Joanita Smit Biokineticist

Joanita Smit Biokineticist JS Bio works on orthopedic and clinical rehabilitation, with a focus on individual sessions.

As we age, our balance naturally declines due to changes in muscle strength, vision, reaction time and the inner ear. Wh...
04/08/2026

As we age, our balance naturally declines due to changes in muscle strength, vision, reaction time and the inner ear. While this is a normal part of ageing, it is not something you have to accept. The good news is that balance can be improved at almost any age with the right exercise.

1 in 3 adults over 65 experiences at least one fall each year. Falls are the second leading cause of accidental injury related deaths worldwide. Around 20-30% of older adults who fall sustain injuries that reduce mobility and independence. Hip fractures are one of the most serious consequences. Only 40-60% of people regain their previous level of independence after a hip fracture, and many require long term assistance. Research shows that structured balance and strength training can reduce fall risk by up to 23-30%.

Poor balance increases the risk of:
- Falls and fractures.
- Loss of confidence.
- Fear of walking or leaving the house.
- Reduced independence.
- Hospitalisation and long recovery periods.

Balance isn't just about standing on one leg, it's a skill that can be trained.

Regular exercise focusing on:
- Leg strength.
- Balance and coordination.
- Walking confidence.
- Core stability.

These help you react more quickly, recover from trips, and stay independent for longer.

Growing older doesn't have to mean becoming less mobile. Investing a little time in balance training today can help you stay active, confident and independent for years to come.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from your condition and assist with activities of daily living.

Training breaks your body down. Sleep is when it rebuilds. Whether you're an athlete, recovering from an injury, or simp...
31/07/2026

Training breaks your body down. Sleep is when it rebuilds. Whether you're an athlete, recovering from an injury, or simply trying to stay healthy, getting enough quality sleep is one of the most powerful recovery strategies available.

During sleep your body:
- Repairs muscles, tendons and other tissues.
- Consolidates learning, memory and motor skills.
- Strengthens your immune system.
- Restores energy stores for the next day.
- Releases important hormones, including growth hormone, which supports tissue repair and recovery.
- Improves mood, concentration and reaction time.

Adults (18-64 years) need 7-9 hours per night. Older adults (65+) need 7-8 hours per night. Teenagers (14-17 years) need 8-10 hours per night. Athletes or people recovering from injury may benefit from 8-10 hours, particularly during periods of intense training.

Research has shown that poor sleep can:
- Reduce strength, power and endurance.
- Slow reaction time and decision making.
- Increase the risk of illness.
- Delay muscle and tissue healing.
- Increase the risk of injury.

Athletes sleeping less than 8 hours per night have been shown to have around a 1.7 times greater risk of injury than those who sleep longer.

Exercise provides the stimulus for improvement, but sleep is where the adaptation happens. If you consistently sacrifice sleep, you may be limiting your performance, slowing your recovery, and increasing your risk of injury.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from your condition and assist with activities of daily living.

Inflammation is your body's natural response to injury or infection. In the short term, it's essential for healing. Howe...
20/07/2026

Inflammation is your body's natural response to injury or infection. In the short term, it's essential for healing. However, when inflammation becomes chronic, it can contribute to many long-term health conditions, including heart disease, type 2 diabetes, obesity, arthritis, and certain cancers.

The good news? Regular exercise is one of the most effective natural ways to reduce chronic inflammation.

When you exercise regularly, your muscles release substances called myokines. These act as natural anti-inflammatory messengers that help regulate your immune system and reduce excessive inflammation throughout the body.

Exercise also:
- Lowers body fat, which produces inflammatory chemicals.
- mproves insulin sensitivity, helping regulate blood sugar.
- Improves circulation, allowing immune cells and nutrients to move more efficiently.
- Reduces oxidative stress, which can damage healthy cells.
- Helps lower chronically elevated inflammatory markers over time.

Chronic inflammation is thought to contribute to most major non-communicable diseases, which account for approximately 74% of deaths worldwide. Around 1 in 3 adults globally has elevated inflammatory risk factors associated with overweight or obesity. Research consistently shows that people who perform 150 minutes of moderate exercise per week have significantly lower levels of chronic inflammatory markers than sedentary individuals. Even 20-30 minutes of moderate exercise can temporarily stimulate anti-inflammatory responses, with the greatest long term benefits occurring when exercise becomes a regular habit.

While moderate, regular exercise reduces inflammation, very intense exercise without adequate recovery can temporarily increase inflammation. This is a normal part of the body's repair process. The key is finding the right balance between exercise and recovery.

