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Guide to Fitness After Fifty PDF

350 Pages·1977·12.949 MB·English
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Guide to Fitness After Fifty Guide to Fitness After Fifty Edited by Raymond Harris, M.D. Center for the Study of Aging Albany, New York and J. Lawrence Frankel Lawrence Frankel Foundation Charleston, West Virginia Associate editor Sara Harris Center for the Study of Aging Albany, New York Plenum Press· New York and London Library of Congress Cataloging in Publication Data Main entry under title: Guide to fitness after fifty. Includes index. 1. Physical fitness. 2. Exercise for the aged. 3. Physical education for the aged. 4. Exercise-Physiological aspects. 5. Aging. I. Harris, Raymond, 1919- II. Frankel, Lawrence J. III. Harris, Sara, 1921- [DNLM: 1. Physical fitness. 2. Extertion-In old age. 3. Exercise therapy-In old age QT2S5 G946) RA781.G84 613.7'04 77-2296 ISBN-13:978-1-4613-4141-3 e-ISBN-13:978-1-4613-4139-0 DOl: 10.1007/978-1-4613-4139-0 First Printing - May 1977 Second Printing - June 1978 © 1977 Plenum Press, New York Softcover reprint of the hardcover 1st edition 1977 A Division of Plenum Publishing Corporation 227 West 17th Street, New York, N.Y. 10011 All rights reserved No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, microfilming, recording, or otherwise, without written permission from the Publisher Contributors Nicholas G. Alexiou, M.D., M.P.H., Medical Director, Employee Health Service, New York State Department of Civil Service; Clinical Assistant Professor of Pediatrics, Albany Medical College, Albany, New York. Lloyd C. Arnold, Ed.D., National Director, Health and Physical Education, National Council of YMCAs, New York, New York. Daniel Brunner, M.D., Associate Professor, Chief, First Medical Department, Government Hospital Jaffa; Head, Donolo Institute of Physiological Hygiene, Tel Aviv Universi ty, Tel Aviv, Israel. C. Carson Conrad, M.A., Executive Director, President's Council on Physical Fitness and Sports, Washington, D.C. Robert H. Cress, M.D., Assistant Professor of Physical Medicine and Rehabilitation, Albany Medical College, Albany, New York. Edward Terry Davison, M.D., Clinical Associate Professor of Medicine, State University of New York, Stony Brook, New York; Attending in Cardiology, Long Island Jewish Hospital, New Hyde Park, New York. Herbert A. deVries, Ph.D., Professor of Physical Education and Physiology, University of Southern California; Director, Physiology of Exercise Research Laboratory, University of Southern California Gerontology Center and Mobile Laboratory, Laguna Hills, California. Andrew A. Fischer, M.D., Ph.D., Assistant Professor of Physical Medicine and Rehabili tation, State University of New York, Stony Brook, New York; Physiatrist in charge of Department of Rehabilitation Medicine, Long Island Jewish-Hillside Medical Center and Jewish Institute for Geriatric Care, New Hyde Park, New York. Lawrence J. Frankel, Executive Director, Lawrence Frankel Foundation, Charleston, West Virginia. John A. Friedrich, Ph.D., Chairman, Department of Health, Physical Education, and Recreation, Duke University, Durham, North Carolina. David Green, M.B., B.S., Clinical Associate Professor of Neurology, Department of Neurology, Albany Medical College, Albany, New York. Paul A. L. Haber, M.D., Assistant Chief Medical Director, United States Veterans Ad ministration; Clinical Assistant Professor of Medicine, George Washington Universi ty, Washington, D.C. v vi CONTRIBUTORS Raymond Harris, M.D., Clinical Associate Professor of Medicine, Albany Medical College; Chief, Subdepartment of Cardiovascular Medicine, St. Peter's Hospital; President, Center for the Study of Aging, Albany, New York. Sara Harris, Executive Secretary, Center for the Study of Aging; Lecturer, State Univer sity of New York, Albany, New York. Eino Matti Heikkinen, M.D., Professor of Gerontology, Department of Public Health Sciences, University of Tampere, Tampere, Finland. Hollis S. Ingraham, M.D., M.P.H., Sc.D., Former New York State Commissioner of Health, Albany, New York; Executive Secretary, Steering Committee, Albany Medi cal Center, Albany, New York. Herman L. Kamenetz, M.D., Chief, Rehabilitation Medicine, Veterans Administration Hospital; Clinical Professor of Medicine, George Washington University School of Medicine; Professorial Lecturer, Georgetown University School of Medicine, Washington, D.C. Birgit Kayhty, M.S.C., Department of Public