Seated Stretches - For At Your Desk Or On The Plane

For many of us, the last year has been a year of inactivity. The gyms were closed, we were encouraged to stay home, we lost our morning and evening commutes. As a result, most of us have been sitting for much longer than we ever were before, and it is taking a toll on our bodies. We use much less energy when we sit than when we stand or move. Sitting for prolonged periods can cause obesity which comes with a number of worrying health concerns. It can also lead to a weakening of the leg and glute muscles. We rely on these muscles to stabilize ourselves as we go about our day and if they are weak we can put ourselves at risk of injury. For many of us, working from home has been a huge factor in sitting all day long. As we sit at our desks hunched over our keyboards and peering into our screens we are putting enormous strain on our posture and our backs.

According to research published in 2020, you need to do 30-40 minutes of exercise every day to counteract a day of sitting. That sounds like a lot but remember every little bit counts. Standing up, walking to the kitchen, and getting a good stretch can all work towards offsetting the harmful effects of sitting all day. While we do encourage everyone to fit in some moderate-high intensity workouts throughout their week, the little things we do throughout the day will also have a positive effect.

As many of us prepare for a more active second half of 2021 and as we prepare for our first trip in a long time, we need to prepare our bodies by moving more now. But there is no need to overwhelm ourselves on the first day. If we work on building the habit slowly we will be more likely to stick to it and reap the benefits.

Here is a series of stretches you can do while sitting at your desk. Not only are these stretches going to be easy to incorporate into your day now (no need to get up or change into workout clothes for these!) they are also going to help prepare you for your first flight. Learn this routine now and have it on hand next time you find yourself on a long-haul flight or waiting at the airport.

Here are 6 easy stretches you can do while sitting at your desk

1. Hands above head

Find a comfortable seated position. Sit up straight, look straight ahead and raise your right arm above your head. Reach for the sky, engaging your arm muscles and stretching your fingertips up. Hold for 10 seconds. Repeat for the left side.

2. Side neck stretch

Take your right hand to your left shoulder and place your left hand just above your right elbow. Drop your left ear to your left shoulder and straighten. You should feel a deep stretch along the right side of your neck. Repeat 6 times and then do the same on the other side.

3. Arm cross shoulder stretch

Take your right hand to your left shoulder and place your left hand on your right elbow. Pull the right elbow towards your left shoulder. You will feel this stretch in your right shoulder and upper arm. Hold for 10 seconds. Repeat for the other arm.

4. Foot stretch

Bring the right ankle to the left knee. Hold onto your right knee if it feels more comfortable. Flex your toes towards your body and then away from you. Repeat 10 times. Repeat for the other foot.

5. Shoulder roll

Place your hands on your thighs, roll the shoulders up towards your ears and down. If you have a stiff neck this can be a challenging stretch. Make sure you move slowly through the rotation, acknowledging where it feels stiff and working through those areas.

6. Spine twist

Place your right hand on your left knee and your left hand either on the armrest beside you or behind your back. Twist your upper body to the left, looking over your left shoulder. Take three deep breaths. Repeat for the right side.

If you are looking for more tips on how to build a fitness habit from scratch check out this post. At Sanctifly we are here to support travelers build healthy and lasting habits. Even though we are not flying right now, maintaining healthy routines is still important. Building good habits around exercise both at home and on the road is one of the main pillars of support we offer our members. Find nutritional facts, healthy meal plans, and more in the Sanctifly app today and start your journey to better health and wellness.

You can find a video version of this stretch routine in the Sanctifly app. Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

Ten Tips To Help You Start Running

Exercising regularly can feel like a daunting task. Not only do you have to deal with the physical strain as you build up your fitness levels, but you also have to contend with the mental strain of creating a new habit. The positive impact of exercise can feel uninspiring when you are feeling tired or sore or unmotivated. That is why it is so important to work on building habits slowly and from the ground up. We can’t just wake up tomorrow and decide to be avid exercisers. We need to slowly build up our fitness levels, so it becomes easier on our body and we need to slowly build the habit, so it becomes easier on our minds.

When it comes to creating an exercise habit you should be focusing on three things: cardio, strength, and flexibility. Let’s focus on cardio for this blog post as we explore why running or jogging is a great option, especially for frequent travelers.

Why is running good for you?

There are so many reasons running is a great exercise to get into. Let’s start with the health impacts. Running is a great cardio exercise. It gets our blood pumping through our body, helping to strengthen our hearts and energize our muscles. Improved cardiovascular health also positively helps to reduce blood pressure, regulate blood sugar, and strengthens your immune system.

Running also has a positive effect on your mental health. Studies have shown that running can enhance your mood, relieve stress, and ease the effects of anxiety. Running also helps to improve and regulate your sleep which has a positive impact on your mental health.

A popular reason people avoid taking up running is the perceived impact it has on our knees. However, that is not exactly proven. In a study published in 2016, researchers found that people that ran regularly were less likely to suffer from knee pain. The key to protecting your knees from damage is to exercise and stretch your knee specifically. This will help build strength and protect from injury.