Almost any form of regular physical activity can reduce chronic inflammation:
- Walking
- Cycling
- Swimming
- Resistance training
- Yoga and Pilates
- Dancing

The most important factor is consistency, not intensity.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from your condition and assist with activities of daily living.

Exercise is one of the most effective natural ways to manage stress. Whether it's a brisk walk, strength training, cycli...
14/07/2026

Exercise is one of the most effective natural ways to manage stress. Whether it's a brisk walk, strength training, cycling, or swimming, regular physical activity benefits both your body and your mind.

Stress is a normal part of life, but when it becomes chronic, it can contribute to anxiety, depression, poor sleep, high blood pressure, heart disease, and a weakened immune system. Exercise helps break this cycle.

- It releases "feel-good" chemicals - Physical activity stimulates the release of endorphins and increases serotonin and dopamine, helping improve mood and reduce feelings of stress.
- Lowers stress hormones - Regular exercise helps reduce chronically elevated cortisol and adrenaline levels, allowing your body to recover from the "fight or flight" response.
- Improves sleep quality - Better sleep helps your brain and body recover, making you more resilient to daily stress.
- Provides a mental reset - Focusing on movement, breathing, or exercise can act like mindfulness, giving your mind a break from worries and negative thoughts.
- Builds confidence - Achieving fitness goals, no matter how small, can improve self esteem and increase resilience during stressful periods.

Around 1 in 8 people worldwide live with a mental health disorder, with anxiety and depression being the most common. The World Health Organization estimates that depression affects over 280 million people globally, while anxiety disorders affect over 300 million people. Research has shown that people who exercise regularly report lower levels of stress, anxiety, and depression than those who are inactive. Just 20-30 minutes of moderate exercise can improve mood for several hours after a workout.

Almost any movement can help:
- Walking
- Jogging
- Cycling
- Resistance training
- Yoga or Pilates
- Swimming
- Dancing

The best exercise is simply the one you'll do consistently.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from your condition and assist with activities of daily living.

Although both male and female hearts perform the same vital function, there are important anatomical and physiological d...
07/07/2026

Although both male and female hearts perform the same vital function, there are important anatomical and physiological differences between male and female hearts. These differences can influence heart disease risk, exercise performance, symptoms, and even recovery after cardiac events.

While a woman's heart is generally 15-25% smaller than a man's (largely because women are typically smaller), on average, women have resting heart rates only about 3-7 beats per minute higher than men to maintain adequate blood flow.

Male heart
- Larger chambers
- Pumps a greater volume of blood with each heartbeat (higher stroke volume)
- Generally lower resting heart rate

Female heart:
- Smaller chambers
- Pumps slightly less blood with each beat
- Compensates with a modestly faster resting heart rate

Despite these differences, the overall amount of blood delivered to the body is appropriate for each person's size and metabolic needs.

Advantages of the Female Heart:
- Slightly higher resting heart rate helps maintain cardiac output.
- Oestrogen appears to protect blood vessels before menopause by improving blood vessel function and reducing the development of atherosclerosis.
- Premenopausal women generally have a lower risk of heart attacks than men of the same age.

Challenges for Women:
- Heart disease remains the leading cause of death in women worldwide.
- Women are more likely to experience atypical heart attack symptoms, including shortness of breath, fatigue, nausea, jaw, neck or back pain, indigestion, and light-headedness.
- After menopause, the protective effects of oestrogen decline, and the risk of cardiovascular disease increases substantially.

Advantages of the Male Heart:
- Larger stroke volume means more blood is pumped with each heartbeat.
- Higher maximal cardiac output contributes to higher average aerobic performance, which is one reason elite male endurance athletes often achieve higher maximal oxygen uptake (VO₂ max) than females.

Challenges for Men:
- Men tend to develop coronary artery disease around 7-10 years earlier than women.
- Higher rates of smoking, high blood pressure, and abdominal obesity contribute to earlier cardiovascular disease.
- Men are more likely to experience the "classic" crushing chest pain during a heart attack, but this is not always the case.

Cardiovascular disease causes approximately 18-20 million deaths worldwide each year, making it the leading cause of death globally. Around one in three deaths worldwide is due to cardiovascular disease. Men have a higher risk of heart disease before the age of 55, while women's risk rises rapidly after menopause. In South Africa, cardiovascular disease accounts for approximately 1 in 5 deaths, with hypertension, diabetes, obesity, smoking, and physical inactivity being major contributing factors.

