Anja Marais Biokineticist

02/09/2025

28/08/2025

Up to 70% of women in menopause experience joint stiffness and pain in muscles, tendons, and lower back.

Tendon health: Gluteal tendinopathy, frozen shoulder, and plantar fasciitis are often present in menopausal women. Working with a biokineticist to help you with the correct exercises to enhance collagen production and load management will be beneficial to manage these symptoms.

Bone density: Oestrogens decrease bone absorption by inhibiting osteoclast activity (responsible for breakdown of bone), and these hormones promote osteoblast function (responsible for bone building). During menopause the opposite happens (because of a decline in hormone levels), and bone density declines over time. Weight bearing and safe impact exercises are recommended to improve bone density.

Muscle mass: With aging, we lose muscle mass (sarcopenia). The decline in hormone levels during menopause leads to a reduction in muscle regeneration and repair. Resistance training helps to build muscle and restores power and functionality.

31/07/2025

Here are a few tips on strength training in runners. Benefits can include improvement in running economy and reduction overuse injuries.

It is beneficial to add strength training in most sports, although the frequency, volume, intensity, and type of exercise might differ between sports and individuals. Do you incorporate strength training in your weekly training plan?

10/06/2025

Staying warm this winter with group training classes 🔥🔥

14/05/2025

You can complete you Vitakity Health and Fitness Assessments at Anja Marais Biokineticist

22/04/2025

The benefits of exercise during pregnancy outweighs the risks involved (for uncomplicated pregnancies).

Exercise releases feel good hormones, which can reduce feelings of depression and anxiety.
Other benefits include reduced risk of hypertension and gestational diabetes.

It has been shown that when you strengthen muscles such as the glutes and pelvic floor, there is a reduction in back pain and pelvic floor dysfunction, something that is common with pregnancy.

It has also been proven that exercise during pregnancy shortens the time of labour and speeds up recovery following birth.

Our top tips:
🤰Your body is producing relaxin- a hormone which causes you to be more flexible.
Be cautious not to injure yourself. Always do exercises with good control.
🤰Exercise in a controlled environment, not too hot, and hydrate.
🤰Keep doing modified core exercises.
🤰aim for at least 150 minutes of physical activity in a week, incorporating the different aspects of fitness (cardiovascular,strength and mobility).
🤰 if you feel very tired, try to do short walks
🤰incorporate breathing exercises
🤰each person is different, so go on how your body feels.

12/07/2024

Isometric muscle contractions are when muscles contract, but there is no change in the length of the muscle. Like when you push against a wall, you are using your muscles to exert a force, but there is not a change in body position.

Why isometrics
*can be used throughout rehabilitation but has great benefits in the early phase
*works well in rehabilitation of tendons
*great to incorporate into a rehab programme where there are limitations in range of motion or when a joint should be protected in certain ranges (post surgery or injury)
* we do not need a lot of equipment for isometric exercises
* provides good isolation of muscles and feedback

05/06/2024

There is a lot of science and evidence based guidelines involved in the rehabilitation of injuries. Contact your nearest biokineticist if you need help with rehabilitation.

28/05/2024

The ITB is a very strong and stable fascial band that contributes to pelvic and knee stability.

Stretching, massaging, and rolling of the ITB might aggrevate ITB syndrome.

It is more beneficial to look at factors such as running gait, motor control, muscular strength, and training error to help with a treatment plan for ITB syndrome.

27/01/2024

Introducing an exciting new class to SWC!
Get in touch with Anja to book your spot in the upcoming classes!

The benefits of exercise during pregnancy outweighs the risks involved (for uncomplicated pregnancies).
Exercise releases feel good hormones, which reduces feelings of depression and anxiety.
Other benefits include reduced risk of hypertension and gestational diabetes.

It has been shown that when you strengthen muscles such as the glutes and pelvic floor, there is a reduction in back pain and pelvic floor dysfunction, something that is common with pregnancy.
It has also been proven that exercise during pregnancy shortens the time of labour and speeds up recovery following birth.

Our favorite tips:
Your body is producing relaxin- a hormone which causes you to be more flexible.
Be cautious not to hurt yourself. Always do exercises with good control.
Exercise in a controlled environment, not too hot. Keep a towel close by and rehydrate.
AIm for 150 minutes of physical activity in a week, incorporating the different aspects of fitness (cardiovascular, strength and mobility).
Each person is different, so go on how your body feels.

25/01/2024

The benefits of exercise during pregnancy outweighs the risks involved (for uncomplicated pregnancies).
Exercise releases feel good hormones, which reduces feelings of depression and anxiety.
Other benefits include reduced risk of hypertension and gestational diabetes.

It has been shown that when you strengthen muscles such as the glutes and pelvic floor, there is a reduction in back pain and pelvic floor dysfunction, something that is common with pregnancy.
It has also been proven that exercise during pregnancy shortens the time of labour and speeds up recovery following birth.

Our favourite tips:
Your body is producing relaxin- a hormone which causes you to be more flexible.
Be cautious not to hurt yourself. Always do exercises with good control.
Exercise in a controlled environment, not too hot. Keep a towel close by and rehydrate.
Aim for 150 minutes of physical activity in a week, incorporating the different aspects of fitness (cardiovascular, strength and mobility).
Each person is different, so go on how your body feels.