Aside from all the physical and mental health benefits, there are lots of other reasons running is a great exercise habit to form, especially for frequent travelers. Firstly, you do not need any specific equipment to run other than a good pair of running shoes. You also do not need to go anywhere in particular to run, i.e. you don’t need to go to the gym to run, all you have to do is step outside your door and start running!

Now that we have explained why running is such a good habit to get into, you may be thinking about giving it a go. That’s great! But it is also important to do it right. If you are not a runner it is highly unlikely that you will be good at it right away. We’ve put together a list of tips and advice to help you get started and to help you keep going when you feel like giving up.

Here are ten tips to start (and keep!) a running habit.

1. Use the run/walk method to get started

You need to build both physical and mental stamina when starting to run. The run/walk method helps you to slowly improve your fitness levels and build your physical stamina. Simply alternate running and walking, slowly increasing the amount of running time and decreasing the amount of walking time. The Couch to 5K training schedule is a popular and effective routine to follow that incorporates the run/walk method.

2. Start slow

Building the stamina to push past the mental blocks is as important as improving your physical stamina. However, pushing past mental blocks becomes a non-issue if you physically can’t go any further. In the beginning, make sure to start at a slow pace so that you can focus your energy on overcoming that voice in your head that says to stop.

3. Make sure you stretch so you are not sore

Running can be tough on your muscles and you will feel sore after a good run. Even experienced runners need to stretch after running to help loosen out their muscles. Check out this quick 10-minute post run stretch from Sanctifly’s Travel Wellness agent, Sara Quiriconi. Save it so you can stretch after your next run.

4. Try running in different places

If you feel you are not looking forward to going out for a run, not because it is hard but because it is boring, you may want to change up your routine. Yes, the fact that you don’t need to go anywhere in particular to run is a great benefit, but that doesn’t mean you have to run right outside your house. Perhaps running on a treadmill while watching something on your phone works better for you. Or perhaps you would find trail running out in nature more interesting, although we recommend getting some basic experience before attempting trail running. The point is if you feel uninspired to run, change up your surroundings to make it more interesting.

5. Try different things to listen to

This is a similar point to the one above. What you are listening to can help distract and motivate you while you are running. Perhaps a podcast or audiobook will work better than music. Perhaps you run better when you don’t listen to anything and instead use the time to process your own thoughts. Find out what works for you and change it up every now and again to keep it interesting.

6. Eat smart

The food you eat is an important part of your exercise routine. What you eat has a direct effect on your energy levels and can even impact your mood. Make sure you are eating energy food that is high in carbohydrates such as bananas and nut butter. Avoid stodgy, low-energy foods that are high in fat and processed carbs such as white pasta and pizza.

7. Stay hydrated

This is important all the time, not just while you are running. If you make sure you are adequately hydrated on your off days, you will have an easier time while you run. When you are running make sure you sip water rather than gulp it down. It can be tempting to drain your water bottle when the thirst hits you try to refrain. Running with a stomach full of water is not comfortable and may even make you feel ill.

8. Run with a friend

If you find yourself making excuses and avoiding going for a run, try to find a friend to run with. Having an accountability buddy is a great way to build and maintain healthy habits.

9. Finding it hard to find the motivation? Sign up for a 5k.

Having a tangible goal with a deadline to work towards can help with motivation. Signing up for a 5k is another great way to keep yourself accountable and make sure that you put in the work. 5K is a good starting point as it is very achievable.

10. Record your progress so you can see how far you have come

We build healthy habits over time, they become part of our regular routines. The goal is to make a healthy habit become the norm so that it no longer requires effort. Although this is the desired result, we often lose sight of how far we have come as we slowly build the habit. Keeping a record of how far and for how long you can run each week is a great way to see your progress.

 At Sanctifly we are here to support travelers build healthy and lasting habits. Even though we are not flying right now, maintaining healthy routines is still important. Although most of the content on the Sanctifly app was designed for traveling, it is applicable and helpful in all walks of life. Building good habits around exercising both at home and on the road is one of the main pillars of support we offer our members. Find exercise and stretch videos, fitness tips, and more in the Sanctifly app today and start your journey to better health and wellness.

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

5 Tips For A Healthy Heart

Tips to keep your heart healthy

1. Floss

2. Cardio

3. Eat a balanced diet

4. Manage stress

5. Limit alcohol

Over the last year our health and wellness have been at the forefront of our minds. However, because of Covid-19, the spotlight has been largely focused on our lungs. Though the Covid-19 pandemic is still with us and still a significant worry, it is equally important that we remember that there are other aspects of our health that need looking after. February is heart health month and with the added stress and anxiety of the past year, it is more important than ever that we look after our hearts. So much of our daily routines impact our heart health. According to the CDC, heart disease is one of the leading causes of death among Americans. Some of the leading contributing factors towards poor heart health are high levels of stress, poor diet and lack of exercise. All these are challenges that are faced by frequent travelers every time they are on the road and, as we look back over the last year, they are challenges we have all been facing in our new normal. Our exercise, eating, work and travel routines have all been disrupted in 2020 and many of our previous healthy habits are no longer practiced. So let’s start building up some healthy habits again that are good for our hearts (and the rest of us!). Here are 5 tips you can introduce into your daily routine to help keep your heart healthy.

