Resistance Training to Maintain Your Metabolism

Posted on May 5th, 2025 by Andries Lodder

Introduction

Between meetings, emails, and everything else on your plate, it’s easy to push workouts to the bottom of your to-do list. But if you want to stay energised, sharp, and healthy long-term, resistance training needs a spot on your calendar.

You’ve probably heard that your metabolism naturally slows down as you age — but here’s the truth: age isn’t the main problem. Research shows that most of the metabolic decline we blame on aging actually comes from losing muscle mass, not the passage of time.

Muscle is a high-maintenance tissue — it burns calories even while you’re sitting in a meeting or answering emails. But as we get older and become less active, we gradually lose that muscle, unless we intentionally work to keep it.

The good news? Resistance training helps you preserve and rebuild that lean muscle, keeping your metabolism strong, stable, and efficient — no matter your age.

Why Resistance Training is Key to a Healthy Metabolism (Especially as You Age)

We often think of metabolism as something we’re either blessed with or doomed by — that mysterious “engine” that controls how quickly we burn calories. But here’s the truth: your metabolism isn’t fixed. It’s shaped by your daily habits, and one of the most powerful tools you have to keep it running efficiently is resistance training.

Muscle = Metabolic Gold

Muscle is one of the most metabolically active tissues in your body. Even at rest, it burns more calories than fat does — and it plays a critical role in everything from blood sugar regulation to hormone balance.

Starting in our thirties, we naturally lose muscle mass (a process called sarcopenia), which can slow down metabolism and make it harder to maintain a healthy weight or energy level. Resistance training helps stop that decline and even reverses it by stimulating muscle protein synthesis — the process of building and repairing muscle tissue.

Boosting Your Resting Metabolic Rate

Your resting metabolic rate (RMR) is the number of calories your body burns at rest. More muscle = a higher RMR. That means even when you’re not working out, your body is burning more energy just to keep your systems running. Strength training doesn’t just burn calories while you’re doing it — it keeps working after you leave the gym.

Insulin Sensitivity & Metabolic Health

Resistance training improves insulin sensitivity, which means your body becomes better at using carbohydrates for fuel instead of storing them as fat. This reduces the risk of insulin resistance and metabolic disorders like type 2 diabetes. It also helps balance key hormones that impact metabolism, including cortisol and growth hormone.

It’s Not About Lifting Heavy Every Day

You don’t have to be a bodybuilder to reap the metabolic benefits. Bodyweight movements, resistance bands, dumbbells, or kettlebells all count. The key is progressive overload — gradually increasing the challenge over time to continue building and maintaining lean muscle.

Aim for 2–4 strength sessions per week, focused on full-body movement patterns (push, pull, squat, hinge, carry). Combine that with proper recovery and protein intake, and your metabolism will thank you.

Resistance Training Guidelines:

Frequency:

Aim for 2–4 sessions per week.
Even 2 well-structured full-body workouts can make a big impact on strength, metabolism, and energy levels.

Duration:

30–45 minutes is enough.
Focus on quality over quantity — no need to live at the gym.

Structure Your Workout Like This:

Warm-Up (5–10 min): Light cardio + mobility (think: light cycling, bodyweight squats, arm circles).
Strength Work (20–30 min):
- Prioritise compound movements — exercises that work multiple muscle groups.
  Examples: squats, lunges, rows, push-ups, presses, deadlifts.
- Do 2–4 sets of 8–12 reps per exercise.
- Rest 30–90 seconds between sets.
Cool Down (5 min): Stretch and breathe.

Focus on Progressive Overload:

To build and maintain muscle, your body needs to be challenged. Gradually increase the weight, reps, or difficulty over time. This is what keeps your muscles adapting and your metabolism humming.

No Gym? No Problem:

You can use resistance bands, dumbbells, kettlebells, or your own bodyweight (think push-ups, split squats, glute bridges). It’s the intensity and consistency that matter most — not fancy equipment.

