Your Wellness Matters, Issue 7

Your

February 2016 – Issue 7

Matters

English

The community paper to whom your wellness matters. facebook.com/yourwellnessza

@YourWellnessZA

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MEDIA PUBLISHING

@your_wellness_za

#DOC IS ON CALL Jehad Kasu

A familiar face in the entertainment industry, and one that needs no introduction is that of Riaad Moosa. Or rather, Dr Moosa – you’ll understand why I insist on this in a moment.

Continued on page 2 Police Ombudsman PAGE 10

The Golden Bow

a symbol for breastfeeding protection, promotion and support.

SHAVATHON 2016 PAGE 3

WOW: Walk Tips PAGE 4

IN THIS

ISSUE

PARTNERS:

WesternCape on Wellness

Milk Matters PAGE 6

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Your Wellness Matters – Issue 7 – February 2016

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#DOC says LAUGHTER is the best medicine A seasoned and accomplished

#DOC can be viewed on Riaad’s

True to form, when asked to share a

entertainer, comedian, actor and

YouTube channel, and says that he

message with our loyal readers Riaad left

scriptwriter, Riaad now turns back to his

created the series “to empower people,

us with this “Laughter is the best

formal training as a medical doctor,

giving them practical tips that they

medicine, unless you have septicemia...

fusing this with his passion for

could use before they seek medical

then its broad spectrum antibiotics.”

entertainment to create what he terms

attention from a doctor. Since I'm a

“medutainment, which is medical

comedian, I thought I could use

To view episodes of #DOC subscribe to

education delivered in an entertaining

comedy the make the advice more

Riaad’s YouTube channel at

fashion” he says.

memorable.”

youtube.com/user/riaadmoosa or find the link on his Facebook page.

Riaad has partnered with 44ten MEDIA

The objective of #DOC is to share

in the production of #DOC or DOCTOR

practical and valuable health

ON CALL – a 3 minute health/wellness

information through the medium of

insert/show in which he, along with

laughter. Riaad goes onto say that his

industry experts offers viewers

vision for #DOC is that it will

practical and useful advice on everyday health and wellness matters.

When asked how important wellness is to him and his family, Riaad says

“Wellness is of utmost importance.

And it’s a challenge with young kids. The kids are very gifted at finding new and creative ways of trying to destroy themselves. Also since families spend so much time with each other, if one person falls ill, there tends to be a domino effect. And I don't like dominoes.”

“pioneer the concept of funny medical education and impact positively on the community at large.”

Riaad is known for his funny, but accurate impersonations of local and international personalities. When asked about which characters viewers are likely to encounter when watching #DOC he says “The characters will be inspired by real life characters in South Africa. So look forward to me playing the fool as I impersonate our wonderful South African brothers and sisters...and some celebrities as well.”

CREDITS Your Wellness Matters is the first free wellness community newspaper created to assist people in understanding all aspects of wellness.

Managing editors Jehad Kasu Dali Chiwara

The Business Centre 1 Bridgeways Road Bridgeways Precinct Century City Cape Town 7441

Shared services division Mymoena Sedick Celest Alexander

ywm@44tenmedia.co.za +27 (0)21 830 5490/ +27 (0)21 388 5522 www.44tenmedia.co.za

Staff writers Tasneem Smith Nicole Watson

Designer Reggie Jooste

Advertising ywmads@44tenmedia.co.za

Proofreading and Afrikaans translations Lois-Mari Swanepoel

Printing Paarl Coldset

Xhosa translations Nobuntu Stengile

Published by 44Ten MEDIA Publishing

Contributors

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• • • • •

Western Cape Department of Health Heart and Stroke Foundation CANSA Milk Matters Western Cape Police Ombudsman

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Your Wellness Matters – Issue 7 – February Februarie2016 2016

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MEDIA MEDIA PUBLISHING

PUBLISHING

Shave, Spray, Donate at CANSA Shavathon 2016 It’s that time of the year again - the Cancer Association of South Africa (CANSA) calls on you to show your support in solidarity with cancer survivors. The annual CANSA Shavathon is approaching fast and CANSA wants you to show you care by being brave – shave or spray your hair, or donate to the cause.The CANSA Shavathon is taking place at shopping malls across the country on the 27th and 28th (at selected venues) of February 2016 and at workplaces during the week from 29 February to 4 March 2016. Participants pay R50 donation to take part while kids under 12, only pay R25 donation fee.