Floss

According to Harvard medical school, and countless other studies, there is a significant link between your gum health and your heart health. Although the exact cause is still debated, whether it be the prevalence of bacteria in the mouth or some other cause, the fact is the state of your mouth is an indicator of how healthy your heart is. So make flossing and good oral hygiene part of your everyday routine and you can reduce your risk factor for cardiovascular problems in the process.

Cardio

Cardio exercise gets the blood flowing and the heart pumping. Your heart is a muscle, and like any other muscle in the body if you do not build it up and make it strong it will not work as well as it could. Cardio exercise helps to improve circulation, lower your blood pressure and helps to regulate your heart rate, all elements that contribute to a healthy heart. Examples of cardio exercise are running, cycling, jumping – anything that gets the heart pumping.

Does the prospect of going for a run seem completely daunting to you? I get it, believe me. Running was never particularly appealing to me, even though I know it is a great (and free) way to get in some cardio exercise. My block against running was as much mental as it was physical. I could make sense of the fact that I would need to start slow in order to build up my fitness, but how do you overcome the mental challenge? When my mind was shouting, ‘Stop running!’ even though I was more than capable of going further? The answer for me was to follow a Couch to 5K running schedule, developed especially for beginner runners. It is a 3-week plan that helps introduce you slowly to running and build up your stamina. There are lots of apps you can download to help you keep track of the schedule, the C25K app is definitely one of the best. Download it today and start running!

Eat a balanced diet

They say you are what you eat and when it comes to your heart, it’s kind of true. If you stick to a stodgy, fatty diet with little variety it will take a serious toll on your heart and overall health. A healthy balanced diet full of fruit and vegetables, whole grains and healthy fats is the best option. 

Here is a great tip to get started towards a healthy diet. Learn how to use fresh herbs in your meals. Herbs bring lots of flavour with little negative side effects. If you are someone that often adds salt or butter to meals for that added flavour, incorporating fresh herbs is a great replacement. Also, it is much easier to chop up some parsley and add it to your pasta sauce than sit down and eat a whole plate of vegetables. If you are not a vegetable eater, trying to force yourself to eat too much in one go will only have negative effects and turn you off. Start with some small wins by adding more fresh herbs to your next meal.

Manage stress

Stress can play a significant role in poor mental and physical health. According to this 2017 study, persistent emotional stress not only makes us more susceptible to risky behaviour such as smoking, drinking and other bad habits but the part of the brain that is activated by stress has a direct link to cardiovascular events. We are living in stressful times and unfortunately, it is unavoidable and out of our control. However, how we react to stress is within our control and the methods we use to deal with stress can have a direct effect on our hearts.

Here are some ways to help deal with stress.

1. Breathing exercises are a great way to calm racing thoughts and focus your attention on the present.

2. Exercise is another great way to focus your mind and body on the present moment.

3. Meditation has so many great benefits and the ability to process stressful events in a calm and controlled manner is just one of them. Check out this article for some tips on getting started with meditation. 

Limit alcohol

The idea that a glass of red wine now and again is good for your heart has been around for a long time. While it is true that the antioxidants found in red wine are good for you, a direct link between red wine and heart health has never actually been found. But that doesn’t mean you have to give up your glass of wine. At Sanctifly we don’t believe you have to go all or nothing when it comes to living a healthy lifestyle. Have your drink and enjoy it! The key point to remember is to enjoy it in moderation. Limit your alcohol intake (especially when you are on the road!) and your heart will be happier and healthier for it. 

Looking after your health and wellness has never been more important than it is right now, whether you are traveling or staying at home. Now is the time to work on building up those healthy habits so that when we do return to normal we are better equipped than ever to deal with life’s challenges. Sanctifly is your guide to building healthy habits and resetting your mindset in 2021 and beyond. We are committed to helping you to make your health and wellness a priority. We have lots of helpful advice and tips in the Sanctifly app, most of which is as relevant now as it will be when we return to travel. Become a member today and get exclusive access to fitness, meditation, stress management and nutrition content from leading experts in the field to help you on your journey towards a healthier you.

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

Building A Fitness Habit – Tips and Advice On Where To Start

As we say goodbye to the holiday season and hello to a new year, it’s time to think about our resolutions and goals for the coming months. With health and self-improvement type resolutions top of the list for most Americans, I am sure most of you, like me, have a fitness-related goal or resolution on your list. And, with 2020 upending most of our routines, a lot of us are starting from scratch. The latter half of 2020 and particularly the holiday season was not very fitness-focused for me. This blog post explores some easy ways I am slowly reintroducing exercise into my everyday routine and working on rebuilding the habit that has been slightly neglected over the last few months. This is not a blog post for fitness aficionados. This is for the people that have spent too much of last year sitting at a desk and haven’t even thought of exercise over the holiday season.