Conclusion:

If you’re looking to maintain a strong, resilient body and a healthy metabolism as you age — resistance training isn’t optional. It’s essential.

So yes, cardio is great for heart health and mood. But if you want your metabolism to keep working for you, not against you? Pick up those weights.

If you require any advice on creating a personalised exercise program to improve your muscle mass and protect your metabolism, please do not hesitate to contact us!

JUVENILE ARTHRITIS

Posted on May 5th, 2025 by Andries Lodder

By: Gcina Gumede

Juvenile arthritis refers to a group of autoimmune and inflammatory conditions that cause persistent joint inflammation in children. The most common form is Juvenile Idiopathic Arthritis (JIA), which is diagnosed when arthritis lasts for at least six weeks and begins before the age of 16. Understanding juvenile arthritis is crucial for early diagnosis and effective management to ensure children maintain their quality of life.

The exact cause of Juvenile arthritis is completely understood but it is believed that genetics and environmental factors play a role in it. This condition is more common in girls.

Genetics: Family history of autoimmune diseases increases the risk.
Immune System: An overactive immune system mistakenly attacks the body’s own tissues.
Environmental Triggers: Infections or other external factors may trigger the onset in genetically susceptible individuals.

Symptoms

Joint Pain and Swelling: Persistent pain, swelling, and stiffness, especially in the morning or after periods of inactivity.
Reduced Mobility: Difficulty moving affected joints.
Fatigue: Feeling unusually tired or weak.
Fever and Rash: Particularly in systemic JIA.
Growth Delays: In severe cases, arthritis can affect bone growth.
Eye Inflammation: Conditions like uveitis can occur, leading to redness and pain in the eyes.

Types of Exercises Beneficial for Juvenile Arthritis

Range-of-Motion Exercises:
- These focus on maintaining or improving joint flexibility.
- Examples: Gentle stretching, yoga.
Strengthening Exercises:
- Aim to build the muscles around joints to provide better support.
- Examples: Resistance bands, light weightlifting, bodyweight exercises like squats.
Aerobic or Cardiovascular Exercises:
- Improve overall fitness, heart health, and endurance.
- Examples: Swimming (a great low-impact exercise), cycling, walking, dancing.
Balance and Coordination Exercises:
- Help maintain balance and reduce the risk of falls or injuries.
- Examples: Balance board exercises, standing on one leg, stability ball activities.
Water-based Exercises (Aquatic Therapy):
- Particularly beneficial because the water’s buoyancy reduces the impact on joints while still providing resistance to build strength.
- Examples: Swimming, water aerobics

Please feel free to contact us on social media or on our website if you need exercise rehabilitation and our friendly team would be more than happy to assist you.

Understanding the Posterior Cruciate Ligament (PCL)

Posted on September 30th, 2024 by Andries Lodder

By: Gcina Gumede

Structure and function of PCL

The posterior cruciate ligament is found in the knee just behind the anterior cruciate ligament (ACL). It connects the femur (thigh bone) to the tibia (shin bone) and it prevents the tibia from moving backwards. This ensures that there is smooth movement of the knee joint.

The PCL is comprised of robust connective tissues, including primarily collagen fibers, which are known for their high tensile strength. These fibers are crucial in anchoring the ligament firmly between the bones, ensuring optimal joint stability. The PCL’s primary role is to work together with other ligaments of the knee, such as the Anterior Cruciate Ligament (ACL), to stabilize the knee joint, particularly during dynamic movements such as running, jumping, and sudden directional changes.

PCL Injuries

Injuries to the PCL are often caused by direct trauma or excessive force to the knee. Common causes include motor vehicle accidents where the knee hits the dashboard, sports-related collisions, or falls that result in hyperextension of the knee. Risk factors for PCL injuries often include activities that involve high-impact forces or rapid changes in direction.