Workplaces and companies can also get involved by hosting a Shavathon event. This RÎ?HUV DQ RSSRUWXQLW\ IRU HPSOR\HHV DQG HPSOR\HUV WR UHČľHFW RQ KRZ WKH\ KDYH EHHQ touched by cancer and to encourage colleagues as some may currently even be Č´JKWLQJ WKH GLVHDVH RU LQ UHPLVVLRQ

Some inspiration

Some Shavathon participants are more than eager to share their experiences (taken from CANSA’s website): Agatha says: “I’ve have had a ORW RI IDPLO\ DQG IULHQGV DÎ?HFWHG E\ FDQFHU Two were cleared of breast cancer, but my IDWKHU VWLOO VXÎ?HUV IURP VNLQ FDQFHU Ζ EHOLHYH CANSA Shavathon is a worthy cause. I donated nearly 50cm of my hair, which hopefully could be a made into a wig.â€?

For more info visit www.cansa.org.za or contact CANSA toll-free 0800226622 or at info@cansa.org.za as email address.

Eunice says: “I believe that it’s important to VKRZ DQ\RQH VXÎ?HULQJ IURP FDQFHU WKDW WKH\ are not alone – that we may not understand how they feel but just to let them know that we are there whenever they need help, to talk or just a shoulder to cry on, we are here for them – no matter what.â€?

Funds raised at Shavathon events help CANSA continue its care and support programmes to WKRVH DÎ?HFWHG E\ FDQFHU KHOS SURYLGH educational materials with information on how to reduce the cancer risk as well as help provide access to early detection and cancer via cancer screening programmes. CANSA has PRUH WKDQ &$16$ &DUH &HQWUHV ZKR RÎ?HU support in many forms to cancer patients, WKHLU IDPLOLHV DQG DQ\RQH DÎ?HFWHG E\ WKH disease. Visit the www.cansa.org.za for more information of our Care Centres.

Photos of 2015’s very successful Shavathon

Online fundraising

Supporters can also raise funds online, by creating an online Fundraising project where they encourage business and social contacts to show their support for the event, by making an online donation. The donation link is shared on all relevant social media platforms and prizes can be won.

To sign up for online fundraising, to view a list of venues, to register for the event or read more inspirational stories about why people do Shavathon, visit to our website:

www.shavathon.org.za

CANSA The Cancer Association of South Africa.

@CANSA

Show your support for a cancer survivor.

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Your Wellness Matters – Issue 7 – February 2015

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Walking is the easiest way to exercise and is already part of daily life! Walking is FREE and could be FUN!

WALK towards a HEALTHIER YOU!

More Walking Tips:

Benefits of Walking Easy and Free, No Special Equipment needed Very low injury risk Ideal for people of all ages and fitness levels Reduces stress and helps you to relax

Helps to lose weight and give you more energy

- Exercise releases hormones in the brain that will make you feel good. It also takes your mind away from negative thoughts and worries.

- Make walking family time. This will give you quality time together without the distractions of house chores, the tv and cell phones. Children should be encouraged to be physically active from a young age. Healthy children will more likely grow up to be healthy adults.

Boosts immune functioning

- Who said you should sit while watching TV? Why not march through the commercial breaks? March on the spot by swinging your arms and lifting your legs. Exercising indoors is private, safe and protects you from the weather.

Helps to reduce: blood pressure, risk of heart disease, stroke and diabetes

- Exercise increases the flow of oxygen to your brain, giving you more energy.

Increases heart and lung function and muscle strength; helps create stronger bones and improves your balance.

It is FUN and makes you feel good!

lden Bow Frequently Asked Questions...

ding protection, promotion and support.

How much should I walk?

The World Health Organisation recommends at least: 30 minutes of moderate (brisk walking) to vigorous (jogging) activity 4-5 days per week.You can accumulate the 30 minutes in bits of 10 minutes throughout the day.

How can I walk more?

Make walking part of your daily routine: take the stairs instead of the escalator or lift; walk up the escalator; walk to the shops; when using public transport, get off one stop earlier and walk the rest of the way. Make time for walking, just as you would do for eating. Have fun and you are more likely to walk more. Participate in a public fun walks – there are several events for the entire family throughout the year.

And some of them are FREE!

How should I walk to get the maximum benefits?

Prevent injuries by gradually walking more to let your body adapt to being more active.

Try to walk at a faster pace for a longer period of time each time you go for a walk.

