Winterwarm: Rola VW Malmesbury het Saterdag deelgeneem aan die Tracey Lange Cares-projek van die KFM-radiostasie, waar hulle warm klere en goedere ingesamel het vir behoeftige persone. Ironman het ook sy verskyning gemaak en gesorg vir groot opwinding en pret. Links is Lucy, Mariska, Hanlie, Adrian, Rochelle en Gino.
Round Table: Gedurende die maand van Junie het die Round Table 262 Malmesbury behoorlik die potte laat prut. Die organisasie het, as deel van Round Table Suider Afrika ook diens gelewer aan die Winter Knits-program van 2024. Die groep het sop gekook en uitgedeel aan behoeftiges, komberse versamel en uitgedeel, asook warm klere en nie-bederfbare-produkte.
Uitstappie: Die Malmesbury Museum en Malmesbury Biblioteek het die afgelope week die jongspan op 'n verkenningstog deur Malmesbury geneem. Hulle het by talle geskiedkundige geboue en plekke langs die historiese roete gestop en is hier meer vertel oor die betrokke geboue. So het die groep meer van die geskiedenis van die dorp geleer. Plekke wat besoek is, sluit die Von Elgg Huis van Andro Engelbrecht (bo) in. Hulle is ook ontvang deur onderburgemeester Anet de Beer (onder).
PPC Riebeek Bergmarathon
Damvlakke in die Wes-Kaap
TENDERKENNISGEWING: T02/24/25
VOORSIENING EN AFLEWERING VAN VOERTUIE
Swartland Munisipaliteit vra hiermee kwotasies aan van toepaslik-ervare diensverskaffers vir die voorsiening en aflewering van voertuie soos in die amptelike tenderdokumentasie uiteengesit.
Die dokumente kan gedurende kantoorure by Jo-Maré van der Westhuizen by tel. 022 487 9700 of vanderwesthuizenj@swartland.org.za by die Munisipale Kantore, Kerkstraat, Malmesbury, afgehaal word. ’n Nie-verhaalbare kontantfooi van R170,00 is aan Swartland Munisipaliteit betaalbaar by die afhaal van hardekopieë van die tenderdokumente. Gratis elektroniese tenderdokumente is op aanvraag beskikbaar. Kwotasies en alle toepaslike dokumentasie in ’n geseëlde koevert, duidelik gemerk “TENDER T02/24/25: VOORSIENING EN AFLEWERING VAN VOERTUIE”, moet voor 12:00 op Vrydag, 19 Julie 2024 in die tenderbus by die Swartland Munisipale Hoofkantoor op die hoek van Kerk- en Voortrekkerstrate, Malmesbury, ingedien word. Geen tenders sal laat, elektronies or per faks ontvang word nie
Die tenders sal ingevolge die Raad se Voorkeurverkrygingsregulasies, en die aangehegte spesifikasies geëvalueer word. Die 80/20-voorkeurpuntstelsel sal gebruik word vir die evaluering van hierdie kontrak. Die Voorkeurverkrygingsbeleid is gedurende normale kantoorure by die munisipale kantore ter insae beskikbaar. Die Swartland Munisipaliteit onderskryf en ondersteun die Regering se Swart Ekonomiese Bemagtigingsprogram en is daartoe verbind om die ongelykhede van die verlede reg te stel. Tenderaars wat wil kwalifiseer vir die voordele van B-BEEE, moet Bylaag MBD 6.1 volledig voltooi ten einde punte te ontvang. Voorkeurpunte MOET ook in paragraaf 6.1 geëis word. Tenderaars word versoek om oorspronklike en geldige B-BBEE-statusvlak verifiëringsertifikate of gewaarmerkte afskrifte daarvan in te dien, ten einde hul B-BBEE-graderingseise te substansieer. Tenderaars moet ook bewys van ligging indien ten einde punte vir ligging te eis
Hierdie tender is onderhewig aan die Algemene Tendervoorwaardes, en indien van toepassing, enige ander Spesiale Tendervoorwaardes.
Tenderaars moet oor ’n goedgekeurde en gevestigde vervaardigers-geondersteunde dienssentrum in die Swartland Munisipaliteit se regsgebied beskik. Die tenderaar moet ’n geregistreerde motorvoertuighandelaar wees.
Tegniese navrae rakende die tender kan aan me Arina Beneke by tel. 022 487 9400 gerig word Swartland Munisipaliteit is nie daartoe verbind om die laagste, ’n gedeelte van ’n tender of ’n tender in geheel te aanvaar nie.
Munisipale Kantore JJ SCHOLTZ
PRIVAATSAK X52 MUNISIPALE BESTUURDER
MALMESBURY 2 Julie 2024
www.assistedhomenursing.co.za
Keep an eye on your health this winter
Humans are made to move. Our bodies are hard-wired to be active and fluid. This explains why we feel so triumphant after a 5am run, even if we were tempted to rather sleep in. We have more energy, we may lose some unwanted weight and even our mood improves.
According to Prof Martin Schwellnus, Director of the Institute for Sport, Exercise Medicine and Lifestyle Research at the University of Pretoria, humans are genetically programmed to be physically active every day. "If we don't stay active, we quickly feel the detrimental effects on our overall health and physiology. The benefits of physical activity in the scientific and medical literature are at this point absolutely undisputed as a vital component of health," he says.
