girl doing sport - samsara healthy holidays

Start the year with the best exercises routine

Going back to your exercises routine after Christmas can really be tough. Here we give you some advices on how to start the year on the right foot.

First of all, it might seem obvious but going back to your exercise routine after Christmas is very necessary. A few days for disconnecting are fine, but we should not exceed , specially if we have purposes and objectives to meet this new year.

Little by little

Do not intend to resume the exercise routine by doing the same sessions you did before holidays. The best thing for our body is to start slowly at the beginning. This way, we will avoid injuries and/or general hassles. Start progressively and challenge yourself little by little.

Innovate

New Year New Life! Take the opportunity to make your routine more fun. Try new exercises, new routines or go to classes you’ve never been to …

Define a schedule

When we set a schedule for our exercises routine, it is much more likely to complete it; if we can’t find a spot in our agenda for sport, we will surely postpone it, specially if we lost the habit of doing it on a daily basis.

Exercise routine

Warm up

Go for a 10-15 minute run on site, alternating knee lifts to the chest and heels to the bottom. You can rest by alternating these exercises for a few seconds while continuing to march in place.

Exercise routine

Ideally, do 3 sets of 12 repetitions for each one and if it is too much, start by doing just 12 repetitions. Do not rest between them for more than 2 minutes.

  1. Push-ups: separate the hands to the width of the shoulders and make sure they are aligned with them. If it is too difficult, you can place your knees on the floor.
  2. Squats: if you are a beginner you can do it with the help of a chair in front of you. The feet should be separated from the width of the hip and we should lower the bottom, make sure the knees do not pass from the tip of the foot. If you already have experience you can do this exercise with a bar or other weights, make sure to hold it in front of your chest.
  3. Triceps dips: with the help of a chair or a bench, place your hands on top and separate your feet while lowering your hips, flex your elbows and bring them back. If you already have experience with this exercise, place your feet on another bench of the same height.
  4. Strides alternating legs: remember, the flexed knee should not pass the tip of the foot.
  5. Lateral elevations of arms: using weights in both hands, like water bottles, dumbbells, sandbags, stones or flour packages, elevate the arms but do not exceed the shoulders.
  6. Biceps curl alternating arms: also using weights, like the previous exercise, flex your elbows and bring your arm, one at the time, towards your shoulder.
  7. Bicycle (abdominal): lying on the ground, lift the torso without forcing the neck and try to simultaneously join the elbow with the opposite knee, simulating a constant pedaling movement with the legs.
  8. The table: place your forearms on the floor and make sure the tips of your feet are supported, contract the abdomen isometrically to keep the body in a straight line for approximately 20 seconds.
  9. Horizontal rowing: with weights in both hands and your torso forward, raise both hands simultaneously.
  10. Jump rope: at your own pace and as many times as you can.
  11. Stretching: it is important to spend 10-15 minutes to stretch and avoid stiffness.

The idea is to work, little by little, and to finally incorporate aerobic exercises and a good intensity in order to burn fat.

 

Ejercicio para adelgazar. - samsara healthy holidays

6 tips to continue with your routine training, even in the summer

We know that since the end of Christmas you’ve started “operation bikini” in which sport has been your best ally.  But summer comes, and if you don’t modify your exercise routine, it could turn into your worst enemy.

Summer brings with it a host of positive aspects: more hours of sun, bronzed skin, parties, happiness, escapades on the beach, water sports.  Indeed, it is well known that we like the summer!  Nevertheless, not everything that shines is gold, and if you don’t pay attention to the following tips when you practice sport in this hot season, you can put your health at risk.

