Latest news with #CapeTown-based
eNCA
20 hours ago
- Science
- eNCA
Bringing ocean science to rural communities
CAPE TOWN - The UN Ocean Conference has come and gone but the urgent need to protect our oceans, remains. READ: National Sea Rescue Institute | Raising funds for rescuers A Cape Town-based design company Formula D is using interactive, travelling exhibits, to bring ocean science education directly to communities. Their latest project blends hands-on learning with indigenous knowledge, showing how education and culture can come together to inspire environmental care. Michael Wolf, Co-CEO at Formula D, discussed this with eNCA.
IOL News
3 days ago
- Health
- IOL News
Home workouts: Effective exercises for beginners with no equipment required
Exercising at home is convenient and cost-effective. Image: DC Studio / Freepik Working out doesn't have to mean spending hours at the gym or investing in expensive equipment. For many people, exercising at home offers a more convenient, cost-effective, and comfortable alternative. Whether it's due to a busy schedule, financial limitations, or simply preferring the privacy of home, at-home workouts are becoming an increasingly popular way to stay fit and healthy. Cape Town-based personal trainer Reemay Damons shares a series of effective, equipment-free exercises for beginners that prove you don't need fancy machines to get strong, toned, and energised. Warmup exercise Damons recommends doing a few warm-up exercises before starting your workout to ensure your muscles are properly prepared. Here are three basic exercises: Arm circles: Loosen up the shoulders and arms with small to large circles going forward and backwards. Leg swings: Swing one leg forward and backwards, then side to side, to open up the hips and hamstrings. Torso twists: Rotate your upper body side to side with controlled motion to loosen the spine and core. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ Ad loading Damons shares five simple beginner-friendly exercises that you can do at home without the use of equipment. Exercise 1: Wall pushups If you're a beginner, this can be done against a wall. Stand arm's length from a wall, place your hands on the wall at shoulder height, and lean in, bending your elbows until your nose almost touches the wall. Then, push back to the starting position. Exercise 2: Half crunches Half crunches are a good starting point for beginners or those seeking a less intense abdominal workout. In a half crunch, you lift your upper body only a few centimeters off the ground, engaging your core without fully extending your spine. Place your arms behind your head or across your chest. Exercise 3: Knee plank A knee plank is a simple, beginner-friendly way to get started on core strength. Start on your hands and knees. Lower your forearms to the ground with elbows directly under your shoulders. Walk your knees back slightly so your body forms a straight line from your head to your knees. Engage your core by tightening your abdominal muscles. Keep your hips in line with your shoulders and avoid arching your back. Hold the position for 20 - 30 seconds. Exercise 4: Knee lifts Knee lifts are a simple yet effective cardio exercise. Start by jogging on the spot, lifting your knees as high as possible. Try to lift your knees to hip level while keeping your core tight. Exercise 5: Squats To do a beginner squat, stand with your feet shoulder-width apart, toes slightly out, and chest up. Engage your core, bend your knees, and push your hips back as if sitting in a chair. Lower down until your thighs are parallel to the floor or as low as comfortable, keeping your knees in line with your toes. Press through your heels to stand back up.
Daily Maverick
4 days ago
- Science
- Daily Maverick
From anti-apartheid to Antarctic rights — the radical legal vision of Cormac Cullinan
The South African lawyer believes the melting continent should be recognised as a legal person. The growing momentum behind the idea — and a major polar award — suggests the world may be ready to listen. When Cormac Cullinan strolled into the Royal Geographical Society (RGS) in London earlier this month, he thought he was there to answer a few questions for a panel of judges. Cullinan, a Cape Town-based lawyer and a figurehead of the international Antarctic Rights initiative, had been shortlisted for the 2025 Shackleton Medal for the Protection of the Polar Regions. He insists he had no reason to expect he would win the £10,000 prize and a hand-struck silver medal. Fellow nominees included polar luminaries — scientists, conservationists and contemporary explorers. Sir Ernest Shackleton's granddaughter, Alexandra, was a judge. 'I was surprised to be shortlisted,' says Cullinan, the environmental lawyer who helped suspend Shell's seismic surveys off South Africa's Wild Coast. Cullinan had let the organisers know he would be passing through London in early June, in case they wanted to meet him. The RGS's official line was that the final decision was yet to be made. When they asked him to meet the executive, he assumed it was just part of the shortlisting process. 'It was a really amazing building,' he says. 'On one corner is a statue of Shackleton, on the other David Livingstone. These great explorers had been members.' He sat at the end of a table, surrounded by the RGS top brass and a publicity team. 'I thought they were filming it because not all the judges were there.' What happened next blindsided the South African. 'I didn't think my beard was rugged enough' 'They said, 'Before you go, there's just one more thing.' They put a laptop in front of me,' Cullinan recalls. 