Health, University of Jyvaskyia, Jyvaskyla, Finland. Hans Kraus, M.D., New York University Institute of Physical Medicine and Rehabilita tion, New York, New York. Maggie (Margaret B.) Lettvin, Lecturer, Department of Physical Education, Massachusetts Institute of Technology; Assistant Professor, Leslie College, Cambridge, Mas sachusetts. Jana Parizkova, M.D., Ph.D., Research Worker, Research Institute of Physical Culture, Prague, Czechoslovakia. Betty Byrd Richard, Associate Administrator, Lawrence Frankel Foundation, Charleston, West Virginia. Manuel Rodstein, M.D., Chief of Medical Services and Director of Cardiology, The Jewish Home and Hospital for Aged; Associate Clinical Professor of Medicine, Albert Einstein College of Medicine; Associate Attending Physician, Montefiore Hospital, New York, New York. Ernst Simonson, M.D., (deceased) Dr. rer. nat. h.c., Director of Medical Electronic Re search, Mt. Sinai Hospital, Minneapolis, Minnesota; Professor of Physiological Hygiene emer., University of Minnesota, Minneapolis; Professor of Physiology emer., Johann-Wolfgang-Goethe University, Frankfurt a.M., Germany. Ilkka M. Vuori, M.D., Associate Professor, RehabilitatIOn Research Center; Chief, Clinical Laboratory, Rehabilitation Research Center of Finnish Social Insurance Institu tion, Turku; Acting Professor of Public Health, University of Jyvaskyla, JyVaskyla, Finland. Robert E. Wear, Ph.D., Associate Professor, Department of Physical Education, Universi ty of New Hampshire, Durham, New Hampshire. Frederick A. Whitehouse, Ed.D., Professor of Rehabilitation and Director, Rehabilitation Counseling Program, Hofstra University, Hempstead, New York. Preface Guide to Fitness After Fifty presents basic and applied research data, authoritative advice and tested techniques for professional workers who want to learn more about physical exercise, fitness and health for aging people and for all who seek to become more physically and mentally fit. The editors and contributors believe that physical activity and exercise following the pri~ciples and practices ~utlined in this inter disciplinary volume can improve the health and quality of life by increasing en durance and cardiovascular fitness, strengthening the musculoskeletal system, im proving mobility, posture and appearance, and relaxing emotional tensions. Evidence at hand and discussed in this book demonstrates that properly prescribed physical activity or exercise can raise the level of physical fitness and health, both physical and mental, at any age, delay the ravages of aging, and prevent or reduce disability from musculoskeletal and circulatory disorders. Section I, Perspectives on Exercise and Aging, surveys the fundamental problems and relationships of exercise to aging and health and provides historical insights and philosophic perspectives on the significance and importance of physical fitness and exercise through the centuries and in contemporary society. Section II, Evaluation and Physiology of Exercise, presents objective scientific and medical evidence that reasonable improvement in fitness and other bodily func tions may be achieved by people of all ages who follow well designed exercise and relaxation routines for at least 30 minutes three or more times weekly. Such pro grams, best begun in youth and continued throughout adulthood, but begun at any age, can improve mental and physical health and help aging people to cope better with the inevitable and too often self-inflicted emotional and physical stresses and strains of daily living. Appropriate testing of the individual before and after exer cise is essential to measure improvement and progress. Section III, Motivation and Planning, provides examples of tested programs and recommendations by experts with extensive experience in developing successful exercise programs for aging people at home, in community agencies, institutions, and other health and educational systems, including television. Section IV, Practical Exercise and Relaxation Programs, presents physical exer cise and relaxation techniques which have helped men and women over fifty develop better physical, mental, musculoskeletal and cardiovascular fitness. These preventive and therapeutic programs include jogging, calisthenics, stretching, relaxation and other types of appropriate exercises. They add vim, vigor, vitality, health and happiness to the life of middle-aged and older people and cushion the stresses and strains of vii viii PREFACE growing old. Proven