Viæ rectæ ad vitam longam, pars secunda VVherein the true vse of sleepe, exercise, excretions, and perturbations is, with their effects, discussed and applied to euery age, constitution of body, and time of yeare. By To: Venner Doctor of Physicke in Bathe.

VIAE RECTAE AD VITAM LONGAM PARS SECVND A.

Of Sleepe and Watching . SECT. I. That Sleepe may be taken for the health of the body , how many things ought such as are studious of their health to observe therein ?

FOure : First , the Time ; secondly , the Place ; thirdly , the Positure or lying of the body ; and fourthly , the quantity of Sleepe . Of all which in their order . But first I will set downe the commodities of moderate and seasonable sleepe , which next to nourishments that sustaine the body , is most profitable and necessary : For it helpeth the digestion , The commodities of sleepe . recreateth the mind , repaireth the spirits , comforteth and refresheth the whole body , and is for all crudities even a present remedy : for it concocteth not onely the meats , but also the humours ; and the reason of all which is , because in all the time of sleepe , the animall faculty is at rest , but the naturall is in the stronger action , by reason of the regresse of the heat into the inner parts , and therefore it is that the best concoction is made in sleepe . Moreover , by the returne of the heat into the inner parts , the vitall faculty is much strengthned , because the heart is then abundantly supplied with blood for breeding of spirit . The three principall faculties are greatly holpen & refreshed by sleepe . From whence it appeareth , how sleepe maketh much for the three principall faculties of the body : for by it the braine is moistned , the animall spirits quieted and refreshed , the stomacke and liver for concoction , and the heart for ingendring of spirit , fortified and assisted .

Now for the order of sleepe , wherein , as I have said , foure things are to be observed . And first concerning the time for sleeping and waking , wee must follow the course of Nature , that is , to wake in the day , and sleepe in the night : Dies enim vigilie , nox somno dicata est . Why the night is most convenient for sleepe . For the Sun by his radiant beames illuminating our Hemisphere , openeth the pores of the body , and dilateth the humours and spirits from the Center to the circumferent parts , which to waking and necessary actions doth excite and naturally prouoke . But on the contrary , when the Sunne departeth from our Hemisphere all things are coarctated , and the spirits returne into the bowels and inmost parts of the body , which naturally invite to sleepe . Wherefore if we pervert the order of Nature , as to sleepe in the day , and wake in the night , we violently resist the motion of Nature , for sleepe draweth the naturall heat inward , and the heat of the day draweth it outward , so that there is made as it were , a fight and combat with Nature to the ruine of the body . Yet such as , by reason of a weake and sickly disposition of body , doe take vnquiet or little rest in the night , or are otherwise by extraordinary and necessary occasions hindred , may well sleepe in the morning adprimam partem diei , that is , till nine of the clocke , but to sleepe afterwards is not so wholesome , especially at afternoones , as shall be hereafter shewed .

But why the night is most conuenient for sleepe , two other reasons also may bee well assigned . The first is the naturall moisture and silence of the night , which for sleepe is very conducible . The other is the sufficiencie of time , not onely for the full and absolute concoction of the meats , but also of superfluous humours , which the night doth afford , and that by reason of the regresse of the heat and spirits into the inward and digestive parts . They therefore that against nature vitiously use the night for the day , and the day for the night , tanquam noctuae , are here justly to be reproued : and so are also students , Vntimely was chings most pernitious to Students . to whom vntimely watchings are most pernicious , that with night studies macerate themselves , exhaust their spirits , and acquire a poore weake melancholicke state of body For all parts of the body , especially the chiefest being wearied and weakned with labour in the day , the night approching , desire rest ; and therefore then if by study and untimely watching they are deprived of their refreshing , and the spirits retracted from the stomacke and principall parts , weaknesse must needs follow , and a bad concoction , and the body consequently repleted with crude , putride , and vaporous humours . Wherefore I advise Students that must of necessity sometimes watch and study by night , that they doe it not till after their first sleepe : for in that space the concoctions of the stomack and liver are most commonly effected , and the wearied parts in some measure refreshed .

Wherefore here by the way I advise all men , especially such as are charged with publicke businesse of importance , that they carefully observe to goe to their bed with a quiet and free mind : Three things necessary to quiet sleepe . for that the sleepe may bee peaceable and comfortable , three things are necessary ; a temperate braine , a sweet vapour , and a quiet mind . If therefore ye desire peaceable and comfortable rest , live soberly , eschew crudity , and embrace tranquility of mind .

But if honest occasions , besides an ill disposition of body , shall occasion watching in the beginning of the night , let thy supper bee slender , and make a mends by sleeping so much the longer in the morning . But I wish such as tender their healths , especially Students , not to addict themselues to morning sleepe , but by all meanes to shunne and avoid the occasion thereof , for he that sleepes in the morning when he ought to arise and stirre his body that all parts may the better expurge their exerements detained in sleepe , The great discommodity of morning sleep . by sleeping in the morning hinders their expulsion , which occasioning obstructions and noy some vapours , greatly offend the head , dull the senses , and is very pernicious to the whole body .