'It was the Shackleton award video. When it came to the end, it said, 'And the 2025 winner is… ' And this picture of me came up.' The organisers had choreographed the moment to the last detail, complete with a photo shoot and Shackleton expedition-style jersey on hand — modelled after the one worn by the Irish explorer in a famous photograph. 'At least it made me look more … Shackletonian,' Cullinan smiles. 'Even if I didn't think my beard was rugged enough.' Cullinan, the legal pioneer behind the concept of earth jurisprudence, says the award is a collective recognition for the Antarctic Rights initiative. They had just met in Devon, followed by academic discussions in Oxford. 'It was extraordinary synchronicity,' Cullinan says. Cullinan hopes the recognition from the Shackleton Medal will open doors. 'This thing will give us huge leverage,' he says. An inclusive voice for the imperilled region At the core of the initiative is the radical idea that the frozen – but melting — Antarctic continent and surrounding ocean should be recognised as a legal person with its own voice in global governance. The initiative's draft declaration supports human involvement in the region, such as science and activities like controlled tourism and fishing. Even so, Cullinan argues that Antarctica's representative voice 'would be a pure kind of voice for nature and Antarctica'. This probably means refining the Antarctic Treaty System in its present form, he argues, which he describes as secretive and often gridlocked by geopolitics. 'I had to unlearn what my culture had taught me' Cullinan's path to the Shackleton Medal began on Durban's segregated beaches during the final decade of apartheid. 'I cut my teeth as an anti-apartheid activist,' Cullinan says. A 1980 student exchange to New Zealand exposed him to an unflinching external view of his home country. As a founding chair of the Durban Democratic Association, an affiliate of the non-racial United Democratic Front (UDF), Cullinan remembers organising 'street marches to go on to segregated beaches and many different things … 'I had been born into the oppressor class. When the scales fell from my eyes, I had to unlearn a lot of what I had absorbed unconsciously from apartheid society. I ended up leaving the country to avoid conscription, because I wasn't going to fight for that army.' Thomas Berry, the American eco-theologian, gave Cullinan the concept to move from political activism into jurisprudence. That idea of unlearning dominance would become the philosophical heart of what Cullinan later called earth jurisprudence: a radical reimagining of the law and seeing it as intrinsic to the ecological order. 'Berry taught me that the philosophy of law only deals with humans and corporations. But legal philosophy needs to deal with all our relationships — including with beings other than humans,' Cullinan says. A global movement for Antarctica — 'modelled' on the UDF This led to his 2002 book Wild Law, which set out the founding principles of earth jurisprudence. From this grew a movement. In 2010, Cullinan was asked by Bolivian campaigners to lead the drafting of the Universal Declaration of the Rights of Mother Earth. Bolivia's legislative assembly passed the Law of the Rights of Mother Earth that year — around the same time the lawyer helped co-found the Global Alliance for the Rights of Nature. 'To my mind it was modelled quite closely on the UDF in South Africa,' Cullinan says. 'An alliance of organisations of many kinds, united around a few core principles.' That idea — with nature as a legal subject and ecocide as the crime — neared a possible new frontier when Cullinan was approached by German MEP Carola Rackete in 2021. Rackete asked him: Could rights of nature be applied to Antarctica itself? 'I thought, 'Well, if Antarctica is going to have rights, it has to be a person in the eyes of the law,'' he remarks. 'I realised you're talking for the first time about an ecological entity being a person under international law.' 'Open' for input Cullinan and a working group of academics, lawyers and legal campaigners have set out to draft the Antarctica Rights Declaration, now open for feedback. It proposes rights for the region which would, in theory, enable the Antarctic to hold states or corporations accountable for actions that violate those rights. To represent Antarctica's interests in an international court, Cullinan suggests a kind of parliament may emerge — a representative body that appoints delegates to climate summits and biodiversity talks. Representation, he boldly adds, may even include participation in Antarctic Treaty consultative meetings, the annual governance gathering which this year opens in Milan on June 23. 'What's good for Antarctica,' presses the Shackleton Medal recipient, 'is good for humanity.' DM
TimesLIVE
13-06-2025
- Business
- TimesLIVE
Global employers are hiring more South Africans — study
International companies are increasingly turning to SA for a skilled workforce to meet their operational needs. This is according to Cape Town-based offshore recruitment specialist The Legends Agency, which connects global businesses with South African talent. The agency said SA's high unemployment rate, 'world-class' universities and favourable time zone are some of the factors making global employers hire more South Africans. 'In only one year, the company has grown from a R5m-a-year operation into SA's largest independent employer of record firm, generating more thanR120m annually and enabling more than 150 global companies to successfully hire South African talent,' the agency said. 'The business is also a leading recruitment firm in the SA market, where job seekers can find the best roles working for both local and global firms.' The agency said it is working towards reducing unemployment in SA.
