15/06/2026
On Saturday, 13 June 2026, the DSA Pretoria Wellness Support Group was enlightened by a fitness instructor, David Du plessis, see summary of the presentation:
What an insightful & interactive session, thanks David for sharing your gift!
♡ The speaker emphasizes the importance of setting clear intentions & measurable goals for workouts, such as doing a specific number of repetitions or rounds, and using visual markers like cones.
♡ Consistency is highlighted as the most crucial aspect of exercise, advocating for doing "a little bit every day" rather than intense, infrequent sessions. Even short 30-minute workouts are beneficial.
♡ Making exercise engaging & fun is key, suggesting incorporating music, podcasts, or even dancing during workouts. Getting family & friends, especially children, involved can also boost engagement.
♡ The speaker advises making exercise non-negotiable by scheduling it into one's routine, like a 6am yoga session, and experimenting with different times of day to find what works best.
♡ The importance of elevating heart rate during exercise is stressed; if you can talk easily during a workout, you need to push harder to get the full benefit.
♡ Weightlifting is strongly recommended for all ages, particularly for women, as it strengthens muscles & bones, which can significantly reduce recovery time from falls.
♡ The speaker demonstrates various exercises using simple, affordable equipment like resistance bands, tennis balls, and even household items like a door frame or a chair, emphasizing that effective workouts don't require expensive gym memberships or elaborate setups.
♡ Specific exercises for different muscle groups are shown, including bicep curls with resistance bands, core work with a tennis ball, and foot exercises for balance & circulation, especially important for runners & older individuals.
♡ The speaker advocates for incorporating small, supporting muscle group exercises alongside big muscle group workouts, as this holistic approach mimics how children play & prevents imbalances.
♡ The concept of "functional fitness" is introduced, focusing on movements that improve daily life, such as walking with weights or doing exercises that enhance balance & coordination.
♡ Strength training is presented as more critical than just cardio, especially for women over 50, as it significantly impacts recovery times & overall health.
♡ The speaker encourages finding a balance in exercise, mixing different types of workouts (strength, cardio, flexibility) and adapting routines to individual limits & preferences.
Next support group meeting: 11 July 2026, 14h00
