As the Xhosa saying goes, “Gug’othandayo!” When loosely translated this simply means you don’t need to let yourself go when you age. Dr Kathryn Adams, a gerontologist, once posed the question “Are we really in a position to control our own aging? Are we at the point where aging is a choice?” It’s true, aging is inevitable, however this shouldn’t be used as a reason to not keep healthy and fit.
As we age, our bodies undergo a range of changes that can impact our physical and mental health. However, staying active can help alleviate age-related health issues, improve cognitive function, and enhance overall well-being.
Workout 1: Wall Push-Ups
Wall push-ups are a great way to improve upper body strength without putting excessive strain on joints. Stand with your feet shoulder-width apart, then place your hands on a wall at shoulder height. Slowly lower your body toward the wall, keeping your elbows slightly bent, then push back to the starting position.
Workout 2: Dumbbell Squats
Dumbbell squats are an excellent exercise for strengthening legs and improving balance. Hold a dumbbell in each hand, stand with your feet shoulder-width apart, then slowly lower your body down into a squat. Push back up to the starting position and repeat.
Workout 3: Seated Forward Bend
The seated forward bend is a gentle stretch that can help improve flexibility and balance. Sit on the floor with your legs straight out in front of you, then slowly lean forward, reaching for your toes. Hold for 30 seconds and repeat.
Workout 4: Plank
Planks are an excellent exercise for strengthening core muscles and improving balance. Start in a push-up position, with your hands shoulder-width apart and your body in a straight line from head to heels. Hold for 30 seconds and repeat.
Source: Getty Images
Workout 5: Brisk Walking
Brisk walking is a low-impact exercise that can help improve cardiovascular health and strengthen bones. Aim for at least 30 minutes of brisk walking per session, five days a week.
Remember to consult with your healthcare provider before starting any new exercise program. It’s also essential to listen to your body and rest when needed. With regular exercise and a balanced lifestyle, you can stay active, healthy, and happy in your golden years.
Get ready to hit the streets and connect with fellow running enthusiasts in the vibrant city of Port Elizabeth! Whether you’re a seasoned marathon runner or a casual jogger, the Friendly City has many running events lined up for you.
Saturday, 25 January, 2025
Colchester Road Race (5km and 10km): Starting time at 06:00 at Mackay Bridge Angling Club, Colchester
Saturday, 08 February, 2025
VSlots Sport Impact Road Race (5km and 10km): Starting time at 06:30 at JJ Engelbrecht Sport Grounds, North End
Saturday, 15 February, 2025
Love To Run (5km and 10km): Starting time at 06:00 at Metlife Mall, Kabega Park
Saturday, 15 March, 2025
NMBM Human Race (10km and 21km): starting time at 06:00 at Despatch Rugby Club
Sunday, 13 April, 2025
Absa Run Your City (10km): Starting time at 07:00 at Kings Beach, Port Elizabeth
In a world where images are often edited and perfection seems like the norm, it’s time to take a deep breath, smile, and remind ourselves that beauty is wonderfully diverse and unique. Let’s dive into the joyous movement of body positivity and self-acceptance, where everyone gets to celebrate their own kind of fabulous.
The Beauty of Being You
Forget the cookie-cutter ideals and airbrushed images—we’re all about embracing what makes us uniquely beautiful. Body positivity is about recognizing that beauty comes in all shapes, sizes, colors, and forms. It’s about appreciating yourself just as you are and celebrating your individuality.
Loving Every Curve and Edge
Body positivity encourages us to love every part of ourselves, from the tip of our noses to the ends of our toes. It’s a celebration of curves, edges, and everything in between. Stretch marks? They tell a story. Freckles? They’re a natural sprinkle of magic. Every feature is a part of what makes you, you—and that’s something to cherish.
Beauty standards can sometimes perpetuate racism, ageism, ableism, and sizeism, making it difficult for women to find representation and feel included. The pressure to conform to these ideals can lead to a negative body image, low self-esteem, and a lack of confidence. Women are more than their physical appearance, yet societal beauty standards often reduce them to just that.
