The importance of Hydration

Hydration with Mallorca HikingWith the Spring weather upon us and perfect conditions for taking that excursion into the countryside – it is important to remember to carry sufficient water with you. Today’s tip from Mallorca Hiking concerns adequate hydration

Never underestimate your water requirements. The slightest bit of dehydration will cause a decrease in your physical performance. If allowed to deteriorate further, it can lead to much more serious problems. Start with easy walks to understand your body’s individual requirements. The average person should consume a minimum of 3 quarts of water per day especially when walking energetically (which is definitely the case on some of our hikes in Mallorca with peaks of up to 2000m above sea level). Also important to bear in mind is how much of your walking route is shaded – the more open and exposed, the more water intake you’ll need.

Hydration function in our bodies:

Our bodies are composed of about 66% water. Fluid and electrolyte balance is a major function of homeostasis (which is our body’s ability to maintain its internal environment as it adjusts to challenges and stress). If our bodies are able to adjust to these challenges a healthy balance is maintained. Proper hydration is important for cellular metabolism, blood flow and our physical performance.

Hydration bladder with Mallorca HikingLack of water can lead to muscle cramps, major headaches, fatigue, heat exhaustion and heat stroke so it’s important to ensure this vital ingredient is always high on your preparation list for long walks.

For those of you looking to hike or take longer walks on a regular basis, there have been some superb accessories hydration bladder with Mallorca Hikingdeveloped for maintaining your hydration easily. Hydration packs have almost become a ‘must have’ accessory for hikers worldwide – we quite often pass fellow hikers with a tube running from their rucksack with a mouth piece clipped to their shirt. These hydration “bladders” fit conveniently into any rucksack pocket, as the bag adapts to it’s surroundings. A pipe then runs from the backpack and can be attached to your shirt or jacket collar. Regularly topping up your liquid intake is made super easy – no more stopping, unpacking, unscrewing, repacking etc – just lean forward and drink!

WATER BOTTLE TIP

If you take traditional water bottles as part of your hiking hydration system, invest in some good quality 1 litre bottles (Nalgene is a recommended brand). They have wide mouths and are easy to clean, secure lids that are attached to the bottle (lids don’t drop  in the dirt), and they are sturdy enough to take some abuse in your backpack.

How to calculate your fluid intake needs when walking

The best hydration strategy for hikers is to ensure you stay fully hydrated. This really needs to start about one week before your hiking trip. Good hydration is especially important for the two to three days prior to your trip. Two litres is the minimum daily intake, but remember hiking is a physical activity and through perspiration, exposure and climate you can become dehydrated very quickly.

HIKING HYDRATION TIP

Never pass up an opportunity to fill your water containers while hiking. Always start your hike with a full load of water and don’t depend on the availability of water at some future point on the trail – you may end up disappointed and heading toward dehydration…

Signs of Dehydration:

The following tell-tale signs of dehydration may help you react earlier and begin rehydrating sooner. As a rule of thumb if you are feeling thirsty you are already dehydrated. Other signs include:

  • Muscle cramps
  • Headaches
  • Dry mouth
  • Weakness
  • Unclear thinking
  • Fatigue
  • Bloating
  • Dark yellow urine

Try and remember these simple guidelines when planning your next hike – particularly as the weather is improving and temperatures are steadily increasing.

For further tips on preparing for a walking trip, read through some of our other helpful articles:

10 After Hike Recovery Tips

Practice Makes Perfect

Top Tips – Preventing Blisters

Wonderful Walking Facts

Happy (Hydrated) Hiking!

Walking the Road to Happiness

 

walking in Mallorca

The road to happiness

Walking the Road to Happiness

The pursuit of happiness is a hot topic and for good reason, as living in our society today is deemed to be more stressful than ever before.

So what can we do about it? Exercise is a fantastic way to help us ‘switch-off’ but I want to show you why walking is particularly beneficial to our happiness and well-being.