Here some may desire to know whether it bee altogether vnwholesome to sleepe after dinner . Whereunto I answer , that sleeping at noones is condemned as most hurtfull to the body , because it over-moistneth the braine , The discommodities of sleeping at noones . and filleth the head full with vaporous superfluities . And the reason why it filleth the head with superfluous moisture , is , because the night hath sufficiently moistned it , as that it needeth not to be moistned againe by sleepe in the day , but ought rather to be dryed by watchings and motions of the body . And from hence it is that sleeping at noones causeth heavinesse of the head , dulnesse of wit , distillations , defluxions of humours , lethargies . and other cold diseases of the braine , and palsies , by relaxing the sinewes . Moreover it hurteth the eyes , spoileth the colour , puffeth up the Spleene with winde , maketh the body unlusty , and prepareth it for Fevers and Impostumes . Yet notwithstanding all these hurts which are incident to them that will needs sleepe in the day time , Sleeping at noones not to be prohibited at all times , nor to all bodies . sleeping at noones is not alwayes , nor to all bodies to be prohibited , so as it be admitted with the cautions hereafter assigned . For if the night shall be unquiet , or without sleepe , or the body wearied with extraordinary labour , or the spirits exhausted , and the strengths dejected by immoderate and excessive heat , as it oftentimes chanceth in the hot seasons of the yeare , it is not amisse to sleepe at noones : for by it the spirits are collected into the inner parts , the mind freed of cogitation , and the whole body consequently very much refreshed . Moreover , such as are leane , and of an hot and dry temperature of body , may well sleepe at noones , because it greatly refresheth their bodies by recalling their soone vanishing spirits . And that it is lawfull at any time of the yeare for old men to sleepe a nap at noones , by reason of their imbecillity , needs no demonstration . Sleeping at noones hurtfull to all corpulent bodies . But the Phlegmaticke , sanguine , and all corpulent bodies must beware how they sleepe at noones , for it is better for such to macerate themselves a little , by abstaining from sleepe , then by it to be turgide and puffed up . Wherefore in the hot seasons of the yeare it is good for them after dinner to rest themselves for the space of an houre in a cold bower free from all care and cogitation , which rest verely is no lesse profitable to them , then an houres sleepe for dry , leane , and extenuated bodies .

But that sleeping at noones may bee admitted with the greater profit and lesse detriment , Five conditions to be observed in sleeping at noones . five conditions are diligently to be obserued therein . The first is that it be not taken immediately after dinner , but an houre after , or halfe an houre at the least , in which space it is good to walke a little , that the meat may the better descend into the stomacke , for then fewer vapours will ascend and offend the head . The second is , that it be taken not lying , but rather sitting with the body upright , because the head will be the lesse offended with vapours ascending unto it . The third is , that it be not overlong , not above halfe an houre , or an houre at the most , that the heat may be onely collected from the outward parts , for so short sleep cannot replete the head with vapours , and in the meane while the concoction is sufficiently holpen , the strengths refreshed , and any heavinesse of the head removed . The fourth is , that it bee not taken in an hot place , but rather enclining to cold , especially in the summer , for to sleepe in an hot place is very hurtfull , as shall be by and by shewed . The fift is , that the awakening be not sudden , but with good moderation , to prevent the distraction of the spirits . And thus much for the time of sleepe .

Concerning the place most convenient for sleep , What place is most convenient for sleepe . it must be somewhat darke , and defended from the light , especially of the Moone by night , which encreaseth rheumes , temperate in heat and cold , yea rather inclining to cold then heat ; for to sleepe in an hot place is very dangerous , causing faintnesse , and oftentimes swounding vpon the awaking , by reason of the contrary motions of sleepe , and the ambient heat of the place . For the spirits and naturall heat , which by meanes of sleepe are drawne inward , are by the heat without contrariwise drawne outward . Wherefore the place for sleepe ought to be very close , and above all not dampish , for that is most pernicious to the body , and especially to the head . And although the place for sleepe must rather encline to cold then heat , yet our bodies while wee sleepe must with cloathes , according as the constitution of the aire shall require , be sufficiently covered , lest that while the naturall heat is within about digestion , the outward parts be offended with cold . But the chiefest care must bee of the head , that in sleepe it take not cold , which will occasion palsies , The head and necke in sleepe must carefully be defended from cold . and other affects of the braine and sinewes ; and yet too much covering weakens and offends the head . The necke also in sleepe must not be neglected , for the well wrapping thereof is a speciall remedy against nocturnall rheumes , and therefore I wish all Students diligently to observe the use thereof .

Concerning the manner of lying while we sleepe , What positure of the body is best in sleepe . the best is on the right side , or on the left , with the hands , legges , and necke , yea and the whole body a little bowed , especially in the winter , for encreasing the heat of the bowels . But if you desire to know whether it be best to lye first on the right side , or on the left : I answer , that it is best to lye first on the left side , that the meats may the better descend to the bottome of the stomacke , which toward the left side is chiefly situated , and the alimentary juice be the more easily conveied to the Liver : and after the first sleep to turn to the right side ; for this change doth greatly ease the body , and helpe the concoction and distribution . The head must be somewhat high , well bolstred up , for the better descension and concoction of the meats .