Fortunately, a movement towards inclusivity and self-acceptance is gaining momentum. Campaigns like #BodyPositivity and #BlackIsBeautiful celebrate diverse beauty, while brands like Dove and Fenty Beauty promote inclusivity. Influencers like Ashley Graham and Tess Holliday are redefining beauty standards, showcasing that beauty comes in all shapes and
A Shift in Perspectives
Thankfully, the world is starting to catch on. Fashion brands are showcasing a wider range of body types, and social media influencers are sharing unfiltered, authentic glimpses into their lives. Celebrities are speaking out against unrealistic standards, and the message is clear: beauty isn’t one-size-fits-all. It’s time to shift our perspectives and embrace a more inclusive definition of beauty.
Surrounding Ourselves with Positivity
Community plays a big role in promoting body positivity. Surround yourself with friends, family, and role models who uplift and support you. Engage with media that reflects diversity and authenticity. Fill your social media feeds with body-positive accounts that inspire and empower you.
Self-Acceptance: The Ultimate Glow-Up
True beauty radiates from within. When we accept and love ourselves, we glow with a confidence that no makeup or filter can replicate. Self-acceptance is about being kind to ourselves, embracing our imperfections, and recognizing our inherent worth. It’s about understanding that we are more than our appearance—our character, passions, and kindness define us.
Practice Gratitude for Your Body: Start each day by listing three things you appreciate about your body. This simple exercise can shift your focus from what you want to change to what you love.
Wear What Makes You Feel Good: Don’t wait for a special occasion or a “perfect” body to wear your favorite outfits. Dress in clothes that make you feel confident and happy right now.
Limit Social Media Exposure: Follow body-positive influencers and accounts that promote diversity. Unfollow or mute those that make you feel inadequate or perpetuate unrealistic beauty standards.
Engage in Joyful Movement: Find physical activities that you enjoy, whether it’s dancing, hiking, yoga, or swimming. Focus on how these activities make you feel rather than how they make you look.
Speak Kindly to Yourself: Make a conscious effort to replace negative self-talk with positive affirmations. Treat yourself with the same kindness and compassion you would offer a friend.
It’s time to break free from societal beauty standards and embrace our true selves. Let’s celebrate diversity, promote inclusivity, and redefine beauty on our own terms. We are more than our physical appearance; we are strong, capable, and beautiful women deserving of love and respect – just as we are.
Port Culture gets up close and personal with PE-born and bred, Jodene Geswindt. The fitness enthusiast spends some time out of her busy schedule to share about her fitness journey and lifestyle.
1. What drew you to a love for fitness?
– My father was very athletic and whenever he used to go out, he’d always take me with. It used to be my favorite time of the day.
– I was also very involved in sports during primary school – I took part in tennis, athletics and netball and excelled in them. In high school I decided that I’m going to play tennis until I get to matric and decided that I’m going to play netball because I knew I was going to be the best player for the season in matric again. Keep in mind that I last played netball 5 years ago and I remember speaking to the 3rd team netball coach that I’d like to play for her and she let me. A few weeks later the 1st team coach approached me and let me train with them and I made it to the reserve team and played in the second half when during matches.
– I tried playing for clubs but it didn’t work out until I got to the gym and fell in love with the progress I made, learning about the importance of moving your body and seeing how it affected me on a daily basis and how much confidence I also gained from working out.
2. Can you share a bit about your educational background and certifications in fitness training?
– I don’t have a certificate in fitness , however it is something I’d like to invest in. I plan on doing an advanced sports conditioning course this year to add to my knowledge because I’d love to work with athletes in the future.This course covers a PT (personal trainer) qualification as well.
– I’ve been with a PT for over a year and I’ve learnt a lot especially with regards to the gym: how to use equipment, what exercises helps strengthening which muscles and muscle growth. I’ve also learnt and experimented with supplements during this time. I have come to know about the side effects and which brands work best on different genders and how it should be incorporated into diet. I was also with a sprint coach for about 6/8 months before I started my fitness journey at the gym.The training one does as an athlete is completely different to the training one does at the gym. I’ve learnt how to do conditioning training to condition your body for a certain sport, which muscles needs to be worked out regularly and training one does as an athlete. You also do a lot of HIIT (high intensity) training as an athlete.
“Clients think by just exercising, you’d get your desired body/fitness goals. That’s not how it works …”
3. What challenges did you face when starting your career, and how did you overcome them?
– Since I didn’t have a degree or qualification counting in my favour, the only thing I could depend on was to show off how I progressed over the years.That made people question how I did it. I had to put myself out there, I never had clients to use as an example and the only way I could do it was by starting with myself. The one major challenge I faced was getting people to trust and believe that I could help them reach their fitness goals. I worked on myself and transformed my body into my desired body and that caught people’s attention, especially people I had a personal relationship with.