Walking – a time to reflect…

As walking is not as strenuous as other forms of exercise, perhaps it is more conducive to reflective thought and relaxation. When hiking with a friend of mine recently, I recall asking him why he loves walking so much and he said, ‘because it’s like a form of meditation; it allows my mind to wander.’ My friend’s response resonated with a recent newspaper article tackling ‘Why are we so tired all the time?’ Professor Stephen Palmer, director of the Centre for Stress Management, says ‘we don’t give ourselves time to reflect – no wonder we’re so tired. We are human doings now not human beings’. Research shows meditation and ‘mindfulness’- learning to live in the moment to quiet the mind – can help us feel more rested. We can apply mindfulness when walking outdoors, spending time ‘in the now’ and noticing the world around us, not only to combat stress but to be fully aware of, and appreciate our natural environment.

Exercising in a natural environment

walking in Mallorca

happy days!

When was the last time you walked in a green, wide-open space? In the woods? Or in the park? The impact that being in a natural environment has on the brain is significant. Mental health charity Mind recently looked at the role the environment plays on the effectiveness of outdoor exercise for mental wellbeing. Using 20 people in two contrasting walks, one inside and the other outdoors in a natural setting, they found:

  • 90% of people reported an increase in self-esteem after an outdoor walk verses 17% indoors.
  • 71% of  people experienced a decrease in the levels of depression after an outdoor walk verses 45% indoors.
  • 71% people stated they felt less tense after an outdoor walk verses 28% indoors.

The combination of walking and being in the outdoors appears to have a very positive effect on mental health: the endorphins released in the brain elevate mood and help prevent depression.

 How else does walking benefit our mental health?

Studies have shown how walking can heighten mental alertness and improve memory. Physiologist Dr Nerina Ramlakhan, a physiologist at a London hospital, says exercise has a dramatic positive effect on the brain. A study of 6000 women in California found that those who walked regularly showed improvements to higher mental processes, suggesting long-term effects of walking on concentration and cognitive abilities could be profound.

So let’s get walking! If it can improve HAPPINESS and well-being, cognitive ability and concentration… What’s stopping you?

Why not contact us at Mallorca Hiking for more information on walking in the warm winter sunshine of Mallorca or join us on our Facebook page. We’d love to help you on your way to good health, wellbeing and happiness!

 

Mallorca’s gastronomy during hiking (part two)

jamon serrano

In our last blog post we where talking about what to bring when you go for a walk and giving suggestions and tips on delicious local food and products. Here comes the continuation on the same topic.

Pa amb oli” is the way local people from Mallorca call a slice of bread with tomatoes, olive oil and salt. This is the local sandwich base, which can be topped with other food or eaten directly as the 4 ingredients are already very tasteful. The best thing to do while hiking is to prepare it during one of our stops: cut some bread slices with a foldable knife, cut some tomato slices (the tomato should be a big one!) and then add virgin olive oil (local gold) and salt. A fresh “pa amb oli” is something that all locals go mad about!!

Dry cured cuts of meat are among the best toppings to a “pa amb oli”. Typical dry cured meat from Mallorca is made of pork meat, salt and spices. The most popular types that are eaten without cooking are sobrassada (orange soft paste that can be directly spread on a bread slice or bread cookie), paté (orange soft paste made of pork libber that can also be spread on a bread slice or bread cookie) and camaiot (grey and white color, cut in slices). These are the fatty and “unhealthy” part of the meal, but in small quantities they are just delicious if you like meat. It is common to also complement the “pa amb oli” with other Spanish dry cured cuts of meat such as Jamón Serrano, fuet, chorizo, salchichón… We recommend you to buy from small producers in order to maximize quality and authenticity. Majorcan cheese

There are many cheese producers in Mallorca, bringing lots of different products to the market. Cow and sheep cheeses are the most usual, though there are some excellent goat cheeses as well. Native red sheep are farmed to produce excellent and original flavors. There are ecologic producers who use traditional methods and reach excellent results (normally a bit more expensive than bigger producers). Curing and aging processes directly affect consistence, texture and taste of each cheese. We do not recommend bringing fresh cheese when hiking unless you bring a well functioning/long lasting cold bag. Cheese is a source of animal fat, protein, vitamins from group A, B and D, as well as minerals like calcium and phosphorus (great for our bones). It must be eaten moderately, but when you are hiking it is always nice to cut some slices with your foldable knife and enjoy its fantastic flavors, alone or combined with a “pa amb oli”.