Having set downe the best positure of the body in sleepe , Whether sleeping upright upon the back , or groveling upon the belly , be altogither unwholesome . I will examine whether lying upright upon the backe , or groveling upon the belly in sleepe , be altogether unwholesome . As for sleeping upright upon the backe , it is altogether unwholesome , for so many as sleepe after that fashion , have unpleasant and troublesome sleeps , and are for the most part subject to the passion which we call the Night-mare , the palsie , lethargy , crampe , and such like diseases of the braine and sinewes . And that not without cause , for lying upon the backe causeth the superfluous matter of the head to encline and fall into the hinder part of the braine , where is the originall of the motory sinewes , and by that meanes the spirits being stopped , the aforesaid maladies are easily engendered . Moreover , lying upon the backe , heateth the reynes , and maketh them subject to obstruction ; and therefore I wish all such as are subject to the stone , carefully to shunne that manner of sleeping .

Concerning sleeping upon the belly , To sleepe upon the belly , when , and for what bodies profitable . that may be somtimes tolerable , yea very necessary , when winde shall afflict the belly , or the stomacke be overcharged with meat ; for by that positure , the naturall heat is retayned and increased in the bowells , whereby the Stomacke for concoction is much comforted , and the torments of the belly greatly mitigated : Wherefore it is verie profitable for such as have feeble digestion , and are troubled with winde , to lye and sleepe sometimes groveling upon the belly ; but it may hurt the sight , by causing the humours to flow unto the eyes : and therefore such , whose eies are feeble , or are subject to a defluxion of humours into them , must very carefully eschew this manner of sleeping .

But it is worth the inquiry , Whether it bee expedient to sleepe with the mouth a little open . whether it be good to sleepe with the mouth a little open . Some there are that altogether deny it ; But I approve the contrary , and that for three reasons . The first is , because the breath passeth more freely , and the fuliginous fumes better breathed forth and discussed : and hence it is , that such as sleepe with their mouth open , have their breath lesse corrupted ; whereas of the contrary , they that sleep with their mouth close , have commonly an ill breath , and foule teeth . The second is , because some rheumaticke moysture may in sleepe passe forth at the mouth , which if it should bee shut , would fall upon the Lungs , to their great offence . The third reason is , because through the descent of rheume , from the head to the nostrils , the free passage of the breath through them may be letted ; whereupon , unlesse wee sleepe with the mouth somewhat open , snorings , offensive rowtings , and oftentimes untimely awakings doe ensue . Wherefore I conclude , that it is good to sleepe with the mouth somewhat open , especially , for them that are subject to the rheume . And because the tongue , pallat , and gums of such as sleepe with their mouth open , are commonly after sleepe very drie , and affected also with slimie matter adhering to them ; but to this later , those that sleep with their mouth close are most subject : The washing and cleansing of the mouth after sleepe very necessary . I advise , that all men in the mornings after their sleep , wash well their mouth , gums , and teeth with fountaine water , rose water , and a little vinegar mixed together , wherein a few Sage leaves , and Cloves sliced have bin steeped all the night , by gargling it in their mouths : for it tempereth the drinesse of the mouth , cleanseth away the slimie superfluities , and maketh the breath sweet , which in sleepe , by reason of fuliginous vapours that arise from the Stomacke , is most commonly corrupted . Where , by the way , it is to bee advertised , that their breath is most tainted in sleepe that are subject to obstructions ; wherfore such bodies ought to bee purged and purified , according as the affected parts shall require .

Concerning the quantity or time how long wee should sleepe , How long wee should sleepe . it cannot bee certainly alike defined for all men , wherein , no doubt , a mediocritie , as in all other things , yet limited with many circumstances , is best . It must be measured by health and sicknesse , by age , by emptinesse or fulnesse of the body , and by the complexion . And , because the concoction , which is the root of life , is specially furthered by sleep , we must observe to sleep till the concoctions in the stomacke & liver are finished . But to know when the coconctions are compleat and ended , it is to be discerned upon the awaking , by the sensible lightnes of all the body , especially of the head , and passage downe of the meate from the stomacke , and the certaine defire to avoide urine , and to goe to the stoole , so neither of them bee extraordinarily procured by error of diet , or otherwise . Contrariwise , The whole time of sleepe being divided into 3 parts , the first is chiefly profitable to the stomacke , the second to the stomacke and liuer , the third , in qua segregatio fit puri ab impuro , to the heart and the braine . heaviness in the body and eyes , and savour of the meat before eaten , signifie , that the sleepe is not sufficient . From whence it may well bee concluded , that for such as are healthfull , & in their youthfull and constant age , seven or eight houres is a sufficient time for the continuance of sleepe , because in them the concoctions are in that space commonly perfected . But such as are weake and sickly by nature , require a longer time of rest , as nine , ten , or eleven houres , for helping the concoction , and restoring the strengths .