4. How do you stay updated on the latest fitness trends and scientific research in the field?
– I do a lot of research on YouTube and searching the social media algorithm on fitness. They give a lot of detail as to why certain videos/pictures go viral. Some influencers boost their posts to reach more people, which means they pay for it. I also watch how successful fitness influencers reach their audience and how they maintain it. In most cases they have their desired body, which is the product they’re “selling” because people are drawn to what they see and if the algorithm sees that people always go back to your page and they interact.
5. At the start of the year, many individuals set fitness goals, but often veer off track as the year progresses. Do you have any advice for those facing this challenge?
– Firstly you need to prioritize your fitness goals and by doing that you need to know and understand why you have to make it a part of your daily life.This means you have to research the importance of living a healthy lifestyle and how it affects you.
Secondly, you have to know how to train. If you can afford a PT (physical trainer), that would be great because they’re there to keep you accountable which is a good start for a newbie. If you can’t afford a PT, then join classes (that) your local gym offers and make time to attend these classes as one can learn a lot from these.
Then thirdly when you’ve reached a certain level of discipline, you start prioritizing your diet and then I can assure you, you’ll start seeing a lot of progress in your body.One last bit of information would be to hang around gym buddies that are consistent in the gym and willing to help.They will also keep you accountable to a certain extent.
6. What advice would you give to someone wanting to be more fit but is unable to afford a gym membership?
– Go running, get a skipping rope and one resistance band and you can do a full body workout from the comfort of your home. You can even do workouts without equipment and still be able to tone up nicely. All it takes is to search for “home workouts,” stick to the routine and you’ll start seeing improvement not just in your body but your mood on a daily basis as well.
7. Given the significant emphasis on mental health in today’s context, what additional advice can you offer to individuals seeking a more well-balanced life?
– What you consume plays a vital role on how you feel about yourself because your body shows what you take in. Fast foods and unhealthy carbs makes you run on low energy levels for most of the day, which makes it harder for you to focus, whereas healthy food helps you run on high energy levels, which makes it easier for you to do the things you set out to do and you don’t feel lazy and unmotivated as much. So your diet is another important factor you should take interest in.
8. What are the key principles of a well-rounded fitness program that individuals should prioritize for overall health and fitness?
– Firstly, your workout routine and that’s (part of) the basics.
– Secondly, ensure you get enough rest and prioritise your diet.This is even more important than working out.You need to rest because it helps with muscle recovery and a well balanced diet, will make you reach your body goals at a much quicker pace.
– Thirdly, always strive to grow, this will help you not to get stagnant.
– Lastly, surround yourself with like-minded people, because as hard as it may sound, the people you surround yourself with rub off on you and you subconsciously learn their habits, good or bad.
9. In your experience, what are some common misconceptions or myths about fitness that you often encounter, and how do you address them with your clients?
– Clients think by just exercising, you’d get your desired body/fitness goals.Thats not how it works … What one also needs to consider is firstly your diet and secondly genetics. As much as PTs don’t like to admit it because they want to attract more people, for others it’s easier to reach their goals because of their genetics or they’ve been training for a long time. People need to learn patience and stick to the programme, set their minds and accept that it’s going to be a process, if you’re doing it the healthy way.
– Another one would be training your core doesn’t mean that it’s going to give you a snatched waist. No! Your diet is one major factor that needs to be considered and maintained. If you don’t, the process would take even longer and you won’t get the results you hope for if you don’t stick to the plan.You also need to incorporate back training to give you that look (which requires upper body workouts) that a lot of females don’t want to do because they believe it’ll make them look bulky, which is not the case.
10. With the rise of technology and fitness apps, how do you see the role of technology in shaping the future of fitness training?
– People will no longer need to go to the gym.They would be able to train from the comfort of their homes using apps.They will provide all the necessary details needed to reach their goals but one thing I know people struggle with is consistency and I don’t think an app would be able to help much in that regard. The same level of respect an individual has for an app is not the same as for a person. So getting a person (PT) to keep you accountable and grow relationship with is better than relying on an app.The culture in a gym is also one to look forward to and an app won’t be able to compare to that.