Here are 4 helpful tips to help you reintroduce exercise into your routine.

1.       Set a daily step count.

Walking is an excellent type of low impact cardio workout and a great option for building back up your fitness habit. Often the thing that makes working out feel like such a chore is the level of effort it requires. Doing intense exercise when you are not very fit or have not done it in a while is really hard. Walking is a great way to kickstart the exercise habit again without having to work that hard.

Set a daily step count goal to help make walking part of your everyday routine. Many smartphones will have pedometers built-in and if not there are lots of pedometer apps you can download. Using a smartwatch to track your steps is even better as you can wear it all day. Yes, walking to the kitchen to get a coffee counts towards your daily steps!

The target number of steps you should be aiming for will be different for everyone. I would recommend tracking your steps over a few average days, see how many steps on average you take doing everyday activities, and then add 3,000 steps to that number. If you are easily hitting that target, add another 3,000 or 5,000 and so on.

2.       Incorporate stretching into your routine – it’s easy!

Stretching is another great low impact exercise that can help slowly and easily build up fitness. Not to mention it feels really good to get in a good stretch, especially if you have been sitting at a desk all day. The best thing about stretching is that it is relatively easy. You are not going to get sweaty or uncomfortable, if you listen to your body and follow curated routines, you are only going to feel good. 

Stretching is often overlooked as a form of exercise with most people associating it with warming up or cooling down after more intense forms of exercise. However, not only does stretching help improve your flexibility and range of motion, making other forms of physical activity much easier, but it also helps to improve your posture which helps prevent back pain, increases blood flow which helps increase your energy levels and it can be great for stress relief. If we are stressed we often tense our muscles, particularly in the neck and shoulders, causing everything to feel tight and uncomfortable. Stretching can help to release that tension and reduce stress.

Follow a quick stretch routine in the morning and evening and you will feel more energized and ready to take on more exercise in no time. The Sanctifly app has lots of follow-along stretch routines available to members. These are quick and easy stretches, originally designed for time-conscious travelers, but can be easily adapted into a daily routine. Download the Sanctifly app here to find out more. 

3.       Make your workday work for you.

Restarting an old habit or building a new one requires time and effort. The best way to get started and to have a better chance of succeeding is to try to fit it into your current daily routine, rather than trying to add it on. For many of us, our workday now consists of staying home and sitting at a computer or on the phone for long hours. While the best version of ourselves might get up an hour early to do a workout or go for a run on our lunch break, that is not the reality, especially post-holiday season. Instead, make your workday work for you! Incorporate some form of physical exercise into your normal daily routine. This could be standing whenever you take a phone call, standing at your desk if possible, or sitting on an exercise ball while at your computer. Replacing your office chair with an exercise ball forces you to engage your core muscles throughout the day and helps to improve your posture. It is often given as advice on how to be more active while at the office and can seem like an easy win that requires little effort. However, that is not completely true, it requires some work. You need to actively engage your core all the time or else it could have some serious negative effects on your back. Check out this great article on the benefits of replacing your office chair with an exercise ball and how to do it properly without risking injury to your back.

4.       Make a habit stack to help get back into it.

Habit stacks are great ways to make habits stick. The concept refers to the idea of grouping new habits with old ones to make them easier to stick to. For example, do you love a cup of coffee in the morning? Only have your coffee after you have drunk a glass of water. Do you love listening to podcasts? Only listen when you are out walking or doing something else physical. There is a great article on the Sanctifly blog all about how to build healthy habits and using habit stacks. Read all about it and get some expert tips here.

The start of a new year is a great time to get serious about building healthy habits. There are two main pieces of advice I follow when trying to either restart an old habit or form a new one.

1) Use SMART goals. Create a measurable way to track success. Arbitrary goals such as ‘I want to get fitter’ will never feel as it they have been accomplished. Setting a daily step count is a great example. It is clearly defined, and you know exactly what you need to do to achieve it.

2) Don’t be too hard on yourself! Habits, especially healthy habits, take time to build and effort to keep. The above tips are examples of easy ways to incorporate more exercise into your daily routine and start to build an exercise habit. Nobody can wake up one morning and decide ‘today is the day I am going to run 10K’ or ‘from now on I am going to work out 5 times a week’. Start small and be nice to yourself and you will achieve great things, it may just take a little longer than you had originally imagined.

Do you have any tips or advice for incorporating more movement into your everyday routine? Let us know!

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

7 Body Weight Exercises And How To Do Them Properly

Body weight strength building exercises are a fantastic option for those working out while traveling or at home. You don’t need any equipment; you can do them anywhere and they are apartment and hotel room friendly (no jumping!). However, for beginners these types of exercises can be quite daunting. They often put pressure on sensitive areas that are prone to injury such as your neck, lower back, and knees and for many the risk of doing them wrong outweighs the potential benefits.

Well, there is no need to worry anymore! In this article we are breaking down 7 basic body weight exercises, explaining how to do them properly and what not to do so that you can work them into your exercise routine. These 7 exercises cover the entire body, working all the important muscles and helping to build core strength. Follow the instructions carefully and focus on mastering the movements properly before building your custom routine.