  1. Balanced Diet. Your body consumes energy while you are practicing sport, so for this reason, forget about going running without breakfast. Also, if you feel you’ve eaten too much, you mustn’t do any sport. And above all, don’t exercise immediately after eating.
  2. Schedule. When practising outdoor sports, you should consider the strong hours of sunshine, which fall between 11.00 and 20.00, because you could suffer from heat stroke. Therefore, the best time would be from 07.00 to 09.00, or after the sunny hours, from 21.00 onwards.
  3. Take care in the sun. If you do go out to exercise during the sunny hours, even in the morning, don’t forget to put on sun protection. In fact, you should get into the habit of using sun cream before leaving the house, even if you are only going for a walk or going for a drink.
  4. Clothing. Obviously, you must choose short pants and t shirts with short sleeves. Make sure your clothes are light, breathable and comfortable, so avoid materials such as cotton. We recommend materials like polyester which boosts sweat evaporation, which helps to autoregulate the body, and if going for a run during the early hours of the morning, don’t forget your sunglasses!
  5. Warm-up. Since the temperatures reached in summer are quite high, it takes less time to reach the right body temperature for doing sports. Therefore, you can reduce both the time and the intensity of your warm-up. We recommend you make a simple warm up exercise table.
  6. Hydration. Contrary to what we have just said in the warm-up, in the case of hydration, the higher the temperature, the higher the hydration that your body needs. You must drink water little and often (small quantities, many times a day) above all when you are going to do sports. We also recommend isotonic drinks, as they will help replenish both mineral salts and sugars.

Finally, what you should never forget that when it comes to exercising, motivation is the key! In summer the days are much longer, we are more tired, and the heat makes us feel heavy…

We hope that you have taken note of our tips, so that you can continue to enjoy your exercise routine – even in the summer!

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Deporte. Natación. Mar. Sol. Mallorca.

How Swimming can improve body and mind

Did you know that swimming is one of the most beneficial activities that exists? In this article we will encourage you to incorporate swimming in your weekly exercise routine.

Swimming is one of the most complete sport activities. In addition to being relaxing, it brings infinite benefits to our body and mind. These are the most prominent:

  • Constantly moving help you burn more calories.
  • You keep your heart and lungs healthier and avoid related diseases, such as high blood pressure.
  • You will improve your resistance.
  • By floating in the water you allow your back to relax when it is usually always tense. This helps to reduce the pain in that area as well as your posture.
  • Swimming helps keep your joints stronger and younger.

Now that we’ve convinced you, it’s time to start practicing ;). If you’re in Majorca there’s no lack of places to swim! We’re surrounded by the beautiful Mediterranean Sea. Swimming in a pool has many benefits but doing it at sea has many more. By practicing swimming in the sea you can enjoy the beautiful surroundings to give you a greater feeling of relaxation. And there are some more advantages of swimming in the sea:

  • You’ll feel better! Contact with salt water minerals helps you to feel more relaxed and improve your skin.
  • It helps your attention span, concentration and sense of direction, as these are things we need to be aware of when swimming in the sea.
  • Nobody can tell you where to go, you can swim at your own pace and direction. This helps you fully enjoy that moment of relaxation and disconnect.
  • Saltwater helps lower inflammation by relaxing blood vessels. It is a natural anti-inflammatory.
  • The salt water of the sea makes it easier to float, which allows you to improve your swimming technique.
  • Vitamin D! When swimming outdoors you will be in contact with the sun and get some vitamins in your skin.

Even in winter the sun is shining most days and you can put on a wetsuit to stay warm. Cold water will get your heart racing which is good for you!

Now, where’s my swimming costume? You can make the most of your stay at Samsara Healthy Holidays to join the adventure and enjoy the Mediterranean Sea and swimming spots. You won’t be able to get enough!

running health benefits - samsara healthy holidays

Do you want to join the running trend?

Are you still having second thoughts about putting on your running shoes and hitting the road? That might be because you don’t know the benefits of running and how they can impact your body and mind in a positive way. Test yourself and and go for a run at the Serra de Tramuntana or enjoy the sunshine while exercising near the sea. At the same time running is not just to disconnect or losing weight. Takes notes because today on Samsara Healthy Holidays we bring you all the advantages of running.

Do you feel envious when you see photos on social media of healthy people with toned bodies? Join the runner club and you will also get a healthy body! Start small, at your own pace and discover the benefits of running.

Healthier and toned body
Running is an aerobic exercise that not only strengthens bones, prevents injuries and strengthens muscles, it also keeps your cardiovascular system fit. The heart of a runner is stronger than that of a sedentary person, because it is used to functioning constantly.