The like is to be said of old men , Somnus senibus vitaest , vigilia ruina . for whom sleepe verely is so profitable , that , because it chiefly helpeth the concoction , whereupon plenty of nourishable moisture doth follow , nothing , next to meats of good juyce , is so available for repayring their decayed state of Body . Children also , that have not attained to the age of eighteene yeares , require longer sleepe then youth and middle age , that immoderate fluxion of vaporous moysture by the pores , whereunto they are by reason of their lax and tender skinne , most subject , may bee hindred , and their growth consequently bettered and encreased .

But withall , there must alwaies in every age be speciall respect had of the complexion ; Why doe cholericke and melancholicke bodies require longer sleepe then the phlegmaticke or sanguine ? for Cholericke and Melancholicke Bodies need longer sleepe then the Phlegmaticke or Sanguine , that the acrimonie of Choller may be tempered , and the concoction holpen : For , to drie and leane bodies such as are the Cholericke and Melancholicke , nothing is more wholsome then quiet and sound sleepe , because by it , the parts are generally moistened and refreshed , both in that it helpeth the concoction , as also , because it letteth the difflation and wasting of the humors . Wholsome counsell for colericke and melancholicke bodies . And , because that to leane Cholericke and Melancholicke Bodies , nothing is more pernicious then too much watchfulnesse , whereunto , by reason of their drie disposition of body , they are very subject ; I advise , that they usually observe , especially in the hot seasons of the yeare , to drinke at their going to bed , a good draught of a soporiferous Almond milke , made with the decoction of excorticated Barley well mundified and abluted , Lettuce , the flowers of Borage and Violets , or in stead of them , the freshest leaves , and let it also have a little choise Rose water , and bee dulcorated or sweetned with the finest sugar : for this drinke excellently moisteneth and tempereth the braine , procureth sleepe , and refresheth the whole bodie . The emulsion of the seeds of white Poppie , may also verie profitable to bee added thereunto .

But , of the contrary , to the Phlegmaticke and such as are drowsie through the excesse of moysture , Little sleepe best for phlegmaticke and grosse bodies . watchings are to bee commended and enjoyned , quia desiccant & attenuant , lest that much sleepe , or longer then is convenient onely for concoction , should increase their moist and cold distemperature , and make it altogether sickly .

As for the Sanguine , their sleepe must be very moderate , not above seven howers at the most ; Why must the sanguine be very wary of immoderate sleepe ? for they are very apt to bee grosse , which much sleepe , or more then is fitting for their temperature , will soone occasion . Wherefore it is better for them to bee sparing in sleepe , and to bee somewhat macerated with watchings , then to be exceedingly puffed up therewith . Doe wee not finde by daily experience , that those which are more indulgent of their bellies and sleepe then is meete , become so corpulent , grosse and ill favoured , that their breast and chinne even meet together : wherefore it is no marvell that they become unhealthfull and unlustie in their bodies , stupid and dull in their wits . The discommodityes of immoderate sleepe and watchings . To conclude this Section , as Sleepe , unlesse it bee moderate , and in fit time admitted , weakens the naturall heat , burdens the head with vapors , detaines the excrements longer then is meete ; in a word , makes men sluggish , lumpish and unhealthfull , heavie headed , of no wit or memorie . So watching , except it bee with mediocrity , dryeth up and consumeth the bodie , dimineth the sight , wasteth the Spirits , and destroyeth all the powers and faculties both of body and minde . Let therefore both the sleep and watching bee seasonable and moderate ; without which gratefull and amiable vicissitude , our condition were miserable , and life not to bee preserved .

Whether drying and warming of the bed , Pelueignito , a little before the entring thereinto , bee expedient and necessary ? And what is to bee done after the sleepe , for the health of the body , before wee betake our selves to our ordinary and necessary businesse ?

SOme Captious , Scoffing , and Caitiffe-sordian-like Momus , will perhaps suppose these two Quaeres to bee idle and supersluous ; but I , lightly regarding His obliquity , doe , for the good of them to whom I write this Treatise , follow my method , and adde them as an Appendix to this Section . To the former therefore I answer , that for Students , for the Aged , and all such as are weake by nature , and that lead a tender and delicate course of life , the custome of warming the bed , is for two reasons very expedient and necessary in the cold & moist seasons of the yeare . The first is , that the Body , upon putting off the garments , may not on a sodaine be affected with the externall cold . The second is , because the interiour heat is comforted by the externall , the concoction holpen , and all superfluous moysture the better consumed . But I approve not this custome to such as are healthfull , and strong , because it will debilitate their Bodies , and make them over nice and effeminate . It remaineth therefore , that it is only convenient for Students , for the Aged , and all such as are weake and tender by nature .