There are various types of PCL injuries, classified based on their severity. A Grade I injury involves a partial PCL tear, whereas a Grade II injury indicates a more significant but still partial tear. A Grade III injury is a complete tear of the PCL, and a Grade IV injury involves damage to the PCL as well as other knee ligaments

Symptoms of a PCL injury might include pain, swelling, a noticeable instability of the knee, and difficulty bearing weight. Diagnosis typically involves a combination of physical examination techniques, such as the posterior drawer test, and imaging studies like MRI to confirm the extent of the injury.

Treatment and Rehabilitation

Treatment for PCL injuries depends on the severity of the injury. Non-surgical approaches are often effective for less severe injuries (Grade I and II), and they include rest, ice, compression, and elevation (RICE) to reduce swelling and pain. Physical therapy exercises aimed at strengthening the quadriceps and hamstrings, which help stabilize the knee, are also critical. For more severe or complete tears (Grade III and IV), surgical intervention might be necessary. Surgical options include PCL reconstruction, where a graft is used to replace the damaged ligament. Rehabilitation plays an essential role in recovery post-surgery. This process typically involves a well-structured physical therapy regimen designed to restore knee function, improve strength, and regain full range of motion. The rehabilitation timeline can vary but often includes progressive exercises tailored to the individual’s specific needs and the injury’s extent.

Please feel free to contact us on social media or on our website.

Understanding Shoulder Impingement Syndrome

Posted on September 30th, 2024 by Andries Lodder

by Jana van Jaarsveld

Shoulder impingement syndrome (SIS) poses a significant challenge for athletes engaged in overhead sports. The intricate mechanics of the shoulder joint, combined with the repetitive stress of overhead movements, makes this condition prevalent among athletes. This Article delves into the different types of shoulder impingement, diagnostic approaches, and current management strategies to help athletes and healthcare professionals navigate this complex issue.

Types of Shoulder Impingement Syndrome

Subcoracoid Impingement Subcoracoid impingement involves the compression of the anterior soft tissues of the shoulde. This is between the coracoid process and the lesser tuberosity of the humerus. This type of impingement can lead to significant discomfort and functional limitations, particularly in sports that involve repetitive forward motions.
Subacromial Impingement Syndrome (SIS) Subacromial impingement occurs due to the extrinsic compression of the rotator cuff tendons. Generall, between the humeral head and the coracoacromial structures. It can also result from intrinsic degeneration of the supraspinatus tendon, which causes superior migration of the humeral head. This condition is frequently observed in athletes who engage in repetitive overhead activities, such as baseball pitchers or swimmers.
Internal Impingement Internal impingement is a prevalent cause of shoulder pain in overhead athletes. It arises from the repetitive impingement of the articular surface. Generally during extreme abduction and external rotation of the arm. This type of impingement is particularly common among athletes performing high-intensity overhead motions.

Diagnostic Approach

Diagnosing shoulder impingement syndrome involves a thorough assessment that includes:

Sport-Specific Motion Analysis Understanding the sport-specific movements that trigger symptoms is crucial. This helps in correlating the athlete’s pain with their specific athletic activities.
Physical Examination A combination of physical examination tests can enhance diagnostic accuracy. Tests such as the Neer test, Hawkins-Kennedy test, and the Jobe’s test can provide insights into the presence of impingement.
Radiographic Evaluation Radiographic imaging, including X-rays, ultrasound, or magnetic resonance imaging (MRI), is recommended to assess the extent of soft tissue abnormalities and structural damage. MRI is particularly useful in evaluating the rotator cuff tendons and the glenoid labrum.

Management Strategies

The management of shoulder impingement syndrome can be categorized into conservative and operative approaches, depending on the severity and chronicity of the symptoms:

Conservative Management
- Rest and Activity Modification: Reducing or modifying activities that exacerbate symptoms is essential.
- Rehabilitation: A structured rehab program focusing on strengthening the rotator cuff muscles, improving scapular stability, and enhancing shoulder flexibility can be highly effective.

Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) or corticosteroid injections may be used to manage pain and inflammation.
Operative Management
- Arthroscopic Surgery: In cases where conservative treatment fails, arthroscopic surgery may be considered. This may involve decompression of the subacromial space, repair of rotator cuff tears, or addressing any structural abnormalities contributing to impingement.