Tired of dull workouts? It’s time to shake things up – quite literally! Say goodbye to boring workouts and hello to the exhilarating world of dance fitness. Whether you’re a seasoned dancer or have two left feet, dancing offers a fun and effective way to improve your physical activity levels and overall well-being.
Cardiovascular Health: Get your heart pumping with dance. From salsa to Zumba, dancing boosts your heart rate, improving cardiovascular health.
Strength and Flexibility: Tone muscles and improve flexibility with every move. Ballet, jazz, and contemporary dance engage muscles throughout the body.
Mental Wellbeing: Dance away stress and anxiety. Moving to music boosts ones mood and releases endorphins.
KEEPING FIT AND FUN When starting the journey of exercise, consistency is key. Sometimes you just want to spice up your routine with doing something less painful but still leaves you feeling good and refreshed. Hiking can be your new best friend. It is the best substitute to your usual workouts. Here is why:
Just like cardio exercises, it helps with reducing the risk of high blood pressure, heart disease and stroke
It helps maintain your weight
It helps with building muscle mass which help prevent osteoporosis
Your body receives vitamin C when outside in the sunshine
It helps to reduce stress which contributes to your mental health
For those with type 2 diabetes, hiking can reduce and even eliminate your need for insulin. With the guidance of your doctor.
HIKING SPOTS IN GQEBERHA Gqeberha has one of the most scenic hiking spots where you can hike with friends, families and colleagues.
SETTLERS PARK NATURE RESERVE This is a nature reserve where the Baakens river flows toward the oceans situated in Milpark the heart of Gqeberha.
CAPE RECIFE NATURE RESERVE Cape Recife Nature Reserve is situated next to Pine Lodge Holiday Resort off Marine Drive, Summerstrand. The trail leads you to a refreshing breeze of the ocean and offers some of the best beach views.
VAN STADENS WILDFLOWER RESERVE The Van Stadens Wildflower Reserve is situated about 40 km west of Gqeberha (formerly Port Elizabeth), on the old Cape Road (R102). The reserve has a stunning view of the Storms River, and you are surprised by the beauty of the flowers. The national flower is also found in this reserve.
QUICK HIKING TIPS
Protect your feet. Wear closed comfortable shoes
Dress in layers. In case you get overheated you can easily remove a clothing item.
Protect your skin. Put on sunscreen, wear a hat and sunglasses.
Stay hydrated. Brink some H2O
Be safe all the time. Go with a partner If you don’t have a hiking partner or want to meet new people. Groups like “Hike That Never End” and “StepOut-PE” on Instagram are available in Gqeberha to turn strangers into friends. So, get your comfortable shoes, call and friend and start hiking.
Exercising can be easy, free and fun. Of utmost importance, it can make you feel good in order to keep on doing it! Working out can help to increase the production of your brain’s feel-good neurotransmitters called endorphins. When we feel good, we do good.
EXERCISING ON A BUDGET Home workout are great and effective in keeping fit while saving money on gym fees. You can slim up in your living area, in your garden, or your nearest park. But what if you want to add some weights? Worry not, you can use what you have at home already and here is how:
Use a 5-litre bottle with water as your dumbbell. 1 litre of water weighs about 1 kilogram so 5 litres will weigh 5 kilograms (NB: Not considering other factors that may affect the weight).
Use the same 5 litre bottle but this time fill it with beach sand or any sand to add more weight on your exercise. 1 litre of volume equates to roughly 1.53kg therefore 5 litres of volume will be 7.65kg roughly.
Use a chair to do more elevated exercises.
Use an old tyre, fill it with stones, tie a long rope on to the tyre and pull it on the other end with your hands or tie the other end of the rope on your waist and walk while the tyre is behind you. That will engage both your arms and legs when you add some speed to the exercise.
The New Year has arrived, and it’s time to set new goals and challenge ourselves to be the best version of ourselves. Running a 10km or a half marathon is an excellent way to start the year with a bang and embrace a healthier lifestyle. Not only does it help to improve our physical health, but it also provides a sense of accomplishment and boosts our mental well-being. Whether you’re a seasoned runner or just starting out, the thrill of crossing the finish line after months of hard work is unmatched. In this article, we’ll provide inspiration and tips on how to get started on your 10km or half marathon journey, including where to find resources for training programs.
Starting Your Journey:
Set a goal: Choose a race and make it your goal to finish it. This gives you a clear objective and something to work towards.