To the second I answer , that after you have taken sufficient and competent rest , it is good , before you arise out of your Bed , that you gently rub and stroake downward your breasts and sides ; but your necke , shoulders , backe , armes , hand-wrists , pin-bones , Frications . thighes and legges more strongly with your owne hand , or with an hot linnen cloath , doubled and heated for the purpose , or cause them to be rubbed , because it quickeneth the Blood , and strengtheneth the parts , by exciting the naturall heate . When you are risen , and before also , extend and stretch out your armes , legges , and whole body , that the animall spirits may bee dilated to the exteriour parts ; and the limbes by that meanes corroborated : then walke a little up and downe , that the superfluities which shall bee in the stomacke and other parts , may the more speedily descend and bee avoyded ; and bee very diligent to excrete the Vrine , and depose the excrements of the Belly ; and let not with lesse diligence the superfluities of the nose by exsufflation , and of the breast by expectoration bee purged forth : for nothing is more hurtfull to the Body then the retention of the excrements . That done , wash and plunge your eies in cold water , for that not onely cleanseth away the filth , but also cleareth and preserveth the sight . And let the mouth bee cleansed with cold water , and a little vinegar added thereto , and the gummes and teeth rubbed with a Sage leafe or two dipped therein , or washed and cleansed with the infusion aforeshewed ; and after rub the teeth hard with a course dry cloath : for this purifieth the breath , and preserveth the teeth from corruption . Then let your head bee well combed , that the pores may bee opened , to avoide such vapours as yet by sleepe are not consumed . And in the cold and moyst seasons of the yeare , let the head also be well rubbed with a course linnen cloath , somwhat heated : for therby the naturall heat is excited , the pores opened , vaporous and rheumaticke superfluities discussed and difflated , Rubbings of the head and necke mornings with an hot cloath , very effectuall against rheums and cold infirmities of the sinewes . and consequently , the braine and animall spirits exceedingly comforted . Of this therefore , as also of rubbing the necke in like manner , I wish Students , and all such as are subject to rheumes , palsies , and such like affects of the sinewes , to have a speciall care .

All which being done for the body , let not your better part passe neglected , but before you betake your selfe to your studie , or such business as your place shall require , consecrate halfe an houre at the least unto Almightie GOD , by pouring forth your thankefull soule unto him , for his gracious protecting you from infinite dangers and calamities that might have bin befallen you untill this present time , with a true confession of your sinnes , with an hearty and unfained repentance for them , and with a sincere and setled purpose and determination for the amendment of your life in that poore and uncertaine pittance of time that shall remaine ; wherein , besides your never enough thankefulnesse for blessings received , let the remembrance of your sinnes bee bitter unto you ; and cast not away your Soule by fashioning your selfe after this Pharisaicall and most sinfull time ; but , be holy , upright , uncorrupt , mercifull , peaceable ; to shut up all in a word , labour by all meanes to have alwayes a cleare conscience towards God and towards man , and never forget that all your actions how secret soever , or pharasaically cloaked , shall in that great and fearfull day of accompts be revealed . Wherefore in all your actions remember your end , and ever blesse God , and beginne the day with a morning sacrifice to him , and then he will blesse the day vnto you , and direct all your actions to the glory of his most sacred name , the good of your country , and preservation of your owne soules and bodies .

O Exercise and Rest . SECT. 2. Why ought Students , and all such as are studious of health , and that lead a generous course of life , to have speciall regard of exercise , and of avoiding immoderate rest ? And as touching exercise , that it may bee rightly used , how many things ought to be observed therein ?

EXercise is so necessary to the preservation of health in Students , and all such as live a restfull and generous life , as that without it they cannot be long healthfull and without sicknesse : The commodities of exercise , and the discommodities of immoderate rest . for by exercise and moderate motions , the naturall heat is encreased , the spirits excited and dilated , the concoction and distribution holpen , the humours attenuated , the expulsion of all excrements furthered , the whole body strengthned , and youth prolonged . Of the contrary , by immoderate and sluggish rest , the naturall heat is extinguished , the concoction of the meats , and distribution to the parts hindred , the humours corrupted , the excrements retained , the whole body dulled and effeminated , infinite diseases occasioned , and old age hastned , and all by reason of crudities , and great store of noysome humours thereby ingendred ; and therefore idlenesse and immoderate rest is not unworthily ranked among the causes of cold diseases . And this is found true by dayly experience in agresticke men , and all such as lead a laborious course of life , who for the more part live longer , and in better health and strength , then they that live in bodily rest , or enjoy a generous state of living . Wherefore it is very behoveable for Students and all such as lead not a laborious course of life , to support by exercise and voluntary motions their health , and not by being too indulgent of their ease and rest , infringe their strengths , and subvert their state of body .

But moderate rest , and in convenient time observed , hath also its commodities : for when the body is tired through over much labour , and strength faileth , and naturall moisture decayeth , then rest for a time recovereth strength , reviveth the spirits , and refresheth the limbes . So the mind wearied with cares and studies hath need of remission and relaxation , without which gratefull vicissitude , the vigor neither of mind nor body can long be preserved , according to that of the Poet : Quod caret alterna requie , durabile non est .

Now that exercise may be rightly used for the health of the body , Three things to bee observed in exercise . three things are to bee observed therein : The Place , the Time , and the Measure . The place where exercise is to be used doth chiefly concerne the ayre , which must be cleare and pure , not vaporous or putride , which as in habitation , so also in exercise is greatly to be regarded : for the pores and passages of the body being open by exercise , the ambient ayre cannot but enter in , and be also , by reason of the violence of breathing , vehemently drawne to the heart , which if it shall be grosse , vaporours , or impure , cannot but very greatly offend the head , breed rheumes , annoy the heart , and corrupt the whole body : wherefore it is not good to exercise but in a good and wholesome ayre .

