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Monday 08:00 - 16:00 Tuesday 08:00 - 16:00 Wednesday 08:00 - 16:00 Thursday 08:00 - 16:00 Friday 08:00 - 16:00

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Mariam Haroon Biokineticist

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Mariam Haroon Biokineticist

Promoting body positivity and healthy habits around exercise and life

Fitness Enthusiast | Biokineticist | Mom

Biokinetics is exercise therapy specifically suited to the individual. Biokinetics functions in professional alliance to health and medicine and is recognised by the health professionals council of South Africa (HPCSA). Biokineticists can help with the following

1. Prevention and treatment of orthopaedic conditions - Rehabilitation of back, neck, knee shoulder, hip and ankle injuries and conditions through personalised exercise prescription

2. Management of various chronic diseases and conditions - Conditions include heart diseases, diabetes, arthritis, osteoporosis and pregnancy

3. Promotion of general Health - includes weight loss, general fitness, muscle strengthening and injury prevention

20/03/2022

https://www.instagram.com/reel/CbUdq2tqhNw/?utm_medium=copy_link

18/03/2022

PCOS or Polycystic o***y syndrome is a hormonal disorder which affects women.

Women with PCOS may experience

▪️Irregular periods.
▪️Excess androgens (i.e male hormones)
▪️Polycystic ovaries - enlarged ovaries that may have cysts

Due to the hormonal imbalance Women with PCOS may be at a higher risk for

▪️Infertility
▪️Insulin resistance & diabetes
▪️Metabolic syndrome
▪️Depression & anxiety
▪️Abnormal uterine bleeding

👉🏻 How can exercise help?

Exercise is a great tool in the management of PCOS. It is however important to be careful of the dosage of exercise (i.e frequency, duration and intensity) high intensity exercises can increase stress on the body as a result increasing cortisol, inflammation as well as increasing insulin levels within the body

A few studies have found that 30 minutes of moderate-intensity exercise at least 3 days a week can help manage PCOS symptoms and decrease the risk for associated complications.

Exercise is even more beneficial when combined with a healthy diet.

Give my follow Biokineticist and friend
a follow for scientifically backed advice on managing your PCOS through exercise
And Dietitician for more on managing your PCOS through nutrition.

06/05/2021

Ever wondered why we hold such positions while praying? I believe there are reasons behind things prescribed upon us by our Creator - Such as Salah. ⠀
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Salah is performed 5x’s a day, takes 5-10mins and consists of several repetitive movements involving gentle muscle contraction & stretching.⠀
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Whenever I see patients that work desk jobs I always recommend 5-10min breaks, to aid in circulation & prevent “stiffness” in the muscle(s) - Amazing how Salaah is strategically placed during our work day.⠀
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Looking at the postures we can see various benefits. ⠀
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1. Takber & Qiyaam /raising of hands & standing ⠀
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Takbeer stretches the Pec muscles & the muscles along the shoulder blade - helping you stretch out from being slumped over your desk. Standing allows for even distribution of the weight through the feet bringing the lower back into neutral.⠀
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2. Ruku /bowing ⠀
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Stretches the lower back erector spinae and hamstrings, reduces the risk of nerve compression and promotes spinal health. A study (in Malaysia) was done on pregnant women ruku was found to relieve the pressure on the lower back common during pregnancy ⠀
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3. Jalsa /sitting⠀
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Maintaining good posture in this position engages & strengthens the core. The ankle + foot are stretched and the knee achieves maximum flexion helping prevent degeneration of the joint. The movement from ruku to jalsa & vice versa involves squatting and kneeling improving glut and lower body strength.⠀
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4. Sajda / Prostration ⠀
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Stretches the spinal column and increases blood supply to the brain & stimulates the frontal cortex which can reduce blood pressure, relieve headaches and improve mood, memory and cognitive functions. This position is commonly seen as variations in Pilates & yoga.⠀
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5. Salaam⠀
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The final rotational movement over the cervical vertebra, improves mobility in the neck. ⠀
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These are just a few benefits and while praying won’t get your heart rate up or sweat on, it can be considered a mild form of activity - if performed with mindfulness + good form these postures can help assist in bringing balance to your body. ⠀
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“𝙒𝙝𝙞𝙘𝙝 𝙤𝙛 𝙩𝙝𝙚 𝙛𝙖𝙫𝙤𝙧𝙨 𝙤𝙛 𝙮𝙤𝙪𝙧 𝙡𝙤𝙧𝙙 𝙙𝙤 𝙮𝙤𝙪 𝙙𝙚𝙣𝙮?” @ Eldoraigne, Gauteng, South Africa

15/02/2021

Had my cake and ate it too! 🧁

promised me a present for each new follower over ... do it for me! You know I deserve it 💁🏻‍♀️

follow

01/07/2020

“Have Vitamin C” they said 💁🏻‍♀️🍊

30/06/2020

exercise can be boring especially if you’re new to it OR someone that constantly seeks a challenge — doing the same thing / style of exercise every day can be tedious... I get it 💁🏻‍♀️⠀
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BUT hear me out! 🙃⠀
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Constantly “changing it up” doesn't allow you to truly get stronger or build on your endurance. ⠀
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Yes, you are still burning calories, BUT constantly changing your program or doing too wide a variety of classes doesn’t giving your body a chance to adapt and get stronger or “better” at an exercise — Which ultimately is necessary to burn more calories/push yourself harder. ⠀
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I’m not saying don’t ever change it up! 🧐⠀
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BUT adapt in a structured way — Heres the whole reason behind it 👇🏻⠀
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You try out a new program/class, your body responds by adapting — you get more efficient in the way you perform the exercise, your form improves, you find the exercise gets easier... NOW you can slightly dial it up a notch, add some weights, extra reps, increase your distance you are running/cycling etc and you your body adapts again — this cycle will keep repeating itself, this is when we progress! ⠀
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Regularly increasing your exercise intensity or workload—with simple tweaks to reps, sets, weights etc—you continue to overload the body in an organized manner and keep it guessing just enough without risking injury. ⠀
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To see results (whatever your goal is) your workout program should remain pretty consistent for a minimum of 8-10 weeks ⠀
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Remember, as much as we are thrill seekers, we are creatures of habit, so it may sound great to keep changing up; but the more you do something you like the more it becomes a habit the faster it becomes your lifestyle! ⠀
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26/06/2020

