Hartbeespoort - Lisinda Jansen Biokineticist

02/11/2025

🤩Solution Sunday🤩
*Post 3 of 3*
(If you are lost 😞 make sure to take a look at my 2 previous posts 😋)

🧐How to improve your Sit to Rise Test score🥸

Practice the movement itself and strengthen the relevant muscles, while also focusing on balance and flexibility.

🤓You can achieve this by regularly getting up and down from the floor, performing exercises like hip hinges, step-ups, and split squats, and incorporating stretches for your hamstrings and back.

👉🏻Practice the movement

Sit on the floor more often:
This will naturally increase your practice of getting up and down without assistance.

👉🏻Practice transitions:
Repeat the motion of sitting down and standing up with deliberate intent to build motor learning.

👉🏻Experiment with your body:
Try different leg positions and body postures to find what is most comfortable.

👉🏻Strengthen your muscles

💪🏻 Hip hinges:
Strengthens the posterior chain, including your glutes and hamstrings, which are vital for standing up.

🦵🏻Step-ups:
Mimics climbing stairs and strengthens your quads, hamstrings, and glutes.

🫶🏻Split squats:
Improves both ankle and hip mobility.

🤩Planks:
Strengthens your core. (To name 1 of the thousands)

😵‍💫Improve your flexibility
Hamstring stretches:
Perform stretches like seated forward folds or standing toe touches to improve hamstring flexibility.

🤓Lower back stretches:
Incorporate poses such as cat-cow or child's pose to improve lower back mobility.

🤗Focus on balance and coordination
Vary the conditions:
Practice the movement on different surfaces (like a soft mat), with your eyes closed, or while holding an object.

🐸 Incorporate locomotion patterns:
(not for moderate or high risk patients)
Exercises like "Bear," "Monkey," and "Frogger" can improve your confidence in real-world balance scenarios.

‼️Please note this is general advise and might not be suitable for everyone‼️

For tailored scientific based exercise testing and prescription contact your nearest Biokineticist

Biokineticists are the experts in the field of exercise testing and prescription 🦵🏻

01/11/2025

🤗Saturday Fun continued🤗
*Post 2 of 3*

Have you tried to do the Sit-Rise Test (SRT)?
(If not go to my previous post)

As promised...what does your score say about your health?

🔬 Key Findings and Longevity

This assessment measures how well the entire body works together, not just isolated strength or flexibility.

A massive 12-year study, published in the European Journal of Preventative Cardiology, following more than 4,000 adults revealed that those scoring lowest were up to six times more likely to die early from natural or cardiovascular causes.

🧐Significant conclusions drawn by the research:

• Low Scores = Higher Risk: Participants who scored 3 or fewer points were six times more likely to die during the study period compared to those who scored between 8 and 10 points.

• Score Increase = Benefit: For every single point increase in the SRT score, the study found a 21% reduction in all-cause mortality.

• Threshold of Risk: The greatest survival benefit was observed for people scoring 8 points or more.

The researchers suggested that this test is a strong indicator because it reflects musculoskeletal fitness, which is linked to maintaining independence, functional capacity, and overall quality of life as people age.

⭐ Interesting finding in th study ⭐
A 10/10 score is the most common score for men aged 16-25 and for women aged 16-40. Less than 8% of men and women aged 55 and over achieved a 10/10 ☹️

Researchers were able to determine where the test starts to become predictive and important. For men, this was from age 46 to 80 and in women from ages 46 to 75.

👇🏻 Here are the pertinent findings:

Of the 2002 total people followed, just two people that scored a perfect 10 died (one male aged 64, and a female aged 54).

No one over age 70 scored a perfect 10.

When they statistically removed age, gender and BMI in the analysis, the researchers found there was a 3 year shorter life expectancy among those in the lowest score category versus those in the highest score category.

Those in the lowest score range have a 5-6 fold higher risk versus the reference group.

With each increment in test score improvement, there is a 21% reduction in all cause mortality!

From this study, the researchers stated that a score of 4/5 in the test will preserve functional independence in an individual regardless of age as they feel this will reduce your risk of falls. So essentially that is the minimum score you should strive for.

31/10/2025

🤗Friday Fun🤗
*Post 1 of 3*...

Why not see if you can do the following longevity test...please post your video in the comments, would love to see it 🫶🏻 feel free to challenge your family and friends

Looks easy? 🤗Why not try it?🙃
No hands touching the floor...sitting down or when rising up again 😉

👉🏻two options as shown in the vidoe...1: straight legs or 2: crossed legs

🧘 What is the Sit-Rise Test (SRT)?
The Sit-Rise Test is a simple physical fitness assessment that scores an individual's ability to lower themselves to the floor and then stand back up, using a 10-point scale.

It is designed to measure the integration of several physical attributes:

• Muscle Strength
• Flexibility
• Balance
• Motor Coordination

The core idea is that the better an individual's body performs this complex movement—requiring the cooperation of the musculoskeletal and nervous systems—the better their physical health and functional ability are overall.

📈 The 10-Point Scoring System
The test begins with a maximum score of 10 points (5 for sitting and 5 for rising).

💡 Important Safety Note:

Disclaimer: Always consult a healthcare professional before starting a new exercise or assessment, especially if you have joint issues, mobility concerns, or are at risk of falling. Do not attempt this test if you have pain or a known musculoskeletal injury. Have a chair or person nearby for support if you feel unstable.