Lower Body

Squat

The benefits of squats

Squats are a fantastic strength building exercise for your lower body. The muscles in our legs, glutes, abdominal and lower back are responsible for the majority of the movement we do every day. When you get out of bed, when you get up off a chair and when you walk or run you are using the muscles in the lower half of your body. Maintaining strength and flexibility in these muscles and joints is important for staying fit and healthy as well as avoiding potential hip and back pain.

 How to do a squat properly

1. Start with your feet apart, slightly wider than your hips, feet pointing in the same direction as your knees.

2. Extend your arms in front of you at shoulder height to help maintain your balance.

3. Keep your head and chest up and sit back (as if onto a chair).

4. Make sure to keep your knees above your toes, do not let them go in front of your feet.

5. Keep your core engaged and your back as straight as possible as you sit back and stand up. This is one rep.

Lunge

The benefits of lunges

Lunges are great exercises for the lower body. As mentioned above the muscles in our lower body get used all the time and ensuring they are strong and flexible will make everyday life easier. Lunges target your glutes, quadriceps, and hamstrings and also engage your abdominal muscles, helping your to build a stronger and more stable core and improve your balance and posture.

There are many different variations that you can incorporate, depending on what you want to target. Stationary lunges are great for building strength, walking lunges are effective at improving stability and balance and lateral lunges will help to tone your thighs and glutes. Learn how to properly do a lunge so you can incorporate this versatile exercise into your routine.

How to do a lunge properly?

1. Place one foot behind the other with your back heel raised off the ground.

2. Make sure your front knee is directly over your ankle.

3. Place your arms either on your hips or behind your head.

4. Keep your head and chest up (do not lean forward) and your back straight.

5. Drop the back knee, tapping it gently on the floor (you can place a pillow or blanket under the knee to protect it) and come back up. This is one rep.

Bridge

The benefits of bridges

The bridge is an easy lower body exercise that is perfect for beginners. It mainly targets your glute and hamstring muscles while also engaging your abs and lower back. If you have bad knees or are unsure about your balance, this floor exercise is a great option to get you started. Start building your lower body muscles with the bridge and then when you feel stronger and more confident you can move to standing lower body exercises. Learn how to do a bridge properly below and work it into your next exercise session.

 How to do a bridge properly?

1. Lay flat on your back with your arms extended towards your feet.

2. Bend your knees so that your fingertips are just reaching the back of your heel.

3. Press your upper back into the floor and engage your core as you lift your hips off the ground.

4. Make sure you do not over arch your back, from your shoulder to you knee should be a straight line.

5. Slowly move your hips up and down, keeping them off the floor at all times.

Upper Body

Single leg tricep dip

The benefits of single leg tricep dips

Having good upper body strength is as important as lower body strength. Your upper body muscles are responsible for your posture and if you don’t work on building string and healthy muscles in your back, neck and arms you can put yourself at risk of back pain and injury.

The single leg tricep dip is a great upper body exercise that works the triceps (upper arm muscles), your chest and shoulders. The best part is you don’t need any equipment, just your body weight! Learn how to do a single leg tricep dip properly and start building those upper body muscles.

  How to do single leg tricep dip properly?

1. Sit on the ground with your knees bent at a 90◦ angle and your hands on the floor directly below your shoulders with fingers facing forward.

2. Lift your hips off the ground as you straighten your arms.

3. Raise one leg straight out in front of you and bend your arms as you dip your hips towards the floor. Keep your head up and shoulders away from your ears, let your arms do the work.

4. Do not go all the way to the floor, keep your glutes elevated and you bend and straighten your arms to move up and down. Repeat the same action when raising the other leg.

Push up

The benefits of push ups

Another great upper body exercise, the push up is a classic for any exercise routine. They work the triceps, pectoral muscles, and shoulders and, when done properly, help to strengthen the lower back and core. Pay attention to where you are placing your weight when doing a push up, your core should be engaged and strong and your weight should be supported by your arms rather than your legs.

Learn how to do a proper push up below so you can get the full benefit from this upper body exercise.

 How to do a push up properly?

1. Place your hands on the floor directly below your shoulders. Place your knees on the ground, slighting behind your hips and curl your toes in towards the floor.

2. Move your chest down and slightly in forward as you bend your arms. Your chest should be centered between your hands.

3. Straighten your arms and repeat. For a more intense workout lift your knees off the ground, putting the weight into your toes and so the same movement.

Core/Full Body

Plank

The benefits of planks

For those that want a more efficient exercise routine that works the whole body at one, planks should be the first exercise you add to your routine. Planks mainly target your core but because you must engage your arms and legs to maintain the posture, they are a great full body workout. Proper form is important when doing a plank in order to protect your back and to see the full benefit of the exercise. Engaging your core and keeping your back straight are the most important aspects of a plank hold. Learn how to do a standard plank properly below.

How to do a plank properly

1. Start on all fours and place your hands directly below your shoulders with fingers facing forward.

2. Curl your toes under your feet and lift your knees from the ground. Look at the ground just in front of your hands to avoid straining your neck.