And, although it has often been said that running is not good for the knees, because all of the impact of the tread, runners, who go out to run frequently, reinforce this area and have less chances of being injured in comparison with more sedentary people.

As soon as you start running, you will see how your body acquires greater resistance and becomes more agile and flexible.

In addition, running makes your body t to burn more fat. If you combine it with a training plan and a healthy diet you will soon get healthy and that toned body you desire so much. Start slowly and increase the pace little by little, if you run three times a week, you will immediately start seeing improvements.

Lower your stress
Going for a daily run is one of the best therapies and it is also free! Running will help you disconnect from all the tensions and responsibilities of your everyday life. So find the time out of your busy schedule and go for an  outdoor run.

Runners often experience a feeling of happiness after exercising and that helps them to feel good about themselves. This is due to the endorphins that your brain releases which makes you relax. You will feel how the calmness and the well-being spreads to your entire body.

In addition, when you go for a jog or any other type of exercises, you tire your body and reduce its stress levels and therefore, you will get a better and longer sleep. We can say that physical exercise gives you a better rest.

Running in Mallorca
Our island has everything you need for you to exercise. Moreover, you can choose a different scenario for your everyday run. Which option do you prefer, sea or mountain? Do you fancy the sea breeze and the sun or do you prefer the asphalt and the road?

You can start in a flatter area, such as the promenade of Alcúdia and increase your resistance level depending on where you chose to run. Dare to run down the mountain and introduce inclination to your jog. Discover areas you didn’t know about Palma and run through its cobbled streets.

You choose! Are you ready? Sneakers? Put them on! Mind? Out! Body? Ready! Start running today and experience that unique feeling of happiness after a run.

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Baile. Zumba. Deporte. Vacaciones.

Dancing, the fun way to stay in shape

There are so many different ways to stay fit. But, if you don’t like going to the gym, or running isn’t your thing, and you’re looking for a healthy, fun, easy activity, we have the perfect exercise for you. Dancing! It’s great for keeping fit and losing weight. Besides, dancing is not only a healthy and fun activity, it is one of the most complete exercises there is for shaping your figure. So now that you know, put on your dancing shoes and let’s dance!

Don’t worry if you’re not a professional dancer. The best thing about dancing is that regardless of your age or how good you are, you can still enjoy the music and a day of aerobic exercise.  That’s why dancing is one of the best exercises for keeping fit and losing weight without even realising.

Additionally, there is a huge variety of musical styles to choose from. Are you more into traditional dances or do you prefer to give your all on the dance floor to modern beats? No matter what kind of dancing you like, there is a perfect dance for you. Zumba, tango, flamenco, hip hop… there are countless genres that will help you exercise your whole body and stay in shape.

 

Benefits of dancing

Dancing is very beneficial to your body and mind. Through dancing you improve your body posture, tone your entire body and improve your coordination. Furthermore, when you dance you acquire greater physical flexibility, as most dances require muscles to stretch and extend.

As you dance you exercise different muscles. Repeating these movements allows you to increase muscle strength and endurance. In other words, you will be able to exercise for longer periods without tiring.

One of the great benefits of dancing is that you burn calories without realizing it. Doing half an hour of dancing can burn between 200 and 400 calories, much more than running or swimming. It’s also something you can do in a group. And exercising with other people helps not only your social relationships, but also your emotional well-being.

And, finally, albeit one of the most important. Dancing reduces stress, because when you move to the rhythm of the music, you increase endorphin production, which causes a deep sense of well-being.

Doing exercise to music is much more enjoyable and fun. Bring some rhythm into your life and start moving your bones! It’s time to start dancing!

Alimentación

Musculos. Ejercicios. Playa. Mallorca. Aire Libre.

5 exercises for slender and toned thighs

Do you want to show off a pair of pretty legs this summer? Would you like to have firm and toned thighs? Don’t stress, doing a thousand hours in the gym or running a marathon, because toning up your thighs and flaunting gorgeous legs this summer, is possible with the tricks we teach at Samsara Healthy Holidays. Grab a pen.