Get the right gear: Invest in a good pair of running shoes and comfortable clothing.
Start slow: If you’re new to running, start with a few short runs per week and gradually build up the distance.
Find a running buddy: Having a running partner can make your training more enjoyable and keep you accountable.
Resources for Training Programs:
Running apps: There are many running apps available that offer training programs for beginners and advanced runners.
Local running clubs: Join a running club in your area for support and training tips.
Online resources: Websites such as runnersworld.co.za offer training plans and advice for runners of all levels.
Personal trainer: Hiring a personal trainer to design a training program specifically for you can be an effective way to reach your goals.
In conclusion, running a 10km or half marathon is a challenging but rewarding experience. It’s never too late to start, and with the right resources and support, anyone can reach their goal. So, lace up those shoes, set a goal and get ready to embrace the power of a 10km or half marathon this New Year.
The Government enforced lockdown at the start of the Covid epidemic followed by the subsequent business work-from-home trend has forced people out of their comfort zones to find varied methods of coping with the stresses of life and get some much-needed exercise.
It even influenced people to relocate to areas where they have easy access to beaches, sports fields, parks, or mountain trails as a means to bring the right balance in their lives, especially among the younger working-class generation.
Gqeberha is a city brimming with such choices. It boasts beautiful beaches and endless mountain trails with an abundance of forests and rivers within easy access to the metropole. One area popular to the locals is the 23km stretch named the Baakens Valley which is around 500 hectares in size and runs through the middle of the Gqeberha suburbs. It falls under the jurisdiction of the Parks and Recreation Department and provides free walking and mountain bike trails.
Trails consist of singletrack, jeep track, switchbacks, drop-offs and numerous bridge crossings lower in the valley. Everyone knows why the city is also referred to as the Windy City, but riding in the valley offers mountain bikers and trail runners an escape from these harsh conditions.
However, such trails always need maintenance and sound reasoning encourages one to join a walking or mountain biking club of choice, not only for the sustainability of these facilities but also for one’s own safety when using it.
One such club is called the FatTracks Mountain Bike Club and it is run by volunteers who maintain and even expand the network of trails. A quote from a promotional flyer of the club explains more:
“One of the main contributors to the development of this trail network in the Baakens Valley is the Fat Tracks Mountain Bike Club.
Established in 1989, FatTracks was the first MTB club in South Africa. Through its membership and various sponsors, the club has developed multiple trails around the Gqeberha area and much of the Baakens Valley network keeping the Baakens Valley in great condition.
The club employs two permanent trail builders responsible for expanding and maintaining the trail network.
Trail builders are truly the unsung heroesof mountain biking.
Without their efforts, there would be no trails. And the Baakens Valley, could not remain in sustainable riding condition, year after year. Trail builders restore it after seasonal floods.
Ride as much or as little, as you like. The beauty of the network is the multiple entry and exit points, depending on where you are situated in Port Elizabeth. The result is that thousands of mountain bikers are just a few kilometres from a vast trail network. In a world where land access for recreation is becoming more and more of a problem, it does not get better than this.
Baakens Valley’s official trailhead is at the Conti FatTracks containers near the Elliot Centre on the William Moffat Expressway. From there, the trail loops along the valley, before culminating at the Bridge Street Brewery.”
The city of Gqeberha proudly announces the 36th edition of The Herald Cycle Tour, which has become a highlight on the local sporting calendar, will take place next month.
It will start with the mountain bike race on 13 February, followed by road programmes on 19 and 20 February 2022.
ROAD MAIN FEATURE RACE ENTRY FEES
106KM CLASSIC OPEN SEEDED- R400:
Age 15+. This is the standard entry for all amateur athletes, with or without a CSA license.
106KM U23/ ELITE/ JUNIOR (DOMESTIC RACING LICENSE REQ- R400:
Age 17+. This is reserved for professional athletes with a CSA domestic racing license.
106KM RACING VETERAN MEN & LADIES (VA/VB/VC)- R400:
Age 30+. This is reserved for racing veterans with CSA membership license.
106KM TANDEM – R700:
Ages 15+. This is an entry for all tandem athletes – professional and amateur.
55KM ADVENTURE – OPEN SEEDED: – R310:
Ages 12+. This is a standard entry for all amateur athletes, with or without a CSA license.