 

Bakery products from Mallorca, both salty and sweet, normally contain pork fat. They are not healthy products eaten on a regular basis but it can be interesting to bring some of them ‘cause they are delicious and provide a caloric boost that can be needed when you have a long way to walk. “Coques” (sort of cold pizzas with only vegetables on it) with paprika, onion, tomatoes or parsley are crunchy and oily. “Panades” are round pasties filled with cooked lamb meat or bacon, onion and peas. “Cocarrois” are long pasties filled with cooked vegetables, including raisins. These pasties use to be typical Easter food, but nowadays they are baked the whole year around; they are very convenient to bring to an excursion because they last more than other bakery products. If you like sweet stuff (or you are longing for a sugar kick), then you must bring some ensaïmada, a round spiral inflated dough powdered with sugar, sometimes filled with sweetened apricots or other ingredients (cream, chocolate, etc.). There are other typical sweet baked products like “coca de patata”, “bunyols”, “crespells” and “robiols”, but easy on the sugar and fat.

panades

In terms of drinking, we always recommend to drink mineral water (preferably from Mallorcan springs). Freshly squeezed natural orange juice can be sometimes acquired in some hikes as there are some rural houses which prepare them for you in the very moment.

Finally, we sometimes like to bring some local red wine to do a small toast and savor this traditional beverage during our lunch break. But the wine culture in Mallorca is interesting and rich enough to write another blog-post…

Find Your Inner Space through Hiking and Yoga on Mallorca this Summer 

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Yoga and Walking Holiday Mallorca Hiking

Yoga practitioners often talk about finding peace within. The most difficult thing (even if that can be hard enough) isn’t really to find a quiet place during our holidays where to roll out our mat, but to keep that quietness within, in middle of our daily rush. 

Nina and I have known eachother for many years. Coming from the colder northern Europe Nina is a dedicated Outdoor-guide, and I’m a Yoga Teacher, and we both have found our place and our peace here in Mallorca. We have practiced and hiked together, and we both agree that the sea and the island’s special light give an extra energy to our training and to our daily life. The nature, the peace and calmness, are one of the reasons that we have decided to settle here and that we see this as the ideal environment for our Hiking- and Yoga Retreats. Nina knows all the tracks and trails of the island, she always suggests new places where we may go to come closer to the wonderful and varying nature that this Mediterranean island offers.

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Yoga and Walking Retreat Mallorca Hiking

Sometimes we need to get away from our daily routines to be able to appreciate what is there right next to us, and also to find new energy and inspiration. I have just been away travelling for a few months in Central America, where I’ve found beautiful places to practice Yoga. Far away from my daily life, surrounded by dense rainforest, deep waters and volcanoes, it was easy to find stillness within. Later, in the crazyness of Mexico City, I had the opportunity to experience the total contrast; the deep forest was suddenly far away, the subway full to its limits, and making my way between people selling napkins, lighters and tacos in every corner, I was lucky if I reached my yoga class on time. There it was: a MiniAshram squeezed in between offices, bars and a dance studio, we had to close all the windows to get away from the noise. I took a deep breath and looked around me, I could feel my heart beating faster, but the faces around me didn’t actually reflect any stress at all. It looked like they had that deep calmness from the rainforest within.

I do think that we have a lot to learn. And learning begins here and now. We practice Yoga to learn and to share with others what we experience through our practice. And it is necessary to start with ourselves, to later see a continous change in our surroundings. First it is important to give us time and space for what we want to do. A shortcut to find out what that is, is to give yourself time for an intense practice, in a peaceful place, where your daily stress doesn’t reach you. Where your common worries and habits dont draw all your attention. A place where we withdraw from what normally distracts us, to come closer to ourselves. We create a quiet room, to give us the space to listen to our inner voice.