Conclusion

Shoulder impingement syndrome is a multifaceted condition that requires a comprehensive approach to diagnosis and management, particularly for athletes engaged in overhead sports. By understanding the different types of impingement, utilizing a thorough diagnostic approach, and applying appropriate management strategies, athletes can effectively address shoulder impingement and return to their sport with reduced pain and improved function.

Whether you’re a healthcare professional or an athlete

experiencing shoulder issues, feel free to contact us if you have any questions or concerns, or staying informed about the latest developments in the management of shoulder impingement syndrome is crucial for effective treatment and prevention of further complications.

How Exercise Supports Liver Cancer Patients

Posted on September 30th, 2024 by Andries Lodder

By Kiara Fitzhenry

Each year, more than 800 000 people are diagnosed with liver cancer all around the world. It is the leading cause of cancer-related deaths worldwide. Since 1980, the incidence of liver cancer diagnoses has tripled, whilst death rates have more than doubled. Exercise can play an important role in supporting individuals with liver cancer, both during treatment and in recovery. While exercise cannot cure liver cancer, it offers several significant benefits that can help improve the quality of life and overall health.

Here’s how exercise can help with liver cancer:

1. Improved Physical Strength and Function

Liver cancer and its treatments (such as surgery, chemotherapy, or radiation) can cause fatigue, weakness, and muscle loss. Regular exercise helps maintain muscle mass, improve strength, and enhance overall physical function, making daily activities easier and reducing feelings of frailty.

2. Enhanced Immune Function

Moderate exercise has been shown to boost immune system function. A stronger immune system can help the body fight infections and potentially reduce the spread of cancer. This is especially important for liver cancer patients, whose immune systems might be weakened through cancer treatments.

3. Fatigue Management

Fatigue is one of the most common side effects of cancer and its associated treatments. Contrary to what one might think, regular, gentle physical activity can actually reduce cancer-related fatigue. Exercise increases energy levels and helps patients feel more alert and focused throughout the day.

4. Improved Mental and Emotional Well-Being

Being diagnosed with liver cancer can lead to stress, anxiety, and depression. Exercise releases endorphins, the body’s natural “feel-good” hormones, which can help reduce feelings of stress and improve mood. Physical activity can also provide a sense of accomplishment and control, boosting self-esteem and emotional resilience.

5. Better Circulation and Liver Function

Exercise promotes healthy blood circulation, which may help deliver oxygen and nutrients more efficiently to the body’s tissues, including the liver. This improved circulation supports liver function and overall body health, even in those with liver damage from cancer.

6. Maintenance of a Healthy Weight

Maintaining a healthy weight is important for liver cancer patients, as obesity and fatty liver disease are risk factors that can worsen liver health. Exercise, along with a healthy diet, can help control weight and reduce fat accumulation in the liver, potentially improving the body’s response to treatment.

7. Prevention of Treatment-Related Side Effects

Liver cancer treatments, especially chemotherapy, can cause side effects such as nausea, loss of appetite, and weakness. Regular exercise helps stimulate appetite, improves digestion, and reduces nausea, helping patients maintain their nutritional intake and avoid malnutrition during treatment.

8. Improved Cardiovascular Health

Cancer and its treatments can put additional strain on the cardiovascular system. Regular physical activity helps keep the heart and lungs strong, reduces the risk of blood clots, and supports cardiovascular health. This is especially important for patients undergoing treatments that may affect the heart, like certain chemotherapy drugs.

9. Support for Recovery and Rehabilitation

After surgery or during recovery, exercise can aid in rehabilitation by improving mobility, flexibility, and stamina. Gentle movement and stretching help prevent stiffness and promote healing, particularly after liver surgery or other invasive treatments.

10. Reduce Inflammation

Chronic inflammation can worsen cancer outcomes and affect overall health. Regular exercise has anti-inflammatory effects, helping to reduce systemic inflammation, which can positively impact liver health and potentially slow cancer progression.