3. Your neck, back and legs should be in a straight line.

4. Engage your arms, glutes, and legs for a full body workout.

5. If you have sensitivity in your wrists modify the posture by placing your forearms on the ground with your elbows directly beneath your shoulders.

Dead bug

The benefits of the dead bug exercise

The dead bug exercise is a great beginner exercise that will help to strengthen your core without putting too much pressure on your back. By making slow and steady movements you will not only work those core muscles hard, but you will also improve your coordination. Incorporating core exercises into a routine is important for strength, stability, and posture but can be daunting if you have weak back muscles. That is why it is so important to do the exercise properly and protect ourselves from injury. This exercise in particular is easy on the back and effective at relieving lower back pain. Learn how to do the dead bug exercise properly below.

 How to do a dead bug properly?

1. Lay on your back and bend your knees at a 90◦ angle.

2. Press your hands against your knees while still maintaining the 90◦ angle in your legs.

3. Lift your head and neck towards your knees, keeping your shoulder blades and lower back flat on the floor.

4. Engage your core as you straighten the right leg and extend the right arm behind your head. Alternative between your right and left side, making slow and steady movements.

Build your own routine with these exercises so you can stay fit and healthy at home or on the road. With no equipment needed these are the perfect exercises to do in your hotel or in your bedroom.

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

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5 Tips for Staying Safe Going Back to the Gym

After months of being in quarantine, you probably feel ecstatic about your local gym reopening. Though getting regular exercise is great for your physical and mental health, in the midst of a global pandemic, gyms come with certain risks. Even if your gym has imposed proper protocols, coronavirus has not gone away and so you need to be very careful when you go to any indoor spaces with strangers. To make things easier for you, here are a few tips on how to protect yourself and others at the gym:  

Take A Look At Your Gym’s Safety Protocols Before Going

As gyms reopen across the country, many have instituted their own set of rules and protocols to ensure the health and safety of their customers.

Here are a few examples of the kind of safety measures gyms have been embracing:

• Mandatory temperature checks

• Limiting capacity

• Mask requirements

• Time slots that gym goers can book in advance 

Before going to your gym, you should research what your gym’s specific requirements are, so you are not surprised by any sudden changes or get turned away for not complying. Since these protocols are brand new, there is a possibility that your gym might be running slower than usual as they adjust to these changes. If the gym has hit capacity, you may have to wait in line outside. That’s why it’s recommended that you go a bit earlier, so you have some wiggle room just in case there are any inconveniences.

Don’t Go The Gym During The Busiest Hours And Keep Your Distance

Many public health officials recommend that one of the best ways to avoid coming into contact with Covid-19 is to not go to any crowded spaces. Even if your gym has capacity limits, you should still do your best to avoid specific times of the day in which it may be more crowded. In general, during the week, gyms are the most crowded when people are not at work. Mid to late morning (8-10 AM) and the evening (4-7 PM) are the busiest hours and you should try your best to avoid them. When booking your time slot in advance, you should choose one that is outside of those peak hours. At the gym, try your best to work out as far as possible from other people. The recommended distance is six feet apart.

Wear Your Mask

Masks have been shown to be a helpful, protective measure against coronavirus. Regardless of how uncomfortable it may be, you should always wear a mask while exercising. In addition to protecting yourself and others from getting infected, wearing a mask does also offer potential benefits for your lungs and cardiovascular system because they provide extra breathing resistance. At first, wearing a mask while working out could make you feel dizzy and get tired more quickly. If you experience dizziness it would be a good idea to stop, sit down and take a few ling, deep breaths. Wait for the dizziness to go away and then check in with yourself to see if you are okay to continue. Remember, this is a completely new and unusual experience and it will take some getting used to. It may take some time to get back to your pre Covid-19 workout routine and that’s okay!

Unless you bring your own weights to the gym, you will probably be sharing equipment with others. It is important to always be careful when handling high traffic objects. Regardless if someone recently cleaned a piece of equipment, before you use it, you should wipe it down yourself to be extra sure that it is clean.

Schedule Your Workouts In Advance

Gyms can be social hubs — in addition to working out, people like to strike up conversation with strangers or staff. As you wander around listening to podcasts or idly wait to use equipment, it is normal to lose track of time. Gyms offer a break from our busy daily lives and that’s why many people love them so much. However, in the age of coronavirus, you need to be very careful with your time, so you decrease your chances of exposure. Efficiency is key and you need to take advantage of the time you have there. Before you get to the gym, come up with a plan for what you want to do. Is it a cardio day? Or, are you focusing on weight training? You must also be prepared to be flexible with your exercise regimen. There is a chance you may have to readjust your routine if suddenly, a specific part of the gym gets too busy. For example, if the treadmills and cycle area is too crowded, you should readjust your workout routine, so you do your cardio sets when there aren’t as many people.