Now for the time fit for exercise , Hip. teacheth us plainly in three words , Labores cibum praecedant , The fittest time for exercise , Let exercise be used before meat . The time then most convenient for exercise , must needs be when both the first and second digestion is complete , and that the time approcheth to eate againe . But from the exercise to the eating there must alwayes intercede a little time of rest , as halfe an houre or thereabout , especially it the exercise be any thing violent , that the spirits and limbes may be refreshed , and the humours in the body quieted and setled . Before exercise this caution must alwayes very carefully be observed , A caution alwayes carefully to be observed before exercise . that the excrements of the belly and bladder be expulsed , that none of them by the violence of heat kindled by exercise , be drawne into the habite of the body , whereby the bloud may be corrupted , and very perilous obstructions occasioned . Wherefore it is not good to exercise before the meate pre-assumed be well concocted , and the excrements of the belly and bladder carefully deposed . I will not here restraine any to certaine houres of the day for exercise , but as their occasions shall give leave , so as it be done according to these three rules , that is , After the excrements are avoided , In a wholesome ayre , and before meat . Whereunto I will adde a fourth , And , not in the fervent heat of the day , Ne duplici calore afficiatur corpus , that the body be not at once affected with the outward heat of the ayre , and the inward heat of the body raised by exercise : wherefore in exercise let the fitnesse of time be alwayes observed . The discommodities of untimely exercise . For untimely exercise doth greatly hurt the body , as to exercise immediately after meale , or before the meat be concocted , for thereby the naturall heat is drawne from the inward parts to the outward , the concoction consequently marred , and the whole body repleted with crude and noysome superfluities . Hence proceed obstructions , impostumes , scabs , and oftentimes ulcers , as is to be seene in divers that unadvisedly labour or exercise immediately after meat , or before it be sufficiently concocted . Walking after meat very profitable . Yet to rise up after meat , to stand and to walke softly is very good , for by this meanes the meates doe sooner descend to the bottome of the stomacke , and the naturall heat is also somwhat stirred vp , whereupon doth follow the speedier and better concoction . Wherefore I cannot but very greatly commend walking after dinner in the Summer season in a cold arbour , and after supper in the temperate and hot seasons of the yeare , in open plaine fields or in sweet meadowes nigh to pleasant rivers : for the digestion is not onely holpen thereby , but the spirits are also delighted , the whole body refreshed , and the fumes arising from the stomacke discussed . And if your state of body be such as that you cannot walke after meale , yet stand at least , according to the old verse ; Post pastum stabis , passu mollive meabis .

To conclude this point , I doe here therefore counsell all students , and such as live generously , to labour neither in body nor mind immediately after meat ( for as of the body , so also of the mind ought the exercises to be seasonable , for untimely studies doe soone weaken the strengths both of body and mind ) but to spend an houre in gentle walkings , and pleasant discourse . And thus much concerning the time convenient for exercise .

Now I come to the measure of exercise , The measure of exercise , 1. how long we should exercise . a meane wherein , as in all other things , is best , which by two notes may chiefly be discerned : The first is by the bursting forth of sweat , and hot vapours ; the other , by the wearinesse of the limbes : for when the skinne shall be wet with swear , it shall be good to desist from exercise , lest by proceeding therein , The discommoditie of immoderate exercise . not onely the spirits and good humours be exhausted , but also the fat annexed to Liver , Reines , and Intestines , whereby the naturall heat of those parts is preserved , bee melted , or at least caused to putrifie ; by meanes whereof , if sudden death ensue not , as oftentimes it doth , the concoction is weakned , and the body become sickly , withered , and imparient of cold . And when the agilitie of the limbes shall beginne to faile , it shall be good to desist , lest over-much wearinesse and feeblenesse should ensue . Here therefore it is to be advertised , how great and laborious exercises doe evilly dispose the body , and subvert the state thereof , and that the best and most profitable exercises , for them that are sound and healthfull , are walking , bowling , Et parvae pilae ludus , the racket , and such like easie exercises . For it is certaine , that for such as are health full it is sufficient by exercise to encrease the naturall heat , to excite the spirits , and expell the excrements , which the aforesaid exercises doe well effect , without any great trouble or lassitude of the body . Wherefore the true measure of exercise is , not to be overwearied therewith , nor too suddenly to sweat and raise the spirits . But a measure in exercise cannot rightly be limited without respect had to the constitution and state of body , because the phlegmaticke , Phlegmaticke and grosse bodies need oftner and stronger exercise then other . and all such as are of a full state of body , require more often and more laborious exercise then others , for exciting the naturall heat , discussing the superfluous moisture , and abating the grossenesse of the body : for by how much fatter and grosser the body is ; by so much the naturall heat is diminished . Wherefore for exciting the naturall heat , and dissolving the superfluous moisture of the body , which is the cause of grossenesse , I advise the plegmaticke , and all such as are apt to be grosse , to accustome themselves in the mornings to speedy walkings , and that up against hils or other steepe places , and at other times convenient , to strong and laborious exercises ; yet with this caution therein , that they doe not so much exceed the meane , as to cause over-much wearinesse and weaknesse to the body .