Retreat means to withdraw. Yogis have been doing that for ages. It doesn’t mean that we go away forever or that we quit our responsabilities or pleasures. It means to shirk all those things that draw your attention and energy, in order to be more present. In this way we load the batteries, and slowly we can find the route back to the essence within us that tells us who we are and how we want to live. It is easier to do this in a place that is not our home, a place in nature that reminds us of the human origin, far away from the rush. To walk in nature helps us a good bit on the way, and once we find and give ourselves those moments and places of tranquility, it is easier to find back here. The next time you are stuck in the metro or in a difficult situation, you will find it easier to resort to your inner peace, your inner space, maybe giving it the form and coulour of a Mediterranean landscape. This is the landscape that Nina and I want to invite you to, and at the same time, create together. The blue ocean, the mountains and the tranquility are already here; the sense of community and energy that emerge when we intentionally look within and practice intensely with others, will fill you with spirit and motivation.

During the hikes you will experience a new part of Mallorca, less known than its packed beaches. Nina takes you to the most unforgetable places. Walking is a moving meditation, when we are in closer contact with earth and nature, our body gets the opportunity to discharge and exhale all that may not serve us anymore.

To stay in a rustic farmhouse, enjoy the settings, and get healthy Mediterranean food with fresh ingredients, will be a special treat for body and soul.

The yoga classes will be adapted to each and everyone’s needs and experience. Beginners as well as more experienced Yogis are welcome. We will charge our batteries in the morning with a more activating practice, whilst the evening classes will be more of a restorative and relaxing type. Through Asana, Pranayama and meditation we will play with different themes, and again, our beautiful surroundings will help us to look deeper within and discover new ways and possibilities.

www.mallorcahiking.com

Hiking and Yoga retreat at rustic finca in Majorca.

We hope and believe that you after four days of hiking and Yoga in S’Alcadena’s and Alarò’s environs will feel renewed and relaxed, filled with energy and experiences that you can bring home with you and keep in your inner space, to bring forth in the more difficult moments, when you need it the most.

Nina Harjula is a professionell mountain- and outdoor guide (hiking, mountainbike, cycling and horse riding).

Maria Larsson (author of this article) is a masseus, art therapist and credited Yoga teacher (200 RYT, 120h Therapeutic Yoga, current Anusara studies).

If you are interested in participating in our retreat, please send us an email to: info@mallorcahiking.com, or contact us by filling out the contact form at our webpage. You can also call us directly on: +34 699 906 009.


A different hiking concept

Mallorca Hiking has started collaborating with Mallorca Rural Experience, an enterprise from Artà that has launched a very interesting and different hiking concept.

Mallorca Rural Experience is a 4 hours guided activity (in English) that features several key elements:

Local food and wine

Picnic on top of the lookout

  • The circular route runs inside a private farm, which means that you don’t find other hikers than those who come with your group.
  • The path has got a great part of shade thanks to the majestic Holm oak forests, a distinctive characteristic of the farm considering its location next to the deforested Natural Park of Llevant and surrounding mountains.
  • A very original sensorial circuit lets you discover new sensations and definitely brings our body and mind to a new status, ideal to immerse yourself into a true natural experience.
  • Several human heritage remains (lime kilns, charcoal platforms…) have been restored in order to let you learn more about the rural traditions of Mallorca.
  • The path features an ascension to a marvelous lookout on top of a mountain, from which you are able to enjoy fantastic views over the East part of the island.
  • A delicious picnic consisting in local food and wine is enjoyed under the pines on top of the mountain, a very pleasant moment for the whole group.
  • Organic agriculture is nowadays carried out in the farm. During the walk we can see and learn about sheep ranching, fruit trees, almond trees, vegetables and a lot more.
  • The itinerary is not particularly hard and the paths are well kept, which means that the excursion is suitable for all ages, particularly interesting for children because there are dynamic activities and animals.
Alternative hikes