11. Potential Improvement in Treatment Outcomes

Studies suggest that cancer patients who maintain regular physical activity during treatment may experience better outcomes, such as improved tolerance to chemotherapy or radiation and potentially longer survival rates. Exercise can enhance the body’s ability to tolerate treatments and recover more effectively.

Types of Exercise for Liver Cancer Patients

Liver cancer patients should focus on gentle, low-impact exercises that support strength and stamina without causing undue stress. Some suitable forms of exercise include:

Walking: Low-impact and easy to incorporate into daily routines.

Swimming or water aerobics: Gentle on the joints and muscles, providing full-body conditioning.

Yoga or stretching: Improves flexibility, reduces stress, and promotes relaxation.

Strength training: Using light weights or resistance bands to maintain muscle mass.

Cycling: Low-impact cardio that supports cardiovascular health.

Precautions

Consult a doctor: Always consult with a healthcare provider before starting any exercise regimen, as liver cancer patients may have specific limitations due to treatment side effects or the condition of the liver.

Start slow: Begin with short, low-intensity sessions and gradually increase the duration and intensity based on your energy levels and how you feel.

Listen to your body: It’s important not to push too hard—rest when needed, and avoid exercise if you’re feeling particularly fatigued or unwell.

Conclusion

Exercise is a valuable tool in the holistic management of liver cancer, offering benefits that enhance physical, mental, and emotional well-being. When done safely and tailored to individual needs, physical activity can help liver cancer patients feel stronger, more energized, and better equipped to cope with the challenges of treatment and recovery.

If you require any assistance with regards to exercising to improve your liver cancer outcomes, please do not hesitate to contact us!

Preventing Groin Hernias: Tips For a Strong Core

Posted on September 30th, 2024 by Andries Lodder

By Kiara Fitzhenry

A groin hernia, also known as an inguinal hernia, occurs when a portion of tissue, such as part of the intestine, protrudes through a weak spot in the abdominal muscles in the groin area. This type of hernia is the most common, especially in men, though it can also occur in women.

Types of Groin Hernias:

Indirect Inguinal Hernia: This type is more common and occurs when the hernia sac enters the inguinal canal, often due to a congenital weakness. It is more common in males.
Direct Inguinal Hernia: This occurs when the hernia sac bulges directly through a weak spot in the abdominal wall muscles. It is usually related to aging and wear and tear.
Femoral Hernia: Though less common, this type occurs when tissue pushes through a weak spot near the femoral artery in the upper thigh/groin area. It is more common in women.

Causes:

Congenital weakness in the abdominal wall.
Strain.
Heavy lifting.
Chronic coughing or sneezing.
Obesity.
Pregnancy.

Treatment:

Watchful Waiting: Small hernias that aren’t causing symptoms might be monitored.
Surgery: The definitive treatment is surgical repair, which can be done via:
- Open Hernia Repair (Herniorrhaphy): A traditional approach where the surgeon makes an incision in the groin to push the protruding tissue back in place and repairs the weakened area.
- Laparoscopic Hernia Repair: A minimally invasive approach using small incisions and a camera to guide the repair.

Prevention

Preventing a groin (inguinal) hernia involves strengthening the muscles in the abdominal and groin areas, improving core stability, and practicing safe lifting techniques. While exercise can help reduce the risk, it’s important to avoid activities that put excessive strain on these muscles. Here are some exercises that can help strengthen the muscles around the groin and abdomen:

1. Pelvic Tilts

2. Leg Slides

3. Wall Sits

4. Glute Bridges

Safe Lifting Techniques

When lifting heavy objects, bend at the knees, not the waist.
Keep the object close to your body.
Use your legs to lift, not your back.

These exercises can help strengthen the muscles and reduce the risk of developing a groin hernia, but it’s important to consult a healthcare professional before starting any new exercise routine, especially if you have any existing health concerns.

If you require any advice on creating a personalized exercise program to reduce your risk of suffering from a groin hernia, please do not hesitate to contact us!