Of the contrarie to the cholericke , To leane and cholericke bodies easie and light exercise is convenient . and all such as are of a drye and leane state of body , easie and light exercise is convenient , and that also no longer to be continued , but till the colour and flesh is somewhat ruddy , and the sweat beginnes to breake forth . For if they should proceed further , or use more quicke and vehement motions , the spirits would bee soone exhausted , the body distempered and brought into an Atrophy or Consumption . They therefore that are of a very hot temperature , and of a leane and dry state of body , ought not at any hand to use any strong motions or exercise of body , but walking , bowling , and such like easie motions are abundantly sufficient for them .

As touching exercise also , The time of the yeare ought to be respected in the exercise . the time of the yeare ought not altogether to be neglected , for in the summer , by reason of the ambient heat of the ayre , lighter exercises are more convenient , then at other times . In the Spring the exercise ought to bee somewhat stronger , that the superfluities , which by reason of the winter are congested in the body , may be resolued . But in this season let such as are of an hot temperature of body beware lest by over-much motion they over-heat and distemper it . But in the Autumne , and especially in the winter , strong and laborious motion of the body is most convenient , because it dissolveth and dissipateth grosse humours , helpeth the breathing , by removing the obstructions of the brest , occasioned by the moisture of the season , and is therefore specially necessary and profitable for grosse and phlegmaticke bodies .

I will conclude this Section by adding one caution to be observed after exercise , and which is of very great moment ; A eaution to be observed after exercise . that is , that the body take not cold after the exercise , because it greatly weakneth the naturall heat , the braine , and the sinewes , and induceth oftentimes swoundings by a sudden obstruction of the pores , and barring in of vaporous moisture that should by them breathe forth . And thus much concerning the true use and utility of exercise .

Now for those that cannot exercise their bodies at convenient times , by reason of great weaknesse , frication or rubbing of the body ( Quae inter exercitationi et omni modam quietem media est . ) may well be used in stead of exercise : Frication , the necessity and utility thereof . for it exciteth the naturall heat of the parts , openeth the obstructions of the skinne and flesh , draweth the humours from the superiour parts to the inferior , from the inward to the outward , from the noble to the ignoble , whereby great comfort and utility is brought to weak and sickly bodies . Moreover it procureth sleepe ; but the belly and the stomacke must not be perfricated , because it will trouble the concoction , offend the head , and occasion the distribution of crudities into the body . The application of a double cloath vpon those parts , well heated for the purpose , during all the time of frication is very necessary for the conservation of the heat of those parts , and discussing of wind . Neither must the reynes of the backe be rubbed , unlesse there be a sensible feeling of cold and winde in them , and then they must bee gently stroked , lest overheating them , obstruction and nephriticke passions bee occasioned . The manner of using fricacies must bee with the hand , or a course linnen cloath ; first , softly and easily , afterwards faster and harder , as the tendernesse of the skine shall permit , untill the flesh shall as it were swell , and bee somewhat ruddie : then desist , for a mediocrity even in frication must bee observed . As for the time , the morning and evening are best for fricacies : and what parts are fittest for frication , I have shewed towards the end of the precedent Section . To conclude , fricacies are very needfull and profitable for the aged , the impotent , and such as are barred of exercise by reason of dayly and waighty businesse .

Of Excretions . SECT. 3. Why doth the health of the body much consist in the due and daily avoyding of the generall excrements ?

THE generall excrements of the body are the stoole , the urine , and the sweat ; and because they are altogether unprofitable , being excrements , not onely in quantity , but also in quality , they ought every day , to the case and health of the body , to bee avoyded ; for , being retained longer then is fitting , they become very troublesome and pernicious to the body . Wherefore , such as are studious of their health , must bee very carefull daily and opportunely to avoide the excrements of the belly and bladder . And if your belly shall bee naturally soluble , Health doth greatly consist in a soluble belly . account that in regard of your health , for a great felicity . For they that have their belly naturally loose and open , so it bee not immoderate , and more then their state of body , in regard of the grosenesse or tenuity thereof , shall require , are not easily affected with sicknesse : whereas , of the contrary , they that have the same bound up , and have seldome the benefit of nature that way , have for the most part , often conflicts with sicknesse , I say for the most part , in regard of exceeding hot cholericke bodies , who , in regard of their strong naturall heat , that concocteth with few superfluities , have commonly costive bodies , and yet enjoy perfect and absolute health . Wherefore I advise all such as are studious of their health , to have speciall care that their belly expurge it selfe daily , twise or once at the least .

And how beneficiall it is for the health , to procure sweat by exercise , I have shewed in the former Section ; and therefore I shall not here neede much to insist therein . Nature verely hath to no other purpose made the skinne full of pores , but that there should bee free passage through it for sweat and insensible vaporations . I shall not here need to shew , that it is not convenient for very hot and dry bodies to provoke sweat : or of the contrary , for cold , moist , and Phlegmaticke bodies very needfull ; nor yet , in procuring of sweat , that there must bee speciall care had , as in all other kinds of evacuations , that it bee not immoderate , & deject the strengths , for all this is at large shewed in the former Section .