Sensorial circuit

The relaxing environment of this walk is impressive, as the farm is located in a protected area far from villages and crowds. During the excursion you might only hear sheep bleats, singing birds, moving treetops and your own footsteps. You can achieve a very special mood while trying the peculiar sensorial circuit, barefoot and blind over different materials and cold water, quite an amusing activity too. In the orchard and vegetables patch you are invited to try any available fruit or vegetable, if there are any (depending on the season). What can taste better than a freshly picked fruit? At the end of the walk, you almost feel like knowing this farm since a long time ago. But what it is for sure is that you will bring with you a wonderful and clear picture of the authentic rural Mallorca.

For all these reasons, this rural walking activity is suitable not only for those who want to get a deeper insight into Mallorca’s culture and nature, but also for those who want to evade themselves from the touristic side of Mallorca. The unique, modest and authentic element of this farm captures your senses in an unforgettable way.

 If you want to know more about this different hiking concept you can visit www.mallorcaruralexperience.es or email mallorcaruralexperience@gmail.com .

 

Active aging and the benefits of Nordic Walking

 

Nordic Walking in Mallorca, Active ageing, active aging, benefits of Nordic Walking

Nordic Walking in Spain

 

As you probably know by now, the population is getting older in average due to the extension of lifespan. Medicine, food and exercise are the main drivers of this phenomena, leading to fitter and healthier seniors. Todays’ 40-plus generations are either thinking about or actively trying to not become “the oldies that do not participate anymore”. Instead they are more eager, able and willing to continue eating healthy and practicing sports in order to enjoy an interesting social life when they retire: family issues (which can actually be thrilling and demanding), travelling, performing (music, theatre, dance, etc.), studying, (volunteer) working, and many other leisure activities are also a seniors’ thing. This rich social interaction will probably help them to prolong their capabilities in time.

In this post, we want to support the international movement of “Active Aging” by highlighting the benefits of Nordic Walking. To better understand the meaning of active aging, we think that the explanation from the World Health Organisation’s website is very helpful:

“Active ageing is the process of optimizing opportunities for health, participation and security in order to enhance quality of life as people age. It applies to both individuals and population groups. Active ageing allows people to realize their potential for physical, social, and mental well-being throughout the life course and to participate in society, while providing them with adequate protection, security and care when they need. The word “active” refers to continuing participation in social, economic, cultural, spiritual and civic affairs, not just the ability to be physically active or to participate in the labour force. Older people who retire from work, ill or live with disabilities can remain active contributors to their families, peers, communities and nations. Active ageing aims to extend healthy life expectancy and quality of life for all people as they age. “Health” refers to physical, mental and social well being as expressed in the WHO definition of health. Maintaining autonomy and independence for the older people is a key goal in the policy framework for active aging. Aging takes place within the context of friends, work associates, neighbours and family members. This is why interdependence as well as intergenerational solidarity are important tenets of active aging.”

Now this is where Nordic Walking and Mallorca Hiking have something to contribute. This fantastic sport has got a large number of benefits and it is considered as one of the ideal sports for almost all humans in different ages because of the following facts:

1) Nordic Walking is one of the most effective cardiovascular workouts (together with cross country skiing) because when doing Nordic Walking you use all your major muscle groups in your body.

2) Recent studies by the Cooper institute in Dallas showed that Nordic Walking burned more calories, increased oxygen consumption and can be up to 46% more efficient than normal walking.

3) Nordic walking is great for weight loss as you burn more calories compared to walking without poles.

4) Nordic walking is generally a very “kind” sport for the rest of your body and less stressful for knees, back.. compared to regular walking, jogging or biking.

5) By adding the poles and a correct Nordic walking technique to your walk, you increase the total use of your muscle mass from approximately 70% to 90% while increasing your heart rate significantly.

