by Barbara Jo Olson

"Add life to your years" is the catchy slogan used to promote the Madison School-Community Recreation Department's Older Adult Fitness Program. This program was developed out of a concern that too many planned programs for older adults emphasize sedentary rather than physical activities. The philosophy of the fitness program is not only to provide entertainment and be fun, but also to give the participants an opportunity to maintain or attain a healthy degree of physical fitness.

Classes meet once a week at different sites throughout the city. They are designed to provide participants with an opportunity to engage in a variety of exercises. These exercises are done to music in a non-competitive environment and can be performed by individuals with varying levels of ability. The sites are selected to provide a geographic spread while concentrating on neighborhoods with a higher density of older residents. Classes are conducted by an experienced staff instructor in facilities chosen for convenience and easy access to parking. They include senior citizen housing complexes, neighborhood centers and schools.

Madison's program has been in existence for seven years and is now considered to be successful. It started with a session at a well located facility in an area with a large number of elderly residents. At first, the exercise program attracted about ten persons and now regularly attracts 15 to 35 at the various sites. The physical progress and emotional reactions of the individuals involved have been very gratifying and have helped them to achieve a higher degree of independence in their daily lives.

In addition to the classes, a list of exercises is given to participants to use if they are unable to attend more than one session each week. The program has also carried over into the travel program where a booklet entitled Travel Time Fitness, written by the author of this article, is used by the tour director. A swimming program and a walking club have also been started.

EXERCISE PROGRAM FORMAT

The exercise program consists of a variety of activities which progress from limbering up to more strenuous exercises followed by a warm down and relaxation period. The exercises themselves are presented in a flexible sequence within the various segments of the program. The two-hour sessions are divided into the following four segments.

Segment One - This segment consists of structured and non-structured warm-up activities which are designed to increase flexibility and slowly prepare the body for more strenuous exercise performed to appropriate music. The types of exercise done during this time include tossing and rolling rubber or foam balls, stretching movements, e.g., toe touches, side bends, deep breathing and can even include the setting up of the equipment. It is important that the participants are fully warmed-up before progressing beyond this phase.

Segment Two - The mild to moderate exercises performed during this segment are designed to improve flexibility of all joints. This portion lasts about 30 minutes. Isotonic exercises (involving dynamic movement of muscle groups) are used rather than isometric exercises (involving holding a muscle group against resistance) which can have a dangerous, stressful effect on the heart of the older adult. During this time, the energy level fluctuates while changing routines from sitting to standing positions. Participants usually begin this segment by sitting in sturdy chairs that have been placed in a large circle. The sitting routines include toe curls, toe-heel pivots, shoulder shrugs, leg lifts and fist clenches done to rhythmic musical accompaniment. Pieces of latex surgical tubing are stretched to improve muscle strength. The standing exercises are more strenuous and include dance routines (jazz, folk, and two-step) as well as sideward leg swings beside the chair, backward leg stretches, marching in place and arm and leg rotations.

Segment Three - The next 20 minute segment also contains moderate exercises, but is spent on the mat. The goals of the mat exercises include strengthening low back, abdominal, leg, hip and thigh muscles. Many of these exercises involve more continuous activity and produce a faster heart rate. Among these are bicycling in a prone position, sit-ups and side-leg raises. A warm down period follows to help minimize the chance of muscle cramps and to help keep blood flow coming back to the heart rather than pooling in the working muscles. Yoga and slow stretching exercises are also a part of the warmdown period.

Segment Four - The last halt hour is devoted to relaxation and discussion. Topics for discussion may include components of a well balanced diet, maintenance of proper weight and sharing of new exercise ideas from participants. The final 20 minutes is spent in practicing and discussing stress reduction techniques. With the aid of background music and the instructor's voice or stress reduction tapes, the participant learns how to relax mind and body through progressive relaxation.

The class participants also enjoy a variety of guest speakers who are health professionals from the Madison community. Examples are a geriatric nurse practitioner, a dermatologist, podiatrist, dental health specialist and a nutritionist. The public library has also been a source of informative films regarding exercise and the older adult. A favorite film is entitled "Grow Older, Feel Younger" which stars Victor Borge.

EQUIPMENT

The following is a list of equipment which is recommended for a class of twenty;

1. 10-12 rubber of foam rubber balls at least 12"

Illinois Parks and Recreation 16 May/June 1982

in diameter;

2. Two boxes of latex laboratory tubing;

3. 20 sturdy chairs;

4. 20 floor mats (if the facility is carpeted, the participants could bring a small rug or towel from home)

5. Sound reproducing system along with tapes or records which are suitable to the exercises being performed.

6. A room large enough to accommodate 20 adults exercising in a circle formation. The room should provide easy access for older adults, be well lit, air conditioned and carpeted (if possible).

The most difficult equipment to obtain are records and tapes that are suitable to the exercise while fitting the tastes of the participants. This is confounded by the fact that it is necessary to change routines and music from time to time to keep them from becoming stale. Songs ranging from Benny Goodman to disco can work if they are appropriate to the exercise. Due to the necessity for variety, a single source cannot be identified to meet all possible musical needs. A great amount of instructor's time may be spent locating music appropriate to particular routines. It must be recognized at the outset that time must be provided for this element.

ADMINISTRATION

The only registration which is used is a medical consent form. This is mandatory for participation and must be signed by the individuals physician. The form includes certification from the physician that the individual may participate in the program, necessary emergency information, special health considerations which may apply to the individual's participation and any special medication which is of note. The use of a liability waiver should also be considered depending on the policy of the sponsoring organization. The medical consent form is kept in a file at each site and should be in an easily accessible location. Emergency phone numbers and the location of the nearest rescue squad and medical facility should also be in a handy location. It is further recommended that the instructor have CPR training.

The promotion of this program was primarily through sources already available within the Recreation Department, but also through other areas of older adult programming within the City of Madison. Newsletters of the Recreation Department, older adult organizations, churches, neighborhood organizations and other interested groups were utilized. In addition, fliers, newspapers, radio and other media were effectively used. Once established, word of mouth has been among the best of the promotional tools.

ADJUNCT TO TOUR PROGRAM

An interesting expansion of the exercise program has been the popularity of an exercise booklet for use in the tour program. The author of this article has prepared a small booklet containing 29 exercises which may be done by older adults on buses or trains while on tour. The exercises are designed to help individuals feel alert, less stiff, more comfortable and also to improve circulation. They can be done either with or without the leadership of the tour director. The booklet is quite popular and has been purchased by other recreation departments and by travel agencies sponsoring older adult tours.

BIBLIOGRAPHY

A number of source materials have been particularly helpful in designing the program and developing the exercises within it. They are set forth below:

Diagram Group. THE COMPLETE ENCYCLOPEDIA OF EXERCISES. New York & London: Paddington Press, Ltd., 1979.

Frankel, Lawrence J. and Betty Byrd Richard. BE ALIVE AS LONG AS YOU LIVE. New York: Lippincott and Crowell, 1980.

Olson, Barbara J. TRAVEL TIME FITNESS. Madison, Wisconsin: Olson Publications, 1981.

Smith, Everette L. and Karl C. Stoedefalk. EXERCISE & AGING. Hillside, New Jersey: Enslow Publishers, 1978.

Ms. Olson is Exercise Instructor of the Madison Metropolitan School District, Madison, Wisconsin which in common with other Wisconsin public school systems, serves as the umbrella agency for public recreation services.

Musical strength can be increased through creative use of surgical tubing.

Illinois Parks and Recreation      17      May/June 1982