Walk faster and swing your arms. Try walking up hills or stairs for more of a workout.

Walk with a good posture:back straight, shoulders back and take long strides.

Remember to breathe!

SAFETY FIRST!

Always check with your doctor before you become physically active and if you are start excercising for the first time.

If you get too tired, winded, or lightheaded, immediately sit down and rest until you feel better.

Wear comfortable clothes and shoes.

Ensure that you are visible to motorists and other road users.

Don’t walk in the middle of the road, stay well clear from the traffic and walk facing the traffic.

Don’t walk alone in an unsafe area.

Walk in a group or at a sports field or in a shopping mall where you will be safer.

Don’t walk when it’s too hot and always wear a hat for protection.

Stay hydrated. Take a bottle of clean drinking water with on your walks.

Start a regular Walking Group with friends, family, neighbours and/or colleagues!

WesternCape on Wellness

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Your Wellness Matters – Issue 7 – February 2015

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Simple steps to walking 6km in 6-weeks!

Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking Ɵme Rest 20 min Rest 20 min Rest 20 min 20 min

Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking Ɵme Rest 25 min Rest 20 min Rest 25 min 20 min

Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking Ɵme Rest 30 min Rest 25 min Rest 30 min 25 min (walk faster for 10 mins.)

Week 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking Ɵme Rest 35 min Rest 30 min Rest 40 min 35 min (walk faster for 10 mins.)

Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking Ɵme Rest 45 min Rest 35 min Rest 50 min 40 min (Walk faster for 10 mins.)

Week 6 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking Ɵme Rest 60 min Rest 30 min Rest 20 min You are ready to ƉĂƌƟĐŝƉĂƚĞ ŝŶ Ă 6km event!

lden Bow

ding protection, promotion and

WALK during pregnancy towards a healthier baby and you!

What are the benefits?

It boosts your energy. It improves your balance.

It helps you sleep better. You are less likely to have swollen legs. It burns calories which help prevent weight gain. It keeps your body fit which could offer protection from developing high blood sugar and high blood pressure during pregnancy that can be harmful to you and your baby.You'll have an easier support. time exercising after you have your baby because you'll already have an exercise routine in place.It benefits not only your heart, but your baby’s as well. Regular exercise during pregnancy lowers the heart rate of the unborn baby, and this benefit continues for a month after the baby is born. A low heart rate is a sign that the baby’s heart is in good health, much like an adult who is doing regular exercise. Walking, and other types of safe exercise, during pregnancy, is one of the earliest thing a mother can do to improve the health of her child after birth.

What is recommended?

Get advice from your doctor or nurse on how much walking is recommended during each phase of your pregnancy. Start with a 5 min gentle warm-up by marching on the spot. Walk with a good posture: back straight, shoulders back and arms swinging at a 90 degree angle. Stretch your muscles after each walk.

WesternCape on Wellness

SAFETY FIRST! STOP walking and see your doctor or nurse immediately if you experience vaginal bleeding, difficulty breathing, dizziness, chest pain, muscle weakness or contractions.

Stay hydrated. Drink clean water before, during and after walking.

Protect your skin from the sun.

Don’t walk if it's very hot and humid outside.

Don’t walk alone in an unsafe area.

Whenever possible, walk together with the farther of the baby. This will increase your safety and give you quality family time together in preparation for the birth of your baby.

6

Your Wellness Matters – Issue 7 – February 2016

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MILK MATTERS Milk Matters is a community- based Milk Bank situated in the heart of the Cape Town Community.

0LON 0DWWHUV LV D UHJLVWHUHG 1RQ 3URȴW Organisation that dedicates its expertise and time to ensuring that premature, vulnerable infants who do not have access to their own mothers’ milk receive donated breast milk from healthy, screened donors.

to the little ones

Milk Matters has had everyone – from grandparents to aunties and uncles, to fathers and in-laws – transporting lifesaving breast milk from as far out as Worcester and Langebaan to ensure that these premature infants get the breast milk they deserve.

Of course the most important volunteers are the mothers who spend extra time expressing their breast milk with care DQG GHGLFDWLRQ :KHWKHU LWȇV D RQFH R΍ donation or donating for more than over a year, every drop of milk counts to the most vulnerable of our population. &RPPXQLW\ LV GHȴQHG LQ WKH 2[IRUG Dictionary as “the condition of sharing or having certain attitudes and interests in common”. This description clearly denotes the ‘milk banking’ community that makes it possible for us to consistently supply up to 10 litres of life saving breast milk a day!