Nordic Walking Mallorca

Nordic Walking in the woods

Moreover, we need to add another few but very important issues that might lead to a greater popularization of Nordic Walking in the future. The price is not a barrier because if you want to exercise Nordic Walking on a regular basis you only need comfortable sport shoes and a pair of poles, and that’s it! Since you are most likely to be walking in the outdoors (and preferably in the nature), you will receive all the benefits of (hopefully) fresh clean air, sunshine (D vitamine amongst others) and quietness (relaxed mind). Nordic Walking is generally a very safe sport and the risk of injuries is very low. Nordic Walking is also a very social sport as it is often done in pairs or groups (you might even have a Nordic Walking club or association very close to where you live!). It is easy to learn a proper Nordic Walking technique and easy as well to keep it up. It is a sport that is suitable and has got benefits for everyone; from the absolute beginner to the fittest sportsman or woman.

Mallorca, and especially the East part of the island (Llevant), is very attractive for exercising Nordic Walking due to its natural quality, its fantastic landscapes and the fabulous climate. Mallorca Hiking’s guide Nina Harjula is a licensed Nordic Walking instructor from Finland, and she is committed to spread the knowledge and fun of exercising this magical sport in a beautiful natural environment such as the Mediterranean coast can offer.

Practice makes Perfect

Today we revisit the importance of preparation for a hiking or walking holiday. Following these simple, commonsense tips will help ensure you don’t have wasted days because you’ve taken on too much, or because you didn’t realise what is involved – especially if you are not a regular walker. Read on…

Regardless if you are a professional or a novice on a walking holiday, it is still really important to go on a lot of practice hikes before jetting off to your holiday destination. Practice walks serve many purposes: to test new gear and clothing; to know your walking and physical limitations; to master different walking conditions; all are important factors to understand before you embark on a series of long walks.

When starting your build up for your walking holiday, practice walks should start short and gradually increase, so you slowly “break-in” all those rusty muscles.

Pay attention to your body temperature. Use layers of clothing and remove/replace as your temperature increases and decreases on easier and more difficult sections of the walk.

Create awareness to sensations in your feet. Hot spots in your boots can turn into blisters, so stop and adjust your boots/socks/remove stones etc. If your feet get wet, stop to dry them and change your socks. If you are walking with a partner ensure both of you are comfortable about stopping each other if these re-adjustments are necessary. Remember: with walking, prevention is significantly better (and less time consuming/painful) than curing a damaged foot etc.

Keep your back-pack comfortably adjusted. Again, re-adjust straps if they have become too loose or are cutting into your arms. This may also be due to the contents not being well distributed. Try to keep the heaviest items close to your back. Try to create a set place for each item in your pack and return it to this place to maintain a comfortable walking position for your backpack.

Get used to having regular drink and snack breaks to maintain your energy levels. Little and often is much easier on your digestion and converts quicker into energy, as opposed to large meals which take energy to digest and can be uncomfortable for walking afterwards.

Your clothes are a key part of your comfort when walking for several hours, so practice walks will let you know how comfortable each item is. Trousers/shorts may rub on your thighs; upper layers may be too tight when you get warmer – all this can then be adjusted or rectified prior to flying off on your holiday.

Although none of our guided walks require large backpacks with sleeping bags etc (the luxury of boutique accommodation and good restaurants is more our style than tents and camp food!!) an awareness of your body and your clothing will make your holiday much more enjoyable.

A little preparation and thought and a bit of planning really help you get the maximum benefit and enjoyment from our holidays. We recommend these simple practice routines to all our clients – and you’ll be happy you did them when you arrive.

Top Tips – Preventing Blisters

Blister Relief Mallorca HikingTo reinforce our Facebook and Twitter Top Tips for Hiking that we’ve been posting recently, here is a guest post from our hiking colleague Anne Marti who writes HikingWomen. This is a very helpful article on preventing and treating that common walking problem –

Blisters…

All hikers want to enjoy a comfortable hike, especially in the vicinity of our feet, because as we all know, foot blisters can ruin a walk. The pain from each step detracts from the most fantastic views, the bluest skies and the warmest sunshine resulting in an outing of total misery.