But winter has a way of messing with our plans to stick to an exercise routine, especially if it involves exercising outside. Discovery Vitality, South Africa's leading wellness programme, typically sees a drop of 9% in gym visits during winter. Craig Nossel, Head of Wellness at Discovery Vitality remarks, "Winter makes it understandably harder to keep to an exercise programme. But it is so important to stick to it. Globally, one in four adults is not active enough and more than 80% of the world's adolescent population is insufficiently physically active. Multiple studies, including the World Health Organisation's fact sheet, shows that regular exercise is a critical element in overall good health."
In addition to lowering our risk of getting a se-
rious chronic illness like heart disease, diabetes and even some cancers, regular exercise can also help boost our immune system, which helps to keep colds and flu away. Also, as we tend to eat more in winter, staying active can help us maintain our weight.
Here are 10 top tips from Discovery Vitality to stay active and healthy during winter:
Plan your exercise sessions ahead and put it in your calendar to make sure you allocate time for it. Change up your schedule if you can - go to work earlier and leave earlier to get some sunlight if you prefer exercising outdoors.
Set up a support group with friends or family where you can keep each other accountable and have a "fine" system when you are missing
Stuur jou nuuswenke na 061 549 3683 of admin@ swartlandjoernaal. co.za Spertye vir advertensiebesprekings: Maandag 12:00 Materiaal: Maandag 16:30
workouts and a rewards system when meeting your goals.
Get the family involved, and make the most of the change of season. Winter offers a good opportunity to explore hiking trails in your area as it won't be too hot to be outside for a few hours. Go for a walk or run while the kids ride their bikes or take the dog for a walk.
Enter a fun race that you can do with your friends, and remind each other that you are training towards a goal. A great event to enter that not only gets your heart pumping, but also allows you to socialise with other runners.
When time is a limiting factor, split your workouts into 2 - 3 sessions throughout the day of 10 - 15 minutes at a higher intensity level.
Try stay in your exercise routine, even when you really don't feel like it. Make sure you have your exercise clothes in your car or close by and tell yourself that you will do at least 10 minutes. You will find that after 10 minutes the laziness has gone and you will feel more energised to do a full workout.
The recommended amount of exercise is a minimum of 150 minutes a week of light to moderate intensity exercise, or 90 minutes a week at a vigorous intensity. Try being more active during the day by taking the stairs, parking further away, walking further or longer in the mall, and play active games with your kids.
If after 10 minutes you still feel flat or tired, pick a less strenuous workout like a brisk walk or any other workout at a light to moderate intensity.
Get a fitness device to monitor the progress you are making.
6 Julie - Liefdevolle Pa, Oupa - NICOLAAS DAMOEN (Klaas)Pa moet u 77 ste verjaardag tusen die engele in die hemel geniet. Ons mis jou steeds elke dag Pa, tot ons weer ontmoet. Van: Sony, John en kinders
Geluk met Pa se verjaardag in die hemel. Die verlange is groot en ons dink aan u en sal altyd vir u liefhê. Van: vroulief, Sarie, Joan, kinders en kleinkinders
Graag sou ons Pa se 77ste verjaarsdag met Pa wou vier. Ons berus dat Pa veilig rus by Jesus. Ons mis jou nog steeds elke dag. Liefde jou seun, Annelize en Lincoln
Oom Jannie aiming for 51
As the sun sets on this year’s Berg River Canoe Marathon from July 3-6, “Oom Jannie” Malherbe will hope to have crossed the line for the 51st time, equaling the most number of finishes with his great friend, the late Giel van Deventer.
Malherbe (84) paddled his first Berg in 1962, finishing fourth and then won the next three years and then added a runner-up placing for good measure.
While he acknowledges his massive love affair with the race, he knows this year’s edition will be tinged with sadness for him after Van Deventer lost his life in 2022 on the Breede River.
“Giel and I were great friends. We paddled for years together and I used to stay at his home often,” said Malherbe. “Yes, it will be an honour to top the Wall of Fame with Giel and it’s so sad he is unable to keep his record going.
“If I am up to it next year, then yes, I will try to break his record. It’s tough to say that, but the world keeps turning and if I am still able to paddle, then so be it.”
Having grown up on the banks of the Berg River, it’s no wonder Malherbe keeps returning for more.
“I grew up on a farm but only started serious paddling when I was 22,” he said. “I think it’s quite rare to still be participating in a race that started more than 60 years ago, as one of the original paddlers.”
Nowadays, Malherbe has nothing to prove
as a paddler. He climbs into his boat purely for enjoyment and to keep fit.
“I also have 25 Fish River Canoe Marathons under the belt but my last one was three years ago,” he said. “The Fish is a tough race, with long rapids where you need to be fast on the water. That means a paddler needs lots power of keep momentum and blast through the rapids and I was getting tired. There’s no purpose to putting your life in danger to prove anything.”
Living in George, Malherbe does most of his training on flat water and doing a series of preBerg races. He trains every second day from two to two-and-a-half hours and it’s interesting that he has never set foot in a gym.
“I’m not a good runner and paddling is about being on the water, not having to carry your boat all the time.
"That’s why I enjoy the Berg River. There are long stages of flat water, particularly the third day which is 76km – that’s at least seven or more hours in your boat, sitting and paddling,” he said.
“Now that’s a challenge.”
Although Malherbe has so much experience on the river and in the event, he never takes anything for granted and knows the river changes every year.
“The scenery may be the same, but the river is never still and never stays constant,” he said. “I was on the river recently and I felt I had never seen it before. Every race is new, every year dif-
ferent.” And when will Malherbe decide to finally hang up his paddle?
“As long as I’m healthy, I will keep going.
When I finish last in the queue, then I know it will be time to give up,” he said.