Fit to Fight: The Positive Impact of Exercise on Leukemia Patients

Posted on September 30th, 2024 by Andries Lodder

By: Gcina Gumede

Leukemia is a type of cancer that affects the tissues of the body that produce blood cells such as your bone marrow, lymph nodes and spleen. Leukemia mainly affects the white blood which are an important part of the immune system. The bone marrow will produce abnormal white blood cells that do not functional properly. Individual with leukaemia can benefit from exercise in their recovery journey.

How leukaemia could develop?

Leukemia develops from genetic mutations in a single blood cell in the bone marrow, leading to the uncontrolled growth of abnormal white blood cells. These mutations can be triggered by factors like radiation, chemical exposure, or viral infections. As the mutated cell multiplies, it crowds out normal cells, disrupting blood production and immune function. This results in symptoms like anemia, infections, and bleeding disorders. In advanced stages, leukemia cells can spread to other organs and evade the immune system, leading to the progression of the disease, which can be acute and aggressive or chronic and slow developing.

Types of Leukemia:

Acute Lymphocytic Leukemia (ALL): Most common in children, but can also occur in adults. It progresses rapidly and affects lymphoid cells.
Acute Myeloid Leukemia (AML): Common in adults but can also affect children. It progresses quickly and affects myeloid (bone marrow) cells.
Chronic Lymphocytic Leukemia (CLL): Generally affects older adults and progresses more slowly. It impacts lymphoid cells.
Chronic Myeloid Leukemia (CML): Also more common in adults and progresses slowly. It affects myeloid cells.

People with leaukemia may present with the following symptoms:

Fatigue: Due to anemia caused by a lack of red blood cells.
Frequent Infections: Due to the malfunctioning of white blood cells.
Bruising or Bleeding Easily: Resulting from low platelet counts.
Swollen Lymph Nodes: Often painless, appearing under the armpits, neck, or groin.
Bone or Joint Pain: Due to the buildup of leukemia cells in the bone marrow.

Exercise can play a beneficial role in the management and recovery of leukemia, offering both physical and psychological benefits. Here’s how:

Boosts Physical Strength: Helps rebuild strength and endurance weakened by leukemia and its treatments.
Reduces Fatigue: Regular exercise alleviates cancer-related fatigue and improves sleep.
Enhances Immune Function: Supports the immune system in fighting infections and recovering from treatments.
Improves Mood: Releases endorphins, reducing stress, anxiety, and depression.
Maintains Healthy Weight: Assists in managing weight changes caused by treatment.
Enhances Quality of Life: Increases physical function, reduces treatment side effects, and promotes overall well-being.
Supports Recovery: Aids in regaining muscle mass, bone density, and overall physical function post-treatment.

It is important to consult a health care professional such as your physician or a Biokineticist before doing exercise.

Please feel free to contact us on social media or on our website.

Legg-Calves-Perthes disease (LCPD)

Posted on September 10th, 2024 by Andries Lodder

By: Gcina Gumede

Legg-Calves-Perthes disease (LCPD) is when the blood supply of the femoral epiphysis of the femoral head (the “ball” of the ball-and-socket hip joint) is interrupted. The disease involves a temporary interruption of blood supply to the femoral head, which leads to the death of bone tissue in the femoral head.

Etiology of LCPD

The exact cause of Legg-Calvé-Perthes disease is not fully understood, but it is believed to involve a combination of genetic factors and vascular factors that affect the blood supply to the hip. Symptoms can include limping, pain in the hip or groin area, and limited range of motion in the hip joint. Over time, as the bone tissue heals and regrows and the body reabsorbs the dead bone tissue, the femoral head may become deformed and lead to arthritis in adulthood. This arthritis is caused by the remodelled femoral head being enlarged or flattened. It could take an individual 2 to 4 years to fully recover from this condition.