 

It is true that fat tends to accumulate in the thighs and that it is often quite difficult to trim this part of the body. But, with a little effort and the right exercises, it is possible to achieve toned and beautiful legs.

It is always better, however, to combine these exercise sessions with some type of sporting activity. Cardiovascular exercises will help you lose weight and stay in shape. Walking, running, cycling or swimming 40 minutes, three times a week, ensures you burn fat and is an extra help in achieving your main goal: slimming down your thighs.

To keep your thighs firm and slender, it is important to bear in mind that you need to work both the outside and inner sides of the thigh. By practicing these exercises, which you can do either at home or in the gym, you will be able to achieve slim, toned legs for sure.

  1. Squats and even more squats. It is the least liked exercise, but it’s the best way to tone your thighs. You can start slowly and gradually increase the intensity. To work on the inner thigh, do the squats with your feet placed slightly apart. For a more dynamic workout, move from side to side as well, instead of just doing the upward/ downward movement. To finish off, hold the position for ten seconds.
  2. Lateral foot lift. Stay on your feet. Raise one of your legs to the side and bend your supporting leg slightly. Alternate between left and right legs. Repeat the exercise ten times, first with one leg and then with the other.
  3. Scissors. Lying on your back on the floor, place your hands under your buttocks. Do scissor movements with your legs, quickly alternating right and left legs. In addition to working your legs, you will give your abdomen muscles a workout too.
  4. Lateral lift from the floor. Lie on your side on the floor with your legs straight and raise one leg to a height of 60 degrees, while keeping the other leg flat on the floor. Lower the leg slowly, keeping it straight, without touching the other leg. Change sides and repeat the exercise with the other leg.
  5. Bounces. Start in a squatting position and place your hands on the ground in front of you. Once you are in a stable position, and keeping one leg bent, stretch the other leg behind you. Bounce gently, interchanging the leg you stretch out behind you. After you have finished, perform the same routine, but this time slide your leg to one side instead of behind you. This exercise will work the inner thighs.

 

Start doing your routine now for a perfect body this summer. Put these exercises into practice a couple of times a week and this summer you will be flaunting a pair of attractive, perfectly shaped legs.

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Gym. Training. Healthy. Fitness.

1st resolution for 2019: Join the Gym. Everything you need to know to achieve your goals.

Did you start 2019 with the words: “this year I’m joining the gym”, but still haven’t got around to it? Get off the sofa, put on your sneakers and embrace your new healthy lifestyle. It’s time to get on with it and stop being lazy. Your time for healthy living has just begun.

I know what you’re thinking, “Do I really have to leave the house when it’s so cold outside? “It’s embarrassing to be seen exercising”. It’s natural at first to feel we can’t be bothered to leave the house to go into a room with strangers and work up a sweat. But we’ve all felt the same way and got over it. You’ll soon realise, after a few days, that everyone in the gym is getting on with their own thing and not looking at what the person next to them is doing.

But just signing up for the gym isn’t enough. It’s time to realise that a change is needed and that it is time to do something about it. As we’ve already explained in this article, exercising is essential for a healthy life. So, no more being lazy! Attitude is paramount to achieving your goals. Facing new challenges with enthusiasm and determination will make it easier for you to overcome them. Don’t be afraid of new experiences and get ready for your new healthy lifestyle.

It is also very important to set yourself goals; lose weight, get fit, strengthen your legs or arms or simply have a healthier lifestyle. That way, each time you conquer a different stage, the training will be more enjoyable. It won’t feel like you’re exercising just for the sake of it. It is also a way to not get bored and stick to your goals. The important thing is to visualize your end goal so that you can work hard towards achieving it.

Gradually, and steadily, you will start to notice the progress you are making. Plus, you’ll not only benefit physically, but also mentally. Daily exercise helps to release tension and clear your mind. And there will come a time when you suddenly realize that going to the gym is no longer a chore for you, but a necessity.

Going to the gym also gives you the option of exercising with others, which is less cumbersome than exercising alone. Not only is it less boring, but time passes much faster.