It seems that friction blisters are caused when the skin rubs against something else, and in our case boots, insoles or even grit.  Fluid then collects between the outer (epidermis) and inner (dermis) layers of the skin as a way of protecting the delicate dermis from damage.  Blisters can be avoided though.

When buying new shoes or boots make sure they are comfortable and fit well.  However, even the best fitting new shoes or boots can still cause blisters, so break them in on a few short hikes close to home before making that special trip into the wilderness.

As most of us don’t buy boots very often there are lots of things that we can do to minimise the risk of blisters:

  • When hiking, try to keep your feet cool and dry as this decreases the chance of blistering.
  • Although difficult on a hiking tour, try to avoid wearing wet shoes or socks, and if the opportunity arises, take off your boots to cool and dry your feet.
  • Keep boots and feet free of grit and dirt as these will rub against the skin.
  • Try wearing two pairs of socks to ease friction against the foot – I’ve found that this is the best method.  A thin inner pair of socks or a liner with a thicker pair of outer socks are best, both made of wool or synthetic fibre that act as a wick for moisture.
  • It’s also good to carry an extra pair or two of socks in your backpack.
  • You could also go as far as wearing ‘Ergonomic’ walking socks that hug the feet and fit around each toe, like the fingers of a glove.  Cushioned insoles also support the arch, heel or ball of the foot and prevent feet from sliding and rubbing against the boot.

If you feel a blister coming on, stop and protect the sore spot.   Traditionally, moleskin dressings have been used.  This synthetic cotton fabric with a soft pile on one side – a bit like the skin of a mole – is normally cut in an ‘O’ shape to pad around the blister and protect the tender area from further rubbing.  Advances in technology have provided new types of protective dressing and a number of excellent products are on the market.  I’d recommend hydra-gel cushioned plasters that cover the blister, absorb excessive moisture, are breathable and repel dirt and bacteria.  I can guarantee they give instant pain relief and I always carry them on a walk.

Large blisters filled with fluid may also be burst, but always using a cool sterile needle to prevent infection.  Pierce the side of the blister close to its base and let the fluid flow out.  Do not remove the skin as this exposes the very sensitive dermis layer and this can turn discomfort into severe pain.   Small blisters should not be burst rather left to heal naturally.  If blisters persist or become infected, seek medical advice.

Hope this is useful, I find wearing a couple of pairs of socks and carrying a pack of hydra-gel plasters solves the problem.   I usually end up giving the plasters away to fellow Hiking Women and men – it’s the way I found out about them.

Happy hiking!

Wonderful Walking Facts

Walking Facts from Mallorca HikingThose of you who have been following us on Facebook and Twitter (just click the links to become a fan or follower!) will have seen the Walking Facts we have been posting over the last few weeks. Here today you can have the full list – providing overwhelming justification for your next holiday being with us in Mallorca!

Walking is one of the simplest and safest aerobic exercises you can do. It will help you strengthen your bones, control your weight, and condition your heart and lungs. Being consistent in your walking exercise routine is one of the most important factors in developing a healthy physical activity program. Research has shown that people who walk approximately 20-25 miles per week outlive those who don’t walk, by several years.

So, take your time to review all the great reasons for booking your next holiday with us at Mallorca Hiking. Read on…

Walking Facts:

  • Fact 1: On average, every minute of walking can extend your life by 1.5 to 2 minutes. That’s about a 2 for 1 trade-off!
  • Fact 2: Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year.
  • Fact 3: To burn off 1 plain M&M candy, you need to walk the full length of a football field. Think about that next time you dip your hand into a candy bowl at someone’s office!
  • Fact 4: Longer, moderately-paced daily walks (40 minutes at 60% to 65% maximum heart rate) are best for losing weight
  • Fact 5: Shorter, faster walks (20-25 minutes at 75% to 85% maximum heart rate) are best for conditioning your heart and lungs

Walking provides the following benefits – it:

  • Fact 6:  Improves efficiency of your heart and lungs.
  • Fact 7:  Burns body fat
  • Fact 8:  Raises your metabolism so you are burning calories faster, even while you rest
  • Fact 9:  Helps control your appetite.
  • Fact 10:  Increases your energy.
  • Fact 11:  Helps relieve stress
  • Fact 12:  Slows aging
  • Fact 13:  Reduces levels of cholesterol in your blood
  • Fact 14:  Lowers high blood pressure
  • Fact 15:  Helps control and prevent diabetes
  • Fact 16:  Reduces the risk of some forms of cancer including colorectal, prostrate, and breast cancers
  • Fact 17:  Aids rehabilitation from heart attack and stroke
  • Fact 18:  Promotes intestinal regularity
  • Fact 19:  Helps promote restful sleep
  • Fact 20:  Strengthens the muscles of your legs, hips, and torso
  • Fact 21:  Strengthens your bones and reduces bone density loss in older women
  • Fact 22:  Reduces stiffness in your joints due to inactivity or arthritis
  • Fact 23:  Relieves most cases of chronic backache
  • Fact 24:  Improves flexibility
  • Fact 25:  Improves posture
  • Fact 26:  Promotes healthier skin due to increased circulation
  • Fact 27:  Improves mental alertness and memory
  • Fact 28:  Spurs intellectual creativity and problem solving
  • Fact 29:  Elevates your mood
  • Fact 30:  Helps prevent and/or reduce depression
  • Fact 31:  Improves your self-esteem
  • Fact 32:  Increases sexual vigor
  • Fact 33:  Helps control addictions to nicotine, alcohol, caffeine, and other drugs

Walking is much more preferable to running or jogging because it creates less stress on your joints, including hips, knees, and ankles. Remember to properly warm up before and cool down after every walking session… your muscles will love you for it!

10 After Hike Recovery Tips

Recovering after a Hike Mallorca HikingAfter our Resident’s Club Inaugural Walk we thought it would be helpful to look at the “After Walk” routine that will ensure you are fighting fit for our next outing! Lots of attention is usually given to preparation for long walks – (we have dedicated several articles to it in this blog!), but just as important is the “winding down” after a long hike. Rest and recovery is an essential part of any excercise routine. Your AfterHike recovery routine will ensure you take the máximum effect physically from this great excercise and ensure you are in good condition for your next excursion. Unfortunately, many people do not utilice a post excercise routine and lose some of the physical effect of a great walk . Here are some tips to get your post-walk plans on track.

Why Recovery after Hiking is important

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more important after a testing, intensive hike for several hours. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building.

10 Ways To Reward your Body after Hiking

There are as many routines and methods of recovery you can apply that would be interusable for many excercise routines. The following are some of the most commonly recommended by the experts.

  1. Cool Down Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after finishing your walk helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures.
  2. Replace Fluids You lose a lot of fluid during a long Hike and ideally, you should be replacing it during the walk, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
  3. Eat Properly. A long walk will deplete your energy stores, you need to refuel to replace this energy, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your hike and make sure you include some high-quality protein and complex carbohydrate.
  4. Stretch. After a tough hike, consider gentle stretching. This is a simple and fast way to help your muscles recover.
  5. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a long, hard hike. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a testing, long hike allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
  6. Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
  7. Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage here’s a link to a Foam Roller Exercises for Easing Tight Muscles – you can do this for free!.
  8. Take an Ice Bath. Great for the summer, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.
  9. Get lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
  10. Avoid Overdoing your Hike . One simple way to recovery faster is by ensuring your hike is within your capacity and build up gradually to harder walks. Trying to do too much immediately without a gradual aclimatisation for your body and muscle groups will limit your fitness gains from your hikes and undermine your recovery efforts.

Listen to Your Body for a Faster Recovery

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from walking altogether. If you are feeling strong the day after a long walk or hike, you don’t have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don’t listen to those warnings.

So, keep this advice list in mind after each of our Hikes and you will be fitter and stronger for our next excursión!