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14/06/2020

Selecting the correct weight size is based on various factors & there is no one size fits all.⠀
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Here are some guidelines:⠀
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1. Maintaining form ⠀
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Form is the most important aspect of exercise, correct form means you are working the correct muscles and prevents injury from occurring. ⠀
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With your selected weight, your form should be easy to maintain⠀
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2. No strain/pain! ⠀
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When using weights you shouldn’t feel pain/strain in the particular joint being worked or associating joints. ⠀
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3. Depends on the muscles worked ⠀
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Exercising larger muscle groups may allow you to lift heavier vs working on smaller muscle groups. ⠀
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Females also tend to have stronger lower body muscles vs upper body and the opposite applies for males. ⠀
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Therefore, in some instances, more weight on certain muscle groups may be needed. ⠀
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You may need to play around with weight sizes to see what works for you however always ensure that you can do the movement whilst maintaining form and experiencing no pain/strain. ⠀
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4. Your weight should make you “feel” the last few reps. ⠀
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Whether you are doing 10 reps or 50 reps. The last few reps should always be more difficult than the first few - BUT you must still maintain form!⠀
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5. The TYPE of weight you use⠀
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Dumbbells, kettle bells, resistance bands, slam balls, ankle/wrist weights - can be used in a variety ways. ⠀
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In some instances you may use a heavier or lighter resistance band vs dumbell etc. Use the above points to choose the right side for you. ⠀
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It is important to understand, going heavier doesn’t mean your exercise is more beneficial and going lighter doesn’t mean your exercise was worthless!! Listen to your body, as you progressive to more reps and heavier weights always keep the above points in mind ⠀
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Remember!! because someone goes heavier it doesn’t mean that their workout was more effective than yours! ⠀
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03/06/2020

Yesterday was , the idea was to bring awareness towards racism and inequality. ⠀
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I understand that what I’m going to say isn’t the bigger picture. ⠀
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BUT it NEEDS to be addressed. In the Indian community colour is everything — I can’t speak for other communities as I haven’t grown up in those communities ⠀
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If you haven’t heard someone say “she/he is so good looking, they are fair skinned” than you definitely not a South African Indian 🙃💁🏻‍♀️⠀
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Many people spend so much on cosmetic creams, chemical peels, laser treatments, “whitening” pills and IV drips – all with varying effectiveness and health risks to achieve “fair”⠀
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Why?.... Because, cultural perception correlates that lighter skin tone = “beauty” or “success” ⠀
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This does no good in teaching kids “colour doesn’t matter”, or in promoting body positivity, and could eventually (possibly) run deeper, into racial inequality and unfairness! ⠀
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Kids naturally will observe people of different races/colour/cultures etc... BUT... if we want to end racism start there! — Be aware of what you say or speak — See beauty and success beyond colour, because, fair, pink, peach, olive-toned, sun-kissed, caramel, and chocolate brown are all beautiful 🙋🏻‍♀️🙋🏼‍♀️🙋🏽‍♀️🙋🏾‍♀️🙋🏿‍♀️⠀
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27/05/2020

🌼

20/05/2020

Since Facemasks are now mandatory in public places, this means that going out for your morning jog/walk means wearing a mask. ⠀
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But what are the implications of working out with one, and what are my recommendations? ⠀
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Most people are able to exercises with a face mask on. However it is especially important to monitor how you're feeling and watch out for symptoms like feeling lightheaded, dizzy or shortness of breath.⠀
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Persons with underlying cardiovascular or respiratory conditions such as asthma, COPD, cystic fibrosis, pulmonary fibrosis and conditions that affect the heart/lungs should take caution.⠀
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In comparison to working out without a mask, wearing a mask will decrease the flow of oxygen into your lungs, less oxygen in the lungs means less oxygen in your bloodstream and less oxygen transported to your working muscles. This make training seem “harder” than usual. So if you’ve been going out and find yourself unusually tired, it’s normal! ⠀
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Here are my recommendations ⠀
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- if you have an underlying condition especially heart and lungs, please consult with a biokineticist and your specialist doctor or GP for exercise recommendations. ⠀
- If you start feeling lightheaded decrease your intensity ⠀
- Don’t push yourself and do what you can manage ⠀
- Look at getting out to get some much needed fresh air (with a mask 💁🏻‍♀️ - go figure) ⠀
- Save your high intensity workouts for inside your home where you don’t need a mask ⠀
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For more information on how to maintain your fitness level with these unusual circumstances speak to your local biokineticist 🤸🏻‍♂️⠀
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Address

Graskop

Opening Hours

Monday	08:00 - 16:00
Tuesday	08:00 - 16:00
Wednesday	08:00 - 16:00
Thursday	08:00 - 16:00
Friday	08:00 - 16:00

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