If you go to the gym with a friend, you will always feel “obliged” to not let the other person down, and this will make it easier to stick to your exercise schedule. Furthermore, there are always instructors at the gym, and other people training, who can help and encourage you to reach your goals. At the end of the day, your success is their success.

We don’t realise how many hours we spend sitting or not moving properly. Between daily responsibilities and modern technology, we have become more sedentary. That’s why it’s time to make a lifestyle change. And a good way to start is by joining, and going to, the gym.

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Tips. Fitness. Home. Power.

Exercises for a rainy day

Who said you had to go to the gym to keep in shape? Do your workout at home; you just need space, perseverance and a bit of advice…

As winter settles in, the desire to leave the house and go out to do exercise fades. Rain becomes the perfect excuse to skip your workout and start piling on the calories. But we can’t let the bad weather stop us from adhering to our exercise program.

That’s why today we’re sharing a few exercise routines with you that you can do in the comfort of your own home. No more excuses! Pay attention and get ready to keep up.

To begin with, it’s been proven that dancing is very good for your heart, and this is especially beneficial on a rainy day, as it will also lift your spirits and boost your energy levels, as well as burning calories.

Going for a run is great exercise and a favourite in our routine, but it’s a bit complicated to do this inside the house, so we propose a simple alternative for at home, jogging on the spot.

Another exercise not to be left out of your routine is push-ups, and it so happens that these are ideal for doing at home. We know that push-ups are one of the least enjoyable exercises but doing them is very beneficial to our health. If you find doing push-ups a bit difficult, try doing them resting on your knees, you don’t have to keep your legs completely straight.

The next exercise is as simple as it sounds, leg lifts. Lie flat on your back and lift your legs, that’s it. Best of all, this exercise is excellent for strengthening your leg muscles. If you find it hard to keep your legs straight, you can bend them a little.

Hit those squats hard. If you really want a bottom to die for, you need to realise that squats are now your new best friend. These exercises will allow you to harden and elevate your buttocks in a relatively simple way. It is important however to do them carefully, focusing on the proper positioning of your legs, feet and knees to prevent bad posture or risk of injury.

Lastly, stairs can also turn out to be your best friend. The movement involved in going up and down steps or stairs strengthens the same muscles as those used in the squats. It also benefits your lungs and heart. In fact, climbing stairs increases cardiovascular endurance, strengthens the legs, and improves coordination and balance. The good news is that this type of exercise can be conveniently done at home. If you don’t have stairs at home, a bench or low stool can help.

Don’t let a rainy day rob you of the time when you should be taking care of yourself and exercising. Taking care of your body without leaving the house is possible, and by doing these exercises you will regain complete faith in the effectiveness of your home ‘gym’.

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Holidays. Mallorca. Daily stretches.

5 stretching exercises for a great start to the day

Waking up with a smile and fully charged batteries is in fact possible. Yes, it is… The first thing you have to do in order to get the day off to a good start is a series of stretching exercises. These stretches will give you a new lease of life, stimulate your muscles and ensure you start the day on a great note.

 

We know that, when we suggest stretching every morning, your automatic reply will be: “I don’t have time for this!”. Don’t worry, you only need 10 minutes to complete the stretches listed below and you can do them at home, on the bed or on a mat. Sounds better, doesn’t it? Besides, when you read about the benefits of stretching daily, you won’t be able to resist giving it a try 😊

5 stretches to do when you wake up and which will enhance your healthy lifestyle:

  1. Whole body vertical stretch:

Lie face up in the middle of the bed (supine position). Breathe deeply and raise your arms above your head, interlacing your fingers until the palms of your hands are touching the wall behind you. At the same time, stretch your toes out as far as possible without lifting your legs from the bed. Hold this position for approximately 5 seconds and then exhale. Repeat 3 times.

  1. Lateral stretch with arms extended:

Sit cross-legged, preferably in the middle of the bed. Stretch your arms above your head and interlace your hands. Little by little, lean your body to one side and hold for about 10 seconds. Then, return to the original position and rest for 5 seconds. Now repeat this process towards the other side. This should be done 3 times.

