Hartbeespoort - Lisinda Jansen Biokineticist

22/01/2026

Hy kan jou finansies vermenigvuldig: ‘God wat saad voorsien aan die saaier… sal ook aan julle saad gee en dit laat toeneem en die vrugte van julle goedhartigheid lieflik laat groei’ (2 Korintiërs 9:10 NLV). Thank you God 🫶🏻

💛 A MESSAGE OF GRATITUDE FROM HARTIES FM & THE BOTHA FAMILY 💛

On behalf of the Botha family, Harties FM would like to express our deepest gratitude.

Firstly, we want to thank our Heavenly Father for His grace, mercy, and provision during this incredibly difficult time. 🙏

Secondly, to every single one of you in the Harties FM family who prayed, shared, donated, and sent messages of support, THANK YOU. 💛

Because of your love and generosity, the financial goal was reached in record time. With donations paid into the Trust account, the BackaBuddy target could be lowered to R130,000.

The Botha family is truly overwhelmed and blown away by the outpouring of love, the prayers, messages, calls, and donations. It means more than words can express.

Update:
The family will be seeing the doctor this morning to get more details on what time the procedure will take place today.

🙏 Please continue to pray with us for:
✅ a successful procedure
✅ wisdom for the medical team
✅ strength for the family
✅ and a speedy, full recovery for young HW

Thank you for standing together, this is truly what family looks like. 💛

゚

21/01/2026

Please help this young man 🫶🏻🫶🏻🫶🏻

Ons rig met ’n nederige en dringende versoek ’n beroep op julle harte vir hulp namens ons seun, HW Botha (18), ’n trotse oud-Lantie van 2025. Hy is tans in die hospitaal nadat albei sy longe ineengestort het en het dringend ’n operasie nodig.
Om die prosedure te kan laat voortgaan, word ’n deposito van R150 000 vereis, met verdere mediese kostes wat daarna sal volg. Hierdie onverwagte situasie plaas ’n enorme finansiële las op ons gesin, en ons vra met ope harte vir enige vorm van ondersteuning wat moontlik is.
Enige bydrae, hoe klein ook al, sal opreg waardeer word. Indien dit nie finansieel moontlik is nie, sal ons ook dankbaar wees vir gebede en die deel van hierdie boodskap, sodat meer mense bewus kan wees van ons seun se nood.
Baie dankie vir julle begrip, omgee en ondersteuning in hierdie uiters moeilike tyd. Ons waardeer dit opreg.

https://www.backabuddy.co.za/campaign/urgent-medical-support-for-hw-botha-18

28/12/2025

Facts 🙌🏻 we tend to only think of where we are today...not where we will end up with the choices we make today 🫶🏻

Send this to someone you’re on your health journey with.

Every meal, every workout, every night’s sleep—it’s all building the future you. What you do now, in your 20s, 30s, and even 50s, shapes the health you’ll experience in the decades to come.

To understand why the choices you make today impact your future health, consider this: chronic disease and mobility loss are rooted in long-term, silent processes. Inflammation, poor diet, stress, and lack of exercise can slowly damage your cells, arteries, and brain, starting decades before symptoms appear.

These conditions are not random—they develop over time based on lifestyle factors. Every healthy choice you make now can slow or even prevent these processes. It’s all connected.

It’s never too late—or too soon—to start living well.

27/12/2025

This ❤️💪🏻

Strength Starts Small—But It Doesn’t Stay Small
You don’t need a gym membership.
You don’t need a 90-day challenge.
You need to pick something up and put it down.

Consistently. Intentionally.

Because strength is the scaffolding that holds up everything else—your mobility, your balance, your bone health, your independence, without it, the rest crumbles faster than you think.

Sarcopenia, or the loss of muscle due to aging, is a cruel genetically mediated process. But we do not need to let it take hold and rob us of our future independence.

And no, it doesn’t start with heavy barbells. It begins with what you can handle today. That can be bodyweight chair squats, calf raises, wall push-ups, and carrying your groceries one trip at a time.

The point isn’t to crush yourself on day one; it’s to begin building a foundation that your future self can stand on. A foundation that can handle falls, unexpected loads, and the simple act of living life on your terms.

Strength compounds. The weight you lift today may be light, but over time, that load builds muscle, bone, and resilience that will protect you for decades.

You’re not training for next week. You’re training for the version of you who still wants to travel, play, and move freely 20 years from now.

24/12/2025

Geseënde Kersfees 🫶🏻

21/11/2025

End of the year most people just want to rush towards Christmas 🎄, New Year just to start the rat race all over again.

This article 👇🏻 from BoxLife Magazine is genuine my whole life and mission summed up on one page 👏🏻👏🏻👏🏻 awesome article and love the small habits build big results idea behind all 20 habits 🙌🏻🙌🏻🙌🏻

Want to feel more energized, focused, and fulfilled every day?

15/11/2025

Thank you Boxlife for this very helpful article 🙌🏻🙌🏻🙌🏻

For years, osteoarthritis was labeled a “wear and tear” condition — the inevitable result of aging joints and years of physical activity.

14/11/2025

Basic Life Saving

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 💪🏻