Human milk is not just nutrition, but it is vital medicine for premature infants.

These premature infants have less risk of sepsis and necrotising enterocolitis (a condition that causes the gut to go gangrenous), and go home sooner if they receive breast milk or donor breast milk.

Milk Matters would like to thank the Cape Town community, as without their support Milk Matters would not be able to provide donor breast milk to premature babies in need, and contribute to the health of our generations to come.

xpressing fo se r r e

rs he ot

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During Human Milk Banking Week, Milk Matters wishes to extend gratitude to the hundreds of volunteers and community members who ensure that 365 days of the year vulnerable infants have access to donor breast milk 365 days of the year. From the freezers of the donor mothers to the freezers of the 25 volunteer depots around the Western Cape, to eventually the freezer at the headquarters at Mowbray Maternity Hospital, the milk is safely and devotedly transported.

IF YOU HAVE ANY BREAST MILK TO DONATE, PLEASE CONTACT MILK MATTERS AT: Website: www.milkmatters.org Email: info@milkmatters.org Tel: 021 659 5599

YOUR BREAST MILK DONATIONS, LARGE OR SMALL, ARE ALWAYS WELCOMED!

Your Wellness Matters – Issue 7 – February 2016

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SATURDAY

12 MARCH 2016

SEA POINT

A family fun walk or run in aid of MILK MATTERS, the Breastmilk Bank.

The id a p 0 5 t s fir ions t a r t s i g e r ea v i e c e r l l wi ag!

Goodie B

© Vladia Bajerovskac

TIME: 9:30 (Registration at 9:00) ROUTE: A pram friendly, flat 5km from Sea Point Pavillion Swimming Pool along the Promenade to Green Point Lighthouse.

COST: R100 per family (All funds raised go towards providing donor milk to premature babies.)

ENTRY: ADVANCE PAYMENT APPRECIATED for security reasons:

t Pay securely online via PayFast t Direct deposit into Milk Matters’ bank account NB: Please use March/‘your name’ as payment reference and send proof of payment via email to info@milkmatters.org, or fax to 086 515 8125. t or Cash payment on the day

DRESS: We’d love you to WEAR SOMETHING PINK!

www.milkmatters.org

xpressing fo r se r e

rs he ot

Contact MILK MATTERS for more information: 021 659 5599 / 082 895 8004 info@milkmatters.org

mo th

7

Your Wellness Matters – 7th Issue – February 2016 – pg 8

PED L E H S A H OF S N E T E SAV OF S D N A S THOU THE R E V O S LIVE RS A E Y 0 1 PAST

World Salt Awareness Week 29th February - 6th March 2016 For healthy eating tips visit

www.worldactiononsalt.com #LessSaltPlease

Charity registration number: 1098818

Watch hidden inin the the food food Watch out! out! 75% of the salt we eat is hidden we health. we buy. Eat less than 5g 6g a day to improve your health.

Your Wellness Matters – 7th Issue – February 2016 – pg 9

PROMOTING HEALTHY LIFESTYLES Healthy living - Healthy lives • • • • • •

Exercise 30 minutes a day 5 times a week Stop smoking Drink alcohol moderately Practice safe sex Eat 5 portions of vegetables and fruit daily

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Your Wellness Matters – Issue 7 – February 2016

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Together we can ensure professional policing in the Western Cape

Fighting crime is everybody’s business

By Jehad Kasu

ΖQ DQ HÎ?RUW WR XQGHUVWDQG WKH FDXVH RI WKH EUHDNGRZQ HOLPLQDWH SROLFH LQHÉ?FLHQFLHV and to rebuild trust and respect between WKH FRPPXQLW\ DQG WKH SROLFH RQ WKH WK RI $XJXVW WKH 3UHPLHU RI WKH :HVWHUQ Cape established a Commission of Inquiry LQWR DOOHJDWLRQV RI SROLFH LQHÉ?FLHQFLHV LQ WKH .KD\HOLWVKD DUHD 7KH &RPPLVVLRQ FRPSOHWHG LWV ZRUN DQG KDQGHG RYHU LWV Č´QDO UHSRUW DQG recommendations to the Premier of the :HVWHUQ &DSH RQ $XJXVW In line with the Community Safety Act of WKH :HVWHUQ &DSH 3ROLFH 2PEXGVPDQ V RÉ?FH ZDV HVWDEOLVKHG 7KH Č´UVW RI LWV NLQG LQ WKH FRXQWU\ 7KH 2PEXGVPDQ $GYRFDWH 9XVL 3LNROL ZDV DSSRLQWHG RQ 'HFHPEHU