Stay On Top of Personal Hygiene And Frequently Wash Your Hands

In order to have a safe experience at the gym, you need to stay on top of your personal hygiene. You should frequently wash your hands with soap and water and be as thorough as possible — it is recommended that you take at least 20 seconds to wash. After using a piece of equipment or a machine, wash your hands or use some sanitizer. Though your gym should be providing you with hand sanitizer, bring your own just in case. Thankfully, there are a myriad of pocket-sized hand sanitizers to choose from! Once you are done working out, clean your phone and water bottle and then go shower at home. Make sure to fully wash your body and hair. After you’re done washing, use any treatments if necessary. There is a possibility that some gyms may not have their shower facilities open and so you will have to shower at home. Although this may be more comfortable for many people it does limit what you can do after the gym. It will not be possible to go to the gym before work unless you have to time to go home and shower afterwards. Make sure to factor this into your work out plan if your gym is not offering shower facilities.

We’re all trying our best to adjust to the reality of the Covid-19 pandemic and sometimes, things can be a little tough, overwhelming, and stressful. Regardless of circumstances, many of us are struggling to regain a sense of normalcy. It may take a while to get accustomed to your gym’s new safety measures — and that’s okay! As long as you’re patient and open minded, you will see that it’s worth getting those endorphins and staying in shape.

If you are experiencing any coronavirus symptoms, you should stay home to avoid putting yourself and others at risk. Though regularly working out is a great activity, your health should always be your top priority.

No Gym? No Problem! 5 Tips To Help Maintain Your Fitness At Home Or On The Road

5 top tips to help maintain your fitness routine when you do not have access to a gym.

It is a strange time. As Covid-19 completely turns our lives upside down, it’s understandable that fitness is not top of everyone’s to do list. But as we were chatting among the team here at Sanctifly I realised that a common topic and problem for everyone was how much we are missing going to the gym and working out. Exercise will do wonders for your physical as well as your mental health and in these uncertain times, maintaining a healthy body and a healthy attitude is now more important than ever.

Covid-19 is keeping most people confined to their homes, preventing access to gyms and fitness classes and disrupting our fitness routines. Those with a fully equipped home gym and few and far between. And while we may have a dumbbell or two stuffed at the back of a closet, most of us do not have anything to replicate our usual gym facilities. While we usually focus on travel related topics here on the Sanctifly blog, what we are really interested in talking about and giving advice on is wellness and not letting anything (whether that be travel or a global pandemic) disrupt your routine. Some hotels, especially smaller, more affordable chains or inner-city boutique hotels do not have fitness facilities and when you return to travel and things get back to normal, you may find yourself in this same situation. Asking yourself, how can I maintain my fitness routine when there is no gym to go to? Here are 5 top tips for maintaining your fitness routine when you have no access to a gym. These tips are helpful now that we are staying home due to Covid-19 but keep them in your back pocket for the next time you are traveling and don’t have access to fitness facilities.

1. Follow a fitness instruction video

If you are a regular gym user, you probably have a routine that takes advantage of the equipment and weights available there. Translating that routine into an at home exercise routine with no equipment is difficult to do. Follow along with a fitness routine video to help get in a good workout without the pressure of designing it yourself. Search for ‘Exercise routine with no equipment’ and you will find lots of options. Check out this great core routine from Sanctifly ambassador and travel wellness expert, Sara Quiriconi.

2. Make a schedule and stick to it

Building habits is all about consistency. Make a routine and schedule for your fitness and stick to it! Plan out your week and decide which days and at what time you are going to exercise. Having a set plan written down makes it easier to do it. Set alarms on your phone to remind yourself to exercise and make sure that your workout clothes are clean and ready when you need them, just like you would if you were heading to the gym after work. Working out at home is hard enough, give yourself every chance to stick to your fitness routine and feel better for it.

3. Use what you have to replace equipment

No need to run out to the shop to buy gym equipment, just use what you already have at home as a substitute. Layer some towels on the ground to use as an ‘exercise’ mat. This will give you some protection from the hard floor and let you easily do some floor exercises without bruising yourself. Big books work great as light weights for side twists or overhead crunches and any ropes you have lying around can be re purposed as skipping ropes or resistance bands. OK, I know it’s not ideal, but if you get creative you can save a lot of the money and space required for kitting out a home gym.

4. Use your own body weight

Really you don’t need any equipment at all to exercise effectively at home. Body weight exercises have been around a long time and are used by fitness enthusiasts all over the world. Exercises such as lunges, squats, push ups and sit ups are a simple, effective way to improve balance, flexibility, and strength. Many of the ‘no equipment needed’ exercise routine videos will use body weight exercises so that you can easily work out at home.

5. Incorporate stretching and yoga into your routine

You don’t need to do a high intensity workout to get in some exercise at home. Yoga and stretching do not require any equipment at all and are a great form of exercise and movement. This situation can be a great opportunity to try yoga for the first time and feel the benefits of stretching and moving your body in an intentional and mindful way. If you are working from home and are sitting at a desk all day, a quick stretch routine at the end of the day can help loosen up your muscles and help you feel more energized. As an added bonus, most yoga routines will incorporate some kind of meditation or breathing exercises which can be beneficial for your mental and physical health.

