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                                    Physical Activity for Older Adults

People are living longer and population of aged 65 years and older is rapidly increasing. Despite this, statistics in the United States indicate that few older engage in physical activity on a regular basis. The U.S. Department of Health and Human Services estimates that only thirty one percent of people aged 65 to 74 years participate in 20 minutes of moderate physical activity three or more times a week. An even smaller percentage, 16 percent, report engaging in 30 minutes of moderate activity five or more  days a week. Moreover, adults aged 75 and older are even less physically active.

​Physical activity has great value in preserving functional capacity and reducing disease and physical frailty in later years. This makes physical activity programs for older adults especially important. However, most experts agree that specialized training is needed from fitness professionals who study, develop and implement personalized physical activity programs for older adults.

According to this definition, physical activity encompasses exercise performed for the improvement of health and fitness, activities of daily living, sports, dance, work, and play. Physical activity influences all aspects of health and well-being in the older adult population and the aging process in general.

                Water Exercises

Exercising in the water provides many benefits that working out on land can not. First, bouancy of the water provides an unloading of the weight bearing joints of the spine, knee, and hips. This is helpful for those who can not tolerate exercing on land due to joint pain.

Water Exercise Increases Strength

Water also provides assistance and resistance while exercising so that one can progress through various levels of activity, while increasing  strength. Water exercise can help one build strength in weak and injured muscles. It can also promote healing to the site of an injury when used as therapy. Overweight clients also enjoy aquatic exercises by burning calories in an environment that assists in cushioning their joints.

Benefits of Water Exercise 

Benefits are you lose weight effectively, improve balance and agility, ease arthritis pain, and when working with a Therapist, help recovery from surgery.  Other benefits; it alleviates the symptoms of fibromyalgia, strengthens muscles and joints, and increases flexibility and strength. 

​Check with your local health and fitness club or YMCA to see if they offer an aquatic program of have classes in your area.

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Vitamin D produced in the sun's rays is a vital source of  this necessary nutrient. However, oftentimes, especially in the winter months or in cooler climates, it is hard to make enough from the sun. So, many of us come up short in our daily supply. Research shows that vitamin D deficiency is more common than previously thought, affecting up to half of adults and children in the U.S.

Why Do We Need It?

We know that vitamin D is critical for building strong bones but what we may not know is how negative amounts affect us. Low vitamin D levels are associated with higher circulating levels of parathyroid hormone, which encourages weight gain. This explains why many overweight people routinely have inadequate vitamin D status.

Researchers say a growing body of evidence suggests that  vitamin D deficiency increases the risk of heart disease. It is also linked to other well known heart disease risk factors, such as high blood pressure, obesity, and diabetes. 

Healthy Lifestyle Changes

Eating a healthy meal plan and participating in an exercise plan will improve your overall health, increase your self-esteem and allow you to live a much healthier lifestyle. Exercising and getting the proper amount of rest in a balanced schedule will allow you to build healthy muscles and reduce or eliminate stress and anxiety. 

Personal Trainers

A personal trainer can help you with your weight-loss goals. They will show you the right way to improve your overall health. A trainer will provide you with a flexible exercise schedule that will benefit you and your body. Your hard exercise work will pay off when you notice the difference in feeling better and looking good and others will notice too.


    Dress to Prevent Injury  While Exercising

Style​ and looking good in the gym may be important to some, but wearing the right type to help prevent injuries is more important. Whether it's in the gym, on the courts, on the field, on the track or the trails, the right gear can minimize injuries and improve performance and endurance.

Overheating can be a real problem when working out, especially during the warmer months. You should wear moisture-wicking breathable clothing and cotton does not meet these requirements. When you sweat in a cotton shirt, it gets damp, heavy, and clingy. The moisture just stays there. Damp clothing can cause overheating or even heat injury or heat stroke.

Choose synthetics or blends for workout clothes. These materials will help with the thermo regulation during a workout and will be more comfortable. The choice of fabric impacts performance as well. Synthetic clothes improve heat tolerance while exercising. Breathable, moisture-wicking clothes can help you keep going longer than in cotton clothes. Researchers compared cotton to synthetics and found the following observations:

​- Synthetics are more comfortable than cotton.

​- Synthetics improved performance better than when wearing cotton clothing.

​- Synthetic workout gear may smell worse, but so what? The benefits outweigh the odors. Newer brands of synthetic workout gear is embedded with materials that prevent bacteria from thriving in it, which reduces the odor.

​Most workout clothes have polyester, spandex and some moisture-wicking proprietary blend. Buy real workout gear instead of relying on old cotton clothes you need to donate. Cotton socks should be avoided too. As with other parts of the body, your feet will sweat when working out. If socks are not breathable and don't wick away moisture, the sweat can cause friction, rubbing and blisters. This can be painful and also lead to training setbacks. Remember to choose your gear wisely and enjoy your workout.


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Recommended Daily Dose

The current recommended daily intake of vitamin D is 200 IU but most health experts say it should be closer to 1000 IU, especially in the winter. When our body does get the daily recommended dose, it increases the thermal effect of our meals and boosts overall fat oxidation. It also improves muscle function and strength. 

               ​Hike up Your Routine

You can take fitness to the next level and burn more fat using high intensity interval training. The high intensity approach may not be right for those just starting a fitness program. However, if you exercise regularly and need to bump up your regime, this is an effective way to see results. It also does not require you to spend more time in the gym.

High intensity interval training involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. It offers you several advantages because it pushes you beyond the highest end of your aerobic capacity zone. If your aerobic zone is at 80% or more of your maximum he   

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                                 Positive Effects of Exercise

Exercise positively effects all human body systems; including psychologically. Research in the area of psychology and physical activity supports a relationship between physical fitness, mental alertness and emotional stability.

An example of this relationship is that improved endurance makes the body less susceptible to fatigue and less likely to commit mental or physical errors. Performance can be sustained longer without the necessity of frequent breaks. People who are physically fit usually have a better outlook, more self-confidence and often do well in whatever their talents and ambitions prompt them to try.

Increases Blood Volume

Physiological benefits of exercise are that it increases blood volume, enlarges and increases the number of blood vessels, lowers resting heart rate, and helps keep linings clear of corrosive materials. Exercise also reduces peak levels of hyperacidity and its discomforts.

The nervous system is the control center of the body. The three roles of the nervous system are that it senses changes inside and outside the body. It interprets those changes and responds to the interpretations by initiating action in the form of muscular contractions or grandular secretions. Without the central control of the nervous system, coordinated human movement are impossible.

Exercise is Worth the Effort

Are the positive effects that result from exercising regularly worth the effort? Absolutely it is. Should you make exercise an integral part of your daily routine? Of course, you should. Fitness specialists and trainers have an inherent responsibility to positively shape and influence the health and fitness attitudes of those around us. It is our hope that individually and collectively we can bring health and fitness to the masses.

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