Advocate Vusi Pikoli Safety and security is a primary human need – irrespective of where in the world ZH PD\ Č´QG RXUVHOYHV L H WRZQVKLS VXEXUE RU D IDUP ZH KDYH D QDWXUDO QHHG WR IHHO VDIH DQG VHFXUH Over recent years we may have seen many negative media reports about police LQHÉ?FLHQFLHV Č‚ SDUWLFXODUO\ LQ WKH .KD\HOLWVKD DUHD LQ WKH :HVWHUQ &DSH 7KH relationship between this community and the police had broken down to the extent that community members were no longer reporting crimes to their local police VWDWLRQ EXW UDWKHU VRXJKW LQVWDQW RU PRE justice that often resulted in the murder of DQ DOOHJHG FULPLQDO Č‚ ZLWKRXW D IDLU WULDO $W WKH VDPH WLPH PHPEHUV RI WKH SROLFH service are being murdered at an alarming UDWH 7KH VLWXDWLRQ KDV EHFRPH VR VHULRXV that the Portfolio Committee on Police is holding a seminar to discuss the risks and WKUHDWV SROLFH DUH IDFHG ZLWK DQG KRZ WR RYHUFRPH WKHP

7KHVH WZR PHDVXUHV WDNHQ E\ WKH Provincial Government of the Western Cape demonstrates how committed they are to ensuring communities can trust and respect their police system to support their QHHG IRU VDIHW\ DQG VHFXULW\

:H UHFHQWO\ YLVLWHG WKH RÉ?FH RI $GYRFDWH 9XVL 3LNROL RQ \RXU EHKDOI WR Č´QG RXW ZKDW the purpose and role of the Police Ombudsman is and when you should DSSURDFK KLV RÉ?FH )LUVWO\ WKH SROLFH RPEXGVPDQ LV LQGHSHQGHQW IURP DQ\ SROLWLFDO LQČľXHQFH 7KLV LV GHPRQVWUDWHG E\ WKHLU RZQ ORJR DQG RÉ?FLDO FRORXUV ČŠ7KH SROLFH RPEXGVPDQȇV PLVVLRQ statement emphasises the importance mutual respect and trust between police and communities - People deserve human GLJQLW\Č‹ VD\V DGYRFDWH 3LNROL 7KH RÉ?FH RI WKH SROLFH RPEXGVPDQ H[LVWV to address complaints of alleged police LQHÉ?FLHQFLHV DV ZHOO DV DQ\ EUHDNGRZQ LQ relations between communities and the SROLFH $GYRFDWH 3LNROLȇV RÉ?FH DOVR H[SORUHV KRZ WKH\ FDQ LPSURYH HÉ?FLHQFLHV that are currently proving to be successful and to promote good relations between WKH SROLFH DQG FRPPXQLWLHV

11

Your Wellness Matters – Issue 7 – February 2016

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Western Cape Police Ombudsman Team $GYRFDWH 3LNROL VD\V KLV RÉ?FH ZLOO “promote accountability and transparencyâ€?

ZLWKLQ WKH SROLFH V\VWHP ZKLOH PDNLQJ WKH police “account for their actions� in order to “make communities feel safer�.

It is important to mention that the police RPEXGVPDQ GRHV QRW KDYH WKH SRZHU WR LQLWLDWH DQ LQYHVWLJDWLRQ DQG FDQ RQO\ DFW upon the complaints laid by members of the community.

Types of complaints the police ombudsman can assist with: Č?

Č? Č? Č? Č? Č? Č? Č? Č?

Poor communication by police about WKH SURJUHVV RI D FDVH 3RRU LQYHVWLJDWLRQ RI D FDVH Poor response times.

3RRU FULPH VFHQH PDQDJHPHQW Lost dockets. :LWQHVVHV QRW EHLQJ VXESRHQDHG $EXVH RI SRZHU E\ SROLFH 3ROLFH QRW EHLQJ UHVSHFWIXO RU LV discourteous.