  1. Inclined lateral roll stretch:

Sit cross-legged in the middle of the bed and stretch your arms as far forward as you can. Then, putting all your weight into your forearms, lean your body to one side. Now go back to the starting position and repeat the process, but this time towards the opposite side. Continue rolling and balancing your body slowly from left to right for about 35 seconds.

  1. Cross-shaped stretch:

Lie face up in the centre of the bed with your arms outstretched, in the shape of a cross, with your legs bent towards the ceiling. Exhale while dropping your legs slowly to one side, with your back flat on the bed, and turning your head in the opposite direction. Next, move back into the original position while inhaling and then repeat the action towards the other side. Repeat 3 times on each side.

  1. Hip lift:

Sit on the edge of the bed with your feet on the floor and your hands resting on the bed each side of you, fingers stretched out straight. Slowly begin to lift your hips without taking your feet from the floor, transferring your body weight onto your feet and hands until your body is in a completely straight line from head to knees. Stay in this position for 5-10 seconds. Then, slowly lower your hips back down onto the bed into the original position. This should be done 3 or 5 times.

 

Finally, don’t forget to relax your muscles for 20 or 30 seconds in between each stretch and stop immediately if you start to feel any pain while stretching.

 

We at Samsara Healthy Holidays would encourage you to do this beneficial stretching routine every morning. And, if you are up for it, let us know how you’re getting along and if you’ve noticed any changes for the better. Wake up, stretch properly, and savour the day.

 

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Healthy. People. Love yourself.

How to keep your back healthy?

Daily stress, bad posture and a lack of proper sleep all contribute towards back strain. Little by little, all this tension accumulates to the point where it hurts.  Taking care of your back is very important, that’s why today we are giving you some advice on how to make sure your back stays healthy.

The spinal column is the main axis of the human body and where all the negative consequences from bad habits come to rest. Most of us take it for granted that this strong and flexible bone structure cannot be damaged, but that’s not the case. According to several studies, back pain is one of the main causes of sick leave in our country and the second most common reason for seeking medical advice.

It is evident that nowadays, many people suffer from pain in the lumbar and dorsal areas, perhaps due to bad lifestyle habits, improper posture or overexertion, stress, and even tiredness.

To have a healthy lifestyle, it is essential to keep our back healthy and take good care of it, and to do this we need to understand that the best cure is indeed prevention. It is true, however, that most people commonly rely on pharmaceuticals, but it is important to realise that they are not the long-term answer. In fact, anti-inflammatories and muscle relaxants can cause significant side effects.

To avoid the latter, we would like to draw your attention to a series of techniques or tips to stop back pain before it happens.

  • One of the main factors which contributes to back pain is a lack of exercise. Regular exercise builds muscle and increases bone strength. Additionally, regularly exercising can help reduce stress and prevent any buildup of tension in the muscles.
  • Avoid sitting all day. Otherwise, your back muscles will lose strength and you risk developing pain in this area. If you work sitting down, try to get up every 1-2 hours, take a short walk and then go back to work.
  • While seated, keep both your back and the back of your chair straight, with your arms or elbows resting on the table at a 90-degree right angle. If necessary, use footrests, as your knees should be approximately at the same height as the seat. Also, don’t forget to change position frequently.
  • Your face is not the only part of your body that needs to be taken care of with special creams. Your back also needs special treatment, which is why it is advisable to use moisturising and exfoliating products on your back.
  • Try to walk perfectly straight, with your belly tucked in and your head held high. Remember that every movement produces an impact, and if your back is not correctly aligned you may suffer more than you should.
  • Watch your posture when you sleep. Your mattress needs to be in optimal condition, it should not be too soft or too hard. When it comes to sleeping, the best thing to do is to lie face-up, placing one pillow under your knees and another under your lower back.
  • Watch your weight. Carrying excess weight increases the strain on the back muscles and thus increases the likelihood of pain in the lower back. There are back supports available for pregnant women to relieve any discomfort.
  • Bend your knees when lifting any weight. If something has to be picked up from the floor, we tend to bend our back, whereas we should bend our knees instead, keeping our back straight. If such movements have to be repeated often, it is advisable to wear some type of support belt.

 

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