly he should be seen by a doctor if hes conscious give him cold water to drink if he has excessive sweating cramps diarrhea or vomiting give him salted water ia teaspoonful salt to a pint of water 5 get the casualty into the fresh air immediately and if he loses consciousness apply mouth to mouth resuscitation get the casualty to the hospital 6 stop bleeding with direct pressure on the wound with a clean dressing bandage it and take the child immeiately to medical aid 7 place the casualty in a sitting position with his head slightly forward and have him breathe through his mouth pinch the soft part of his nose firmly warn him not to blow his nose for some hours if bleeding does not stop within a short time he should receive medical aid 8 recovery position 9 to avoid infection when examining an eye ensure that the hands are clean warn casualty not to rub the eye the particle may be flushed out by an eye bath or it may be dislodged by the eyelashes if you pull the upper lid down over the lower sometimes it can be removed with the corner of a clean handkerchief if these methods fail cover the eye with soft pad of cotton and get medical aid 10 triangular bandages can be used in a variety of ways some of them are as a sling as a bandage to tie splints in place as padding for splints as a dressing to make a ring pad for more information contact the manager course development st john ambulance 46 wellesley street east toronto ontario tel 4169238411 crossword answers a great need for first aid instructors would you like to be a st john ambulance first aid instructor you can provide a valuable ser vice to your community and at the same time earn a little money in your spare time you will not only teach the essential first aid skills that save lives and relieve pain and suf fering you will also emphasize the precautions that should be taken to avoid injuries at home at work and at play st john ambulance conducts special 40hour courses to qualify instructors in which they learn the most effective methods of teaching so that students not only enjoy the course but retain the knowledge they acquire to be eligible for the instructor course you must hold a valid certificate in stan dard first aid from st john ambulance afcjotfw aj rtr tha orancbcrt gulf oaft tm 1nqmft pom ekcofc gatim marvham ecorxmtu a st tm misduuqa new in ntonurtaf era cavbavr otfawthwmitrsioyvtra marcft69tn towtoswklays mjrtfilzin 1970