Miles and Muscles

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  • Cardiovascular Exercises You Can Do at Home

    Cardiovascular exercises are also known as aerobic exercises. These exercises involve moving your large body muscles. Your large body muscles are found in the arms and legs.

    By exercising the large body muscles, you are exercising your heart, hence the name cardiovascular exercises.

    This type of exercise is essential for a full-body workout. There are plenty of cardiovascular exercises you can do at home. Read on to learn more.

    Examples of Cardiovascular Exercises You Can Do at Home

    • Walking
    