The Citizen
12-06-2025
- The Citizen
Hike smarter and safer: Top hiking tips for over-50s
Whether you're rediscovering the joy of walking or stepping onto the trail for the first time, hiking over 50 can be deeply fulfilling, with just a few smart adjustments. Here are ten trail-tested tips to help you hike with confidence, comfort, and purpose. Know your trail and yourself The best hikes start with preparation. Choose routes that match your current fitness level rather than what you tackled in your twenties. Look for trails with gentle gradients, firm footing, and clear signage—perfect options include the Silvermine Nature Reserve trails or Newlands Forest Contour Path in the Western Cape, and Kranskloof Trail in the KZN Midlands. Use apps like AllTrails or Green Flag Trails to research route difficulty, elevation gain, and recent reviews. Invest in comfortable, supportive gear Aches and injuries often start with bad gear. Invest in quality hiking shoes with proper arch support and cushioning. Moisture-wicking, lightweight clothing helps regulate temperature, while a sunhat and UV-blocking sunglasses protect against harsh rays. Pack list musts: Trekking poles (reduce joint strain) A hydration bladder or water bottle Weatherproof attire and boots Energy-boosting snacks like trail mix or fruit rolls First-aid kit Maps Don't skip the warm-up (or cool-down) Older joints need a little coaxing. Gentle stretching before and after your hike can go a long way in preventing stiffness and injury. Simple ankle circles, leg swings, or hip openers are a good start. Don't rush—hiking should feel like a moving meditation. Hike with friends, or join a group Solo hikes can be serene, but there's added safety and joy in shared strides. Group hikes foster community and encourage consistency—plus you'll discover new trails and tips from seasoned walkers. Here are a few hiking clubs across South Africa catering to 50+ hikers: Ramblers Club Durban – Welcomes all fitness levels with regular coastal and inland hikes. U3A Hiking Groups – The University of the Third Age has walking and hiking groups in cities across SA. Johannesburg Hiking Club – A mix of urban and mountain walks, often with carpool options. Peninsula Ramblers – Cape Town-based group with graded hikes and a sociable culture. Mountain Club of South Africa – For more adventurous hikers, offering various hikes with safety protocols. ALSO READ: Top destinations in Africa for adventure seekers Protect your Joints—especially on descents Use walking poles to absorb shock, especially when going downhill. Engage your core and take small, deliberate steps. Step sideways if necessary. If you struggle with knees or hips, avoid trails with extended rock scrambles or loose gravel – if it feels sketchy, it's okay to turn back, you can always return another day. Listen to your body's new rhythms You might tire faster or need more hydration breaks—and that's okay. Be kind to yourself. Take time to rest, refuel and take in your surroundings. Watch for signs of overexertion like dizziness, cramping, or rapid heartbeat. Combine protein and carbs—like a hard-boiled egg and a banana—for sustained energy. Let your doctor be part of your journey If you're managing a chronic condition like high blood pressure, diabetes, or arthritis, speak to your doctor before starting a new hiking habit. Many will encourage it and may offer helpful adjustments or medications for elevation or exertion. Pick the right time of day (and year) Start hikes early in the morning when it's cooler. Avoid trails in midday heat, especially in summer. Spring and autumn are ideal for most regions, offering crisp air and fewer crowds. Try to avoid unfamiliar trails alone in winter or after rain, as slippery paths are a common cause of injury. Carry the essentials—always No matter how short the trail, carry water, a fully charged phone, sunscreen, a basic first aid kit, and an emergency whistle. For longer hikes, add a headlamp and a light fleece or thermal blanket. Make it more than a hike Combine walking with other passions—photography, journaling, or foraging. Some trails even double as heritage walks, like those in the Drakensberg, Hogsback, or Franschhoek. Let every hike become a story worth telling. Easy trails to start with These beginner-friendly walks are scenic, safe, and suitable for over-50 hikers: Silvermine Reservoir Trail (Western Cape): Flat, circular route with tranquil views. ±1.5km Flat, circular route with tranquil views. ±1.5km Krantzkloof Trail (KwaZulu-Natal): Gentle slopes and forest surrounds. ±2.5km Gentle slopes and forest surrounds. ±2.5km Modderfontein Reserve Trail (Gauteng): Flat trails near water and grasslands. ±3km Flat trails near water and grasslands. ±3km Dassie Trail – East London (Eastern Cape): Easy loop past waterfalls and forest. ±2km Easy loop past waterfalls and forest. ±2km Lesodi Trail (Limpopo): This trail is ideal for the novice who wants to go on a Sunday morning stroll. ±5.1km The beauty of hiking over 50 is that you don't have to prove anything—you've earned the right to savour the journey, listen to your body, and soak in the silence. ALSO READ: Destinations that offer unforgettable experiences in nature The post Hike smarter and safer: Top hiking tips for over-50s appeared first on Getaway Magazine.