Regardless of s*x, the best ways to protect your heart remain the same:
- Exercise regularly
- Eat a balanced diet
- Avoid smoking
- Maintain a healthy body weight
- Prioritise good sleep
- Control blood pressure, cholesterol, and blood sugar

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from your condition and assist with activities of daily living.

While ageing naturally leads to a gradual loss of muscle mass and strength, regular resistance exercise is one of the mo...
30/06/2026

While ageing naturally leads to a gradual loss of muscle mass and strength, regular resistance exercise is one of the most effective ways to slow these changes.

Research has shown that even people in their 80s and 90s can significantly improve their strength, balance, and mobility through appropriately prescribed resistance training.

From around the age of 30, adults begin to gradually lose muscle mass. Without regular exercise, this loss accelerates with age.

By the age of 70, many adults have lost 20-40% of their muscle mass, a condition known as sarcopenia.

This can lead to:
- Difficulty climbing stairs
- Reduced walking speed
- Trouble standing up from a chair
- Poor balance
- Increased risk of falls
- Loss of independence

Resistance exercise (using weights, resistance bands, machines, or even your own body weight) tells your muscles that they are still needed.

This encourages muscles to:
- Grow stronger
- Improve endurance
- Maintain bone density
- Improve balance and coordination
- Increase joint stability
- Improve posture
- Make everyday activities easier

It isn't about becoming a bodybuilder, it's about maintaining the strength to enjoy life.

Simple daily activities require more strength than many people realise.

Strong muscles help you:
- Stand up from a chair
- Carry shopping bags
- Climb stairs
- Lift grandchildren
- Walk longer distances
- Perform household chores

The stronger you remain, the more independent you are likely to stay.

Adults can lose approximately 3-8% of their muscle mass per decade after the age of 30, with the rate increasing after 60.

Around 10-16% of adults over 60 years are affected by sarcopenia worldwide.

Approximately one in three adults over 65 years experiences at least one fall each year, with muscle weakness being one of the biggest modifiable risk factors.

Research has consistently shown that resistance training can improve muscle strength by 25-100% in older adults, depending on the training program and starting fitness level.

One study on ageing demonstrated that nursing home residents in their 90s were able to significantly increase muscle strength and improve their ability to walk after participating in supervised resistance training. Age does not stop muscles from adapting, inactivity does.

For most older adults, current guidelines recommend:
- At least 150 minutes of moderate physical activity per week
- Resistance training at least two days per week
- Balance and flexibility exercises several times per week

The program should always be appropriate for your health status and current fitness level.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

The lymphatic system is a network of vessels, lymph nodes, and organs that helps: - Remove waste products from tissues- ...
26/06/2026

The lymphatic system is a network of vessels, lymph nodes, and organs that helps:
- Remove waste products from tissues
- Transport immune cells throughout the body
- Help fight infection
- Maintain fluid balance
- Support the body's immune response

Unlike the cardiovascular system, the lymphatic system does not have a central pump like the heart. Instead, it relies heavily on movement and muscle contractions to keep lymph fluid flowing.

Every time you:
- Walk
- Run
- Lift weights
- Stretch
- Take deep breaths

your muscles compress nearby lymphatic vessels, helping move lymph fluid through the body. Without regular movement, lymph flow can become sluggish, which may contribute to fluid accumulation and reduced circulation of immune cells.

Regular physical activity can:
- Improve lymphatic drainage
- Reduce swelling and fluid accumulation
- Enhance immune surveillance
- Improve circulation
- Support recovery from illness and injury
- Reduce chronic inflammation
- Improve overall cardiovascular health
- Assist with maintaining a healthy body weight

Research suggests that regular moderate exercise helps improve immune system function and reduces the risk of several chronic diseases associated with inflammation.

During deep breathing:
- The diaphragm moves downward
- Pressure changes occur within the chest and abdomen
- Lymphatic fluid is encouraged to move toward the bloodstream

Long periods of inactivity may lead to:
- Reduced lymphatic circulation
- Increased fluid pooling in the legs
- Greater stiffness
- Reduced cardiovascular fitness
- Increased risk of chronic disease

This is why simply standing up and moving throughout the day can be beneficial.

The average adult takes fewer steps today than previous generations due to increasingly sedentary lifestyles. The World Health Organization estimates that approximately 31% of adults worldwide do not achieve recommended physical activity levels. Physical inactivity is associated with increased risks of:
- Cardiovascular disease
- Type 2 diabetes
- Certain cancers
- Obesity
- Reduced immune function

Studies show that even a 20-30 minute brisk walk can temporarily increase circulation of immune cells throughout the body.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

For individuals living with Chronic Kidney Disease (CKD), exercise is increasingly recognized as a valuable part of trea...
23/06/2026

For individuals living with Chronic Kidney Disease (CKD), exercise is increasingly recognized as a valuable part of treatment alongside medication, nutrition, and medical care.

