Marinda Bruwer Biokineticist

October is pink month! Let's celebrate our warriors

New research in from Leppänen et al. (2024) has found that hip and core exercises may help prevent running injuries in novice runners. Here's a graphic summary and a link to the paper 🔗 https://bjsm.bmj.com/content/early/2024/05/08/bjsports-2023-107926

HOUSTON, WE HAVE A (PHYSICAL ACTIVITY) PROBLEM : ACSM's Health & Fitness Journal e to declining rates of lifestyle physical activity. Pulled Text: “Despite these well-known benefits of physical activity though, there has still been a gradual decline in overall daily physical activity levels.”...

"People of all ages and abilities who regularly participate in resistance exercise reduce risk of numerous diseases, improve quality of life and reduce mortality"

Check out this infographic and more on strength training from ACSM: https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download

Exercise improves memory and mental alertness.

Exercise has been shown to have a profound impact on memory and mental alertness. 🧠 🚨

When we engage in physical activity, our heart rate increases, leading to improved blood flow and oxygen delivery to the brain.

This enhanced circulation promotes the growth of new blood vessels and neurons in the hippocampus of our brains, which is a key region responsible for memory formation and retrieval.

Additionally, exercise stimulates the release of neurotransmitters such as dopamine, serotonin, and norepinephrine, which are crucial for regulating mood, attention, and learning.

Exercising regularly reduces inflammation and oxidative stress, protecting our brain cells from damage and promoting overall brain health.

These combined effects result in improved cognitive function, enhanced memory consolidation, and heightened mental alertness.

So, lace up your sneakers and get moving to unlock the full potential of your mind!

Biokineticists can help and guide you in this journey of becoming more active.

Find a Biokineticist in your area by visiting www.Biokineticssa.org.za

Exercise helps to increase your self-esteem 🤸🏽‍♂️🏃🏿🏃🏼‍♀️🚶🏾

🌈 Self-esteem is defined as the assessment of our personal perception of our attributes and qualities.
🌈 The number of people experiencing low self-esteem has increased drastically in the past couple of years.
🌈 One of the ways to combat a low self-esteem is through increasing your muscle mass with exercise.

How to increase Muscle mass: 🏋🏻‍♂️🏋🏾

Resistance training promotes muscle growth. Examples of resistance training include
🏋🏻‍♂️ The use of free weights
🏋🏾 Weight machines
🧘🏽‍♂️ Your own body weight or
🏃🏼‍♀️ Resistance bands
💥 Suggestions include training 2-3x per week to give your muscles time to recover.

Benefits:
☀️ Short Term: Exercises enhances your mood and helps to create a more positive state of mind allowing us to think more positively about ourselves.
☀️ Long term: Exercise makes us feel better about our physical self, such as our abilities and physique
☀️ Long term and short term: Exercising with the aim to increase muscle mass will provide us with a sense of accomplishment that can boost ourself confidence.

All this together will improve the way we look at ourselves and our self-talk which will boost our self-esteem through exercise. 🏋🏾💥🧘🏽‍♂️

It is important to have the correct technique with especially resistance training, to avoid other possible training injuries.

A Biokineticist can help you with an individualized exercise program specific to your body type and can teach you the correct training techniques to benefit most from your exercises.

Find a Biokineticist in your area by visiting www.Biokineticssa.org.za

Sometimes, preconceived notions about physical activity can prevent people from participating and being active. Reversing those myths and changing mindsets can get people up and moving!

Check out this tip sheet created by the members of the ACSM Strategic Health Initiative for Behavioral Strategies: https://fal.cn/3xmP9