Treatment

Treatment options vary based on the child’s age, the stage of the disease, and the degree of hip involvement. Here are common treatments for LCPD:

Rest and Activity Modification: Limiting weight-bearing activities to reduce stress on the hip joint.
Physical Therapy/Biokinetics: Exercises to maintain hip motion and strengthen the muscles around the hip.
Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) to relieve pain and reduce inflammation.
Bracing or Casting: Using braces or casts to keep the femoral head within the hip socket, promoting proper healing.
Surgical Interventions:
- Osteotomy: Realigning the femur or pelvis to improve the fit of the femoral head in the hip socket.
- Hip Distraction: Using an external fixator to allow the hip joint to heal by temporarily relieving pressure.
Observation: Regular follow-ups with imaging to monitor the progression of the disease.

Early diagnosis and treatment are crucial for better outcomes in LCPD. Consulting a paediatric orthopaedic specialist is essential for a tailored treatment plan.

Benefits of exercise Rehabilitation in LCPD

Maintains Joint Mobility:

Stretching and Range-of-Motion Exercises: These exercises help maintain and improve the range of motion in the hip joint, preventing stiffness and promoting better joint function.

Strengthens Muscles:

Strengthening Exercises: Strengthening the muscles around the hip can provide better support for the joint, reducing pain and improving mobility. Strong muscles also help distribute the weight more evenly across the hip joint.

Reduces Pain and Inflammation:

Low-Impact Activities: Activities like swimming or cycling can enhance blood circulation, reduce inflammation, and decrease pain without putting too much stress on the hip joint.

Prevents Muscle Atrophy:

Regular Exercise Routine: Ensuring that the muscles remain active prevents atrophy (muscle wasting), which is essential during the recovery phase of LCPD.

Improves Overall Physical Health:

General Fitness: Maintaining overall physical health through exercise helps in faster recovery and better management of the condition. It also promotes cardiovascular health, which can be beneficial for the overall healing process

A Biokineticist can design a personalised exercise program tailored to the individual’s specific condition and progression of LCPD. They can ensure exercises are done correctly and adjust the regimen as needed.

Please feel free to contact us on social media or on our website.

Hypertension‘s Silver Lining is Exercise: A Path to Healthier Living

Posted on August 6th, 2024 by Andries Lodder

by Jana van Jaarsveld

Hypertension, commonly known as high blood pressure, is a chronic medical condition where the force of the blood against the artery walls is consistently too high. This condition affects millions globally and is a significant risk factor for heart disease, stroke, and other health problems. One of the most effective ways to manage and prevent hypertension is through regular exercise.

Understanding Hypertension

Blood pressure is measured in millimeters of mercury (mmHg) and recorded as two numbers: systolic pressure (the pressure when the heart beats) over diastolic pressure (the pressure when the heart rests between beats). Normal blood pressure is usually around 120/80 mmHg. Hypertension is defined as having a consistent reading of 130/80 mmHg or higher.

The Role of Exercise in Managing Hypertension

Regular physical activity is one of the most effective non-pharmacological strategies to lower blood pressure. Exercise helps improve heart health, making it stronger and more efficient at pumping blood, which reduces the force on arteries. Here’s how different types of exercise can benefit individuals with hypertension:

Aerobic Exercise: Activities like walking, jogging, cycling, and swimming are highly effective in lowering blood pressure. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week.
Resistance Training: Strength training exercises, such as lifting weights, can also help reduce blood pressure. Incorporate resistance training exercises at least two days a week.
Flexibility and Balance Exercises: While these exercises, such as yoga and stretching, do not directly lower blood pressure, they improve overall physical fitness and can reduce stress levels, which indirectly helps manage hypertension.

Mechanisms Behind Exercise Benefits

Exercise helps in multiple ways:

Weight Management: Physical activity aids in maintaining a healthy weight, reducing the strain on the heart and blood vessels.
Improved Blood Vessel Function: Exercise improves the elasticity of blood vessels, allowing them to expand and contract more easily, which helps lower blood pressure.
Stress Reduction: Regular physical activity reduces stress hormones, such as cortisol, which can contribute to high blood pressure.
Enhanced Kidney Function: Exercise helps kidneys better regulate sodium and fluid balance, contributing to lower blood pressure.