The most important thing to remember is not to be too hard on yourself when it comes to your fitness. For some people working out by yourself at home is hard as it can be difficult to get into the right head space for exercise. While there are significant benefits to working out at home, especially as we spend more time inside, some people just exercise better in a class setting or by participating in a sport. On top of that, as we are all stuck at home, we are missing out on a lot of micro exercises through out the day. We are unintentionally exercising when we walk to the car or go to grab a cup of coffee. All this combined can make us put unnecessary pressure on ourselves to exercise more vigorously while at home. Don’t forget your mental health is as important as your physical health so don’t neglect it. Maintaining a fitness routine and moving your body is important but its OK if your fitness slips a bit during quarantine. Making sure you are safe, healthy and happy is top priority in these strange and trying times, so give yourself a break. 😊

Mental Health Tip for Quarantine

Get out in the fresh air at least once a day. You don’t have to leave your house, just stand in your garden for half an hour each day. Staying inside all the time can create a disconnect from the rest of the world and make you feel lonely and isolated. Even if you do not talk to anyone, simply being outside and breathing some fresh air will do wonders for your mental health.

Return to Travel

Right now, we are all staying at home and staying safe and for most of us, travel is the furthest thing from our minds. But things will get back to normal and we will travel again. We at Sanctifly believe that travel wellness and healthy travel will be a top priority among frequent travelers when we return to normal. To stay up to date with all things travel wellness and learn about how you can travel well when you get back on the road subscribe to the Sanctifly Travel Wellness Newsletter.

Until we travel again,

Stay safe from all on the Sanctifly Team.

Quick and easy travel friendly exercise routine. No equipment needed!

Make your airport downtime work for you with this easy to follow, no equipment needed workout routine. Take ten minutes while waiting for your flight to work out and stay healthy.

It doesn’t matter if you are an avid gym user or more casual about fitness, getting up and moving your body requires effort. A huge component in maintaining a consistent fitness habit is routine. We schedule in gym time or a walk or a swim into our week and because it’s on the calendar it is much easier to go do it. Traveling throws that whole system out of sync. When we travel we are plucked from our regular routine and thrown out of our comfort zone. Even for seasoned travelers, a new airport or an unfamiliar flight time is a whole new learning experience. And what happens when we are unfamiliar with our surroundings? All the effort that was used last week to head to the gym for a workout is spent navigating a new airport or trying to stay awake and alert to catch that late-night flight. And, as a result, we often take the easy option when it comes to our airport downtime. We sit by our gate or we go to the bar and we convince ourselves that it’s OK because we are at the airport.

No more excuses!

We deserve better! Air travel and airports still have a long way to go before they wake up to the health and well-being needs of their travelers. Next time you are at the airport, take a look around. How many unhealthy options can you see?

Don’t wait for change. Make changes for yourself.

Airports are slowly making changes with many bigger and busier airports introducing health and fitness options such as yoga rooms and spas post-security. But until it becomes the norm we need to take matters into our own hands. Here is an easy to follow, no equipment needed (and very little space!) workout routine that you can follow to help make the most of your airport downtime. No need for fancy equipment, all you need is ten minutes and your own body weight!

1. 60 secs. Squat, plank and two pushups. Modify the pushup with your knees down.

2. 30 secs. Mountain climbers. Modify to your own pace. Don’t overwork yourself, aim to complete the full work out!

3. 30 secs. Plank shoulder taps. Modify with your knees down for a less intense workout.

4. 30 secs. Alternating lunge twists.

REST. YAY! You’re halfway there! Here is a top tip for working out at airports. Unused gates are often the best source of space post security. If you are willing to walk, head for one that’s far from the shops and restaurants as these tend to be deserted.

5. 60 secs. Squat, sidestep and two pushups. Modify the pushup with your knees down.

6. 30 secs. Plank to side plank twists. Modify with your knees down.

7. 60 secs. Squat jumps. Modify to your pace.

8. 30 secs x2. Forearm side plank pulls, right arm then left arm.

9. 20 secs. Forearm plank hold.

10. 30 secs. Alternating leg cross crunch. Modify by placing your forearms on the ground.

11. 30 secs x2. Single leg lifts, alternating left and right.

12. Seated spinal twists. Finish your workout with a good stretch.

Here’s another top tip for staying healthy while traveling! Get out of the airport! If you have a long layover use the time to get out of the airport and get active in nature. Research the closest running or walking trail or park and spend your time outside rather than stuck in the airport. Just make sure you leave more than enough time to get back to the airport and through security.

Change your travel habits today.

Traveling doesn’t have to mean being sedentary. If we change the way we view airport downtime we can improve our habits for the better and make frequent travel less of a burden on our bodies and minds.

Start improving your travel habits today with Sanctifly, the global provider of wellness options and activities in and around airports. Get exclusive access to airport hotel gyms, pools and spas without booking a room, plus access to hundreds of airport lounges with showers. Get your membership today for as little as $99. Visit https://www.sanctifly.club/membership-types to get your membership today.