by experience and practice to be safe and helpful, they will do no hann - provided proper instructions and health precautions are followed. The editors wish to express their appreciation to the contributors, Seymour Weingarten and Stephen Dyer of Plenum Press, Raymond Newkirk, Robert Newkirk, James Blake and the staff of Newkirk Products, Inc., Mrs. Laura Campaigne of st. Peter's Hospital Library, Thomas Erskine, Nancy Bishop and Rosalie Pietrocola of the Center for the Study of Aging for their assistance. Raymond Harris, M.D. Lawrence Frankel Sara Harris Contents Introduction - Physical Fitness For Older Americans - A National Responsibility And Opportunity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xiii C. Carson Conrad Section I PERSPECTNES ON EXERCISE AND AGING 1. Fitness and the Aging Process . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Raymond Harris, M.D. 2. History of Exercises for the Elderly ..................................... 13 Herman 1. Kamenetz, M.D. 3. Preservation of Physical Fitness ........................................ 35 Hans Kraus, M.D. 4. Public Health and Fitness - The Outdoor Life and Other Antidotes to Enemies of Fitness ................................................. 39 Hollis S. Ingraham, M.D. Section II EVALUATION AND PHYSIOLOGY OF EXERCISE 5. Physiology of Physical Conditioning for the Elderly .......................... .47 Herbert A. deVries, Ph.D. 6. Effect of Age on Work and Fatigue - Cardiovascular Aspects .................... 53 Ernst Simonson, M.D. 7. A Follow-Up Study of the Effect of Physical Activity on the Decline of Working Capacity and Maximal Oz Consumption in the Senescent Male .............. 67 Andrew A. Fischer, M.D., and Jana Parizkova, M.D. 8. The Effect of Aging and Physical Activity on the Stabile Component of Arterial Distensibility ............................................. 81 Andrew A. Fischer, M.D. ix x CONTENTS 9. Feasibility of Long-Distance (20-90 km) Skihikes as a Mass Sport for Middle-Aged and Old People .......................................... 95 Ilkka M. Vuori, M.D. 10. Physical Exercise and Cardiovascular Fitness ............................... 143 Daniel Brunner, M.D. 11. Multi-Stage Cardiovascular Testing ..................................... 151 Edward T. Davison, M.D. 12. The Soft Signs of Neurological Problems of Mobility ......................... 163 David Green, M.B. Section III MOTIVATION AND PLANNING 13. Motivation for Fitness ............................................. 171 Frederick A. Whitehouse, Ed.D. 14. Gerontological Aspects of Physical Activity - Motivation of Older People in Physical Training ............................................... 191 Eino Heikkinen, M.D., and Birgit Kiiyhty, M.Sc. 15. Across the Nation - Habilitation ...................................... 207 Lawrence J. Frankel 16. Changing the Habits and Thought Patterns of the Aged to Promote Better Health Through Activity Programs in Institutions ....................... 215 Manuel Rodstein, M.D. 17. Developing Staff Capability for Physical Fitness Programs ...................... 221 Paul A. 1. Haber, M.D. 18. Community Program for Tension Control ................................ 227 Nicholas G. Alexiou, M.D. 19. Organization of Exercise Programs ..................................... 233 lloyd C. Arnold, Ed.D. 20. Popularizing Physical Fitness After Fifty Via Television ....................... 237 Maggie Lettvin Section IV PRACTICAL EXERCISE AND RELAXATION PROGRAMS 21. Principles of Exercise for Musculoskeletal Reconditioning and Fitness .............. 247 Hans Kraus, M.D. CONTENTS xi 22. Conditioning Exercise Programs for Normal Older Persons ..................... 253 Robert E. Wear, Ph.D. 23. At-Home Television Exercises for the Elderly .............................. 271 Maggie Lettvin 24. Gerokinesiatrics - A Pharmacopoeia of Exercises for the Elderly ................. 299 Lawrence 1. Frankel and Betty Byrd Richard 25. Exercises for the Elderly ............................................ 307 Herman L. Kamenetz, M.D. 26. Rehabilitation Exercises for Home-Bound Patients ........................... 313 R. H. Cress, M.D. 27. Tension Control Techniques to Combat Stress ............................. 323 John A. Friedrich, Ph.D. APPENDIX Definition of Terms .................................................. 341 Robert E. Wear, Ph.D. Index .......................................... '.' ............... 347

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