CKD occurs when the kidneys gradually lose their ability to filter waste products and excess fluid from the blood.

The condition often develops slowly and may go unnoticed until significant kidney function has been lost.

Common causes include:
- High blood pressure
- Type 2 diabetes
- Obesity
- Cardiovascular disease
- Smoking
- Family history of kidney disease

Approximately 10-15% of adults worldwide are estimated to have chronic kidney disease. More than 850 million people worldwide are affected by some form of kidney disease. In South Africa, CKD is becoming increasingly common due to rising rates of hypertension , type 2 diabetes, and obesity. Many people remain undiagnosed until the disease is already advanced.

Exercise does not directly "heal" damaged kidneys, but it helps address many of the factors that contribute to kidney disease progression. Regular exercise can:
- Improve blood pressure control
- Improve insulin sensitivity and blood sugar regulation
- Reduce inflammation throughout the body
- Improve cholesterol levels
- Help maintain a healthy body weight
- Improve circulation and cardiovascular health
- Reduce the workload placed on the kidneys

Research has shown that physically active individuals with CKD often experience better physical function, improved quality of life, and slower decline in kidney function compared to those who remain inactive.

The kidneys rely on a healthy cardiovascular system. When exercise improves heart and blood vessel health, the kidneys also benefit.

Healthier heart = better circulation

Better circulation = improved blood delivery to the kidneys

Better blood pressure control = less strain on kidney tissue

Better weight management = reduced risk factors for kidney damage

People with CKD often experience:
- Fatigue
- Muscle weakness
- Reduced endurance
- Reduced physical function

Regular exercise can help:
- Increase energy levels
- Improve muscle strength
- Improve walking capacity
- Improve balance
- Improve mental health and mood
- Reduce feelings of fatigue

For most people with CKD, the following exercises are beneficial:
- Walking
- Cycling
- Swimming
- Resistance training
- Mobility and flexibility exercises

Even moderate intensity activity performed consistently can provide significant health benefits.

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

Many sedentary individuals avoid exercise because they already feel tired. However, research consistently shows that reg...
19/06/2026

Many sedentary individuals avoid exercise because they already feel tired. However, research consistently shows that regular physical activity can actually increase energy levels and reduce feelings of fatigue.

A study from the University of Georgia found that previously sedentary adults who participated in regular low-intensity exercise increased their energy levels by approximately 20% and reduced fatigue by as much as 65%.

Regular exercise helps your body become more efficient by:
- Improving cardiovascular fitness so your heart and lungs work less during daily activities
- Increasing blood flow and oxygen delivery to muscles and organs
- Improving sleep quality
- Enhancing mood through the release of endorphins and other neurotransmitters
- Improving blood sugar regulation, helping to prevent energy crashes
- Increasing muscular endurance, making everyday tasks feel easier

In simple terms, the fitter your body becomes, the less effort it takes to perform daily activities.

Spending long periods sitting can contribute to:
- Reduced cardiovascular fitness
- Muscle weakness
- Poor posture
- Weight gain
- Reduced energy expenditure
- Increased feelings of lethargy

Unfortunately, fatigue often creates a cycle:
- Feeling tired leads to less movement
- Less movement leads to reduced fitness
- Reduced fitness makes daily activities feel harder
- Daily activities require more effort
- Fatigue worsens

Exercise helps break this cycle.

Exercise can improve energy levels in almost everyone, but particularly in:
- Office workers
- Older adults
- Individuals carrying excess weight
- People with controlled chronic conditions
- Students and professionals experiencing mental fatigue
- Individuals who spend most of the day sitting

You don't need intense workouts. People may assume they need to run marathons or spend hours in the gym. The reality is that even simple activities can make a significant difference:
- Walking
- Swimming
- Cycling
- Light resistance training
- Gardening
- Stretching and mobility exercises
- Taking regular movement breaks throughout the day

Consult an accredited Biokineticist to receive assistance in the form of rehabilitative exercises and patient education to help manage recovery from this condition and assist with activities of daily living.

Address

Steve Biko 132
Potchefstroom
2522

Opening Hours

Monday 07:00 - 17:00
Tuesday 07:00 - 17:00
Wednesday 07:00 - 17:00
Thursday 07:00 - 17:00
Friday 07:00 - 16:00

Telephone

+27820495536

Website

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