Getting Started

For those with hypertension, it’s essential to consult with a healthcare provider before starting a new exercise regimen. Thereafter, it is important to consult with a Biokineticist to guide you on the correct exercise and they will help you to gradually increase the intensity and duration of exercise. Consistency is key, and incorporating a variety of activities can keep the routine enjoyable and sustainable.

Conclusion

Exercise is a powerful tool in the fight against hypertension. Regular physical activity can help lower blood pressure, improve heart health, and enhance overall well-being. By making exercise a regular part of daily life, individuals can take significant steps toward managing their blood pressure and leading healthier, longer lives.

Obesity and Exercise

Posted on August 6th, 2024 by Andries Lodder

By: Gcina Gumede

Obesity is excesses weight or body fat that generally associated with negative health consequences. It is defined by the body mass index (BMI) scale which can classify if someone is underweight, at the normal weight, overweight or obese in relation to their height. Obesity is increasingly becoming more common in modern society, and it is having adverse health affects to the general population.

Classification

Body Mass Index (BMI) is a widely used measure to classify individuals into categories of underweight, normal weight, overweight, and obesity. It is calculated using the following formula: BMI= weight (kg)/height (m)².

Underweight: BMI less than 18.5
Normal weight: BMI between 18.5 and 24.9
Overweight: BMI between 25 and 29.9
Obesity:

Class I (Moderate): BMI between 30 and 34.9
Class II (Severe): BMI between 35 and 39.9
Class III (Very severe or morbid obesity): BMI 40 or greater

These classifications are based on the correlation between BMI and body fat, which varies by age, sex, and other factors. However, BMI does not directly measure body fat percentage and may not be accurate for athletes, pregnant women, the elderly, and those with significant muscle mass. Therefore, while BMI is a useful screening tool, it should be interpreted alongside other measurements and clinical assessments for a comprehensive evaluation of health status.

Obesity comes with several health risk which in turn increase your chances of mortality. A person with obesity may experience:

Cardiovascular Health: Obesity increases the risk of heart disease and stroke. Excess weight leads to high blood pressure, atherosclerosis (hardening of the arteries), and other cardiovascular problems.
Type 2 Diabetes: Obesity is a major risk factor for type 2 diabetes. It can lead to insulin resistance, where the body’s cells do not respond properly to insulin, resulting in high blood sugar levels.
Respiratory Issues: Breathing problems such as sleep apnea and asthma can be exacerbated by obesity. Fat accumulation around the neck can also obstruct the airways.
Joint Problems: Excess weight puts additional stress on joints, particularly in the knees and hips, leading to osteoarthritis.
Cancer: Obesity increases the risk of several types of cancer, including colorectal, breast (postmenopausal), endometrial, and kidney cancers.
Liver Disease: Non-alcoholic fatty liver disease (NAFLD) is more common in obese individuals and can progress to liver inflammation and cirrhosis.
Psychological and Social Effects: Obesity can lead to depression, anxiety, and low self-esteem. It may also result in social stigmatization and discrimination.
Reproductive Issues: In women, obesity can lead to infertility, irregular menstrual cycles, and complications during pregnancy. In men, it can reduce fertility and sexual function.
Gastrointestinal Problems: Gallbladder disease and gastroesophageal reflux disease (GERD) are more prevalent in obese individuals.

Managing Obesity with exercise

To effectively manage obesity through exercise, it’s recommended to aim for a combination of aerobic exercise (like brisk walking, jogging, or cycling) and strength training (using weights or body weight exercises) on a regular basis. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week.

However, it’s essential to consult with a healthcare provider or a qualified fitness professional before starting an exercise program, especially if there are pre-existing health conditions or concerns related to obesity. A personalized approach that combines exercise with dietary changes and other lifestyle modifications is often the most effective strategy for managing and reducing obesity.

Please feel free to contact us on social media or on our website.