8QODZIXO GHWHQWLRQ

+H H[SODLQHG WKDW KLV RÉ?FH VHHNV WR SDUWQHU ZLWK VWDNHKROGHUV WKURXJKRXW WKH criminal justice value. An example of this is WKH 'HSDUWPHQW RI +HDOWK ZKR LV UHVSRQVLEOH IRU FRQGXFWLQJ IRUHQVLF LQYHVWLJDWLRQV ZLWKLQ D FULPLQDO FDVH ΖI WKHUH LV D GHOD\ ZLWK WKH SDWKRORJLVW RU IRUHQVLF LQYHVWLJDWRU WKLV ZLOO GHOD\ SURJUHVV RI DQ LQYHVWLJDtion. %\ LGHQWLI\LQJ DQG DGGUHVVLQJ VXFK ERWWOHQHFNV ZLWK WKH VXSSRUW RI WKH FULPLQDO MXVWLFH V\VWHPȇV VWDNHKROGHUV ZH may be able to improve the turnaround WLPH RI VRPH SROLFH LQYHVWLJDWLRQV +H JRHV RQ WR VD\ WKDW LQ DQ HÎ?RUW WR PDNH WKH RPEXGVPDQȇV RÉ?FH PRUH DFFHVVLEOH WR FRPPXQLWLHV

“we plan to integrate Community Police Forums &3)ȇV LQWR RXU RÉ?FH DV WKH Č´UVW OHYHO RI WU\LQJ WR VROYH complaints.â€?

7KH RÉ?FH RI WKH SROLFH RPEXGVPDQ ZLOO VXSSRUW WKLV LQWHJUDWLRQ E\ VWDUWLQJ D WUDLQLQJ SURJUDPPH IRU PHPEHUV RI &3)ȇV RQ KRZ WR KDQGOH GLVSXWHV PHGLDWLRQ DQG QHJRWLDWLRQ VNLOOV )XUWKHUPRUH WKH SROLFH RPEXGVPDQȇV RÉ?FH ZLOO HPEDUN RQ SXEOLF HGXFDWLRQ FDPSDLJQV LQ DQ HÎ?RUW WR HGXFDWH communities about the processes of the criminal justice system. $V D SDUWLQJ PHVVDJH $GYRFDWH 3LNROL VD\V

“Fighting crime is HYHU\ERG\ȇV EXVLQHVV :H QHHG WR KDYH D VROLG partnership between the police and communities.â€?

:KDW LV WKH GLÎ?HUHQFH EHWZHHQ WKH SROLFH ombudsman and the Independent Police ΖQYHVWLJDWLYH 'LUHFWRUDWH Ζ3Ζ' " $FFRUGLQJ WR $GYRFDWH 3LNROL

“IPID deals with complaints of a criminal nature, example assault, rape or torture by a member of the police. Police brutality and corruption also falls within the scope of the IPID’s mandate�.

Contact Us

Together we can ensure professional policing in the Western Cape

2É?FH

: 6th Floor, Waldorf Building, St Georges Mall, Cape Town

Phone Fax

: 021-483 0669 : 021-483 0660

E-mail : ombudsman@westerncape.gov.za Postal Address : PO Box 5346, Cape Town www.westerncape.gov.za/police-ombudsman

Your Wellness Matters – 7th Issue – February 2016 – pg 12

Cape Town Big Walk

@CTBigWalk

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#CTBW2016

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ON

RULES & IMPORTANT INFORMATION NT INFORMATION RULES & IMPORTANT INFORMATION

RULES & RULES IMPORTANT INFORMATION & IMPORTANT INFORMATION

RULES RULES & IMPORTANT INFORMATION RULES & IMPORTANT INFORMATION RULES & IMPORTANT INFORMATION RULES & IMPORTANT INFORMA LES & IMPORTANT INFORMATION RULES & IMPORTANT INFORMATION RULES & IMPORTANT INFORMATION

NT INFORMATION

RULES & IMPORTAN The committee of the Cape Town Big Walk takes this opportunity to thank its 20 000 strong participants and generous sponsors without whom the 2016 Cape Town Big Walk would not have been RULES & IMPORTANT INFORMATION a resounding success. We look forward to hosting you at the next instalment of this iconic event.

A special word of gratitude to our title sponsor - Sunfoil and presenting SPONSORS SORS sponsor – Spur, and to our much valued volunteers who so ably SPONSORS assisted with putting this walk together.

SPONSORS SPONSORS

SORS

SPONSORS

SPONSORS SPONSORS SPONSORS

Your

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SPONSORS

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