Besides these generall excrements , there are also particular , as those of the braine , and brest , which being retained , and not liberally excreted , doe greatly annoy and affect those parts . Wherefore the excrements of the braine must daily bee avoyded through the mouth by spetting , and excreation , through the nose by exsufflation , and also somtimes by sternutation , especially in the mornings ; and those of the breast by coughing expectorated . And thus much for excretions .

Of Perturbations , or Passions of the minde . SECT. 4. Seeing that the Passions of the minde are inevitable , & secundum naturam nobis succrescant , why are they reputed as morbificall causes , and hurtfull to the Body ?

I Will nothere stand to discourse of the objects of Perturbations , nor how the sensitive facultie is the fountaine of them ; nor how they are the naturall motions of the heart , and that by meanes of the spirits , which are the primary instruments of the soul , as things altogether impertinent for this place ; but how they are to bee reputed as morbificall causes , and hurtfull to the body .

Animi passiones dum intra modum consistunt , & neque animam à consuetis , & naturali moderatione & virtute dimovent , non animi perturbationes , sed actus jure dicentur : and in this respect they are said to be inevitable , & secundam naturam nobis succrescere : to bee naturall , & utiliter à natura dari . These Passions , Cicero : Leves perturbationes optimè dixit . Verum cum modum excesserunt , & hominis decentem harmoniam , & elegantiam , ac modum naturali debitum mutaverint , tunc quidem animi passiones seu perturbationes jure optimo dicendae sunt , & vitandae , ut corpori & animae , noxiae . The Passions therefore of the minde are not to bee reputed hurtfull , or numbred among the causes of sicknesse , but when they shall exceed and bee imoderate , and so become perturbations indeed : for then they alter the body , weaken and overthrow the faculties thereof . I will instance in some : Immoderate joy . Immoderate joy relaxeth the heart , and causeth such an effusion of the spirit , as that oftentimes ensue fickness , and great debility of the body , sowndings ; and as wee read of some pusillanimicke or faint hearted persons , Sadnesse and feare . death it selfe . Sadnes and Feare , of the contrary , do streiten the heart , weaken the spirits , and naturall heate , and cause them to bee contracted to the heart , by meanes whereof , the digestion of the meats , and distribution is hindred , and the remote parts left destitute of heate : and from hence proceedeth that vacillation or trembling of the limbes in them that are affected with feare : Moreover , sadness and feare , in continuance , dry the body , resolve the strengths , presse the heart , and induce melancholicke sicknesses , by exciccating the blood and spirits neere the heart .

Here some may demaund , that if trembling of the limbs proceed from the defect of heat in the parts , and if feare draw the heate and spirits inward , especially to the heart , why the heart doth tremble in them that are affected with feare ? Whereunto it may bee answered , that although fear force the heat & spirits inward , yet it compels them not to the heart strong and lively , but weakened & abated : Nam in metuentibus crassescunt spiritus & sanguis , fiuntque imbecilliores frigore , and that by reason of the imagination , which is earnestly bent and troubled in preventing and withstanding the imminent mischiefe and peril . And from hence it is that the heart is not onely streitned , and doth tremble in feare , but also that many swound , die , and are exanimated with sodaine fear , the heat and spirits being extinguished by overmuch blood conglobated in the heart . Dum enim anima timore concutitur , ut vitae consulat , sanguinem & spiritus custodiae gratia repentè ad interiora & ad cor praecipuè , quod corporis quasi princeps est , invocat & contrahit .

Anger stirreth up the natural heat , Anger . breedeth choler , and inflameth the blood and spirits . And here it is to be observed , that though Anger be reputed a morbificall cause , and hurtfull to the bodie ; yet not alwaies and alike to all bodies : for to phlegmaticke bodies it is sometimes very necessary to the preservation of their health , because the naturall heat , being therewith stirred up and encreased , doth the better concoct , discusse , and consume their crude and moist superfluities . The like may bee also said of other perturbations ; whence it is manifest , Animi passiones posse mutare corpus , & affectus ejusdem contrarietate sanare , & ob id utiliter à natura dari . But Anger to all other , especially to hot and dry bodies , is very hurtfull , because it vehemently heateth the Bodie , drieth it , and resolveth the strengths .

Wherefore , seeing that the affections and perturbations of the minde are of such force for the overthrowing of the health and welfare of the Bodie , I advise all such , Salubre consilium . as are respective of their health , to bridle all irrationall motions of the minde by the reason and understanding , and labour by all meanes to obserue a mediocritie in their passion , wherein consisteth the tranquility both of minde and body , which of this life is the chiefest happinesse . To conclude this Section , and to adde a period to this worke ; among all the affections of the minde , beware chiefly of sadnesse , for it dryeth the bones ; and embrace moderate joy , for both body and mind are bettered therby : and that your joy may be joy indeed , strive , without halting , to enjoy with all the joy of a good conscience , by living soberly , uprightly , and godly in this present world : Non enim habemus hîc manentem civitatem : For wee have here no continuing place of abode , but we seeke one to come , whose maker and builder is GOD ; who , as Peter saith : 1 Cap. 2.9 . Hath called us out of darkenesse into his marvelous light , and destinated us to eternity .

FINIS .