Points are deducted for using various body parts for support:

Sitting is 5 points
Rising is 5 points

💯 -0.5 for any loss of balance or unsteadiness
💯 -1 for each time you use the following:
🤚🏼 hand
🦵🏻 knee
💪🏻 Elbow
🤏🏻Forearm
🦵🏻Side of leg

💯 Final Score Calculation
The final score is the sum of your score from Phase 1 (Sitting) and Phase 2 (Rising).
• Maximum Score: 10 points
• Minimum Score: 0 points

Example: You sit down perfectly (5 points). When you stand up, you place one hand on the floor for support (deduct 1 point) and briefly lose your balance (-0.5 points). Your score is 5 + (5 - 1 - 0.5) = **8.5** points.

Be sure to check back in for the interpretation of your results in my next post 💪🏻

30/10/2025

Very good and easy to do 🙏🏼

🚨 Exercise snacks: small bouts, big benefits 📈

NEW summarising this recent study on short, structured bouts of physical activity and their impact on improving fitness and health 📄

💪 Any movement counts
🔑 Feasibility is key
⏰ Consistency matters

Blog ➡️ https://bit.ly/47FSNy8

25/10/2025

Something we do not pay enough attention to, until it's (sometimes) too late ⏰🫠

Working on your balance is one of the most powerful, underrated acts of self-preservation.

This is not just about avoiding falls but about claiming freedom.
The freedom to step off a curb without fear.
To hike, dance, reach, bend, and live without hesitation.

Because balance is more than a physical skill, it’s a metaphor for life itself.
When you challenge your balance, you teach your body to adapt.
When you wobble, you’re learning resilience.
When you steady yourself, you’re reminding your brain that control still belongs to you.

Too many people trade their confidence for comfort.
They stop moving, stop challenging, stop trusting their own strength.
Then one day, the world shifts beneath their feet and they realize the real danger wasn’t movement, but stillness.

So yes, stand on one leg while you brush your teeth.
Take the uneven path. Feel the floor under you.
Wobble, laugh, regain, repeat.
That’s practice for the beautiful, unpredictable rhythm of being alive.

Train your balance and you train your freedom.
Because balance is about power.
And the moment you stop chasing it, you start losing it.

14/10/2025

Life Through Movement

The human body is the most powerful machine you’ll ever own

But like any machine, it breaks down when it’s not used.
When you stop moving, you don’t just lose strength, you lose energy, confidence, and the spark that makes you feel alive.

But here’s the truth, motion is maintenance, every move you make is proof to your body that it still has a purpose, and your body rewards you with health, strength and resilience. Don’t let your greatest machine gather dust.

Keep it moving.
Keep it alive.
Keep it strong.

13/10/2025

Can I get an Amen 🙏🏼

Cardio keeps your heart beating strong.
Strength training keeps your body capable, confident, and resilient.

Run for endurance.
Lift for power.
Do both for balance.

Because it’s not enough to simply exist longer
you deserve to thrive longer.

11/10/2025

⚠️ Attention ⚠️ all runners 🏃‍♀️ this is very informative...just for you 💪🏻

You are welcome 🤗

⚠️ How much running is too much? A new take on injury risk for runners 🏃‍♀️

"A session-specific spike - exceeding 10% of the longest run in the past month - is a red flag for injury risk"

NEW ✅

https://bit.ly/4nBnTMS

07/10/2025

In love with this 👏🏻🙌🏻

It’s easy to convince someone they need surgery for something that doesn’t.
But it’s so hard to convince them to move again when an MRI shows the tiniest flaw.

We’ve learned to fear what we see on a screen more than what we feel in our hearts.
But your body is not broken, its living, breathing, and built to heal.
Pain doesn’t always mean damage.
And stillness doesn’t always mean safety.

Flow gently.
Rise bravely.

Because healing is less about repair and more about remembering your own resilience.

29/09/2025

🫶🏻👏🏻🫶🏻👏🏻

Join in the fun and get ready for 2026's season!

https://docs.google.com/forms/d/e/1FAIpQLSee3cbkcQY4xBztBWY9CnYMewzYd0gEpBKAAj12ioTgnGY8hQ/viewform?usp=dialog

10/09/2025

I always want to say....any activity beats sitting on the couch 🛋️

Padel Players:
⭐️ some tips below on how to prevent injuries ⭐️

09/07/2025

How great is this?

Not sure if you are making the cut?

Not sure 🤔 how to measure waist circumference📏?

Follow these easy guidelines (picture included for interpretation of results):

To measure waist circumference according to ACSM, you should locate the midpoint between the lowest rib and the iliac crest (top of the hip bone), then wrap a tape measure snugly around the waist at that point, ensuring it's parallel to the floor and take the measurement after a normal exhale.

Here's a more detailed breakdown: 📖

Locate anatomical landmarks: 🌍
Find the bottom of your rib cage and the top of your hip bone (iliac crest).

Find the midpoint: 🧠
Mentally divide the distance between these two points and mark the spot, which should be roughly in line with your belly button.

Wrap the tape measure: ⭕️
Place the tape measure around your waist at the marked midpoint.

Ensure proper positioning: 👀
The tape should be snug but not compressing the skin, and it should be parallel to the floor.

Breathe normally: 💨
Take the measurement after a normal exhale.

Record the measurement: 1️⃣
Note the measurement to the nearest 0.1 cm or 0.1 inch.

Repeat for accuracy: 📐 📐
It's recommended to take two measurements and average them if they differ by more than 0.5 cm.

The ACSM (American College of Sports Medicine) recommends this method for consistency and to minimize variability in measurements. This approach is considered a reliable indicator of abdominal fat distribution and can be used to assess cardiometabolic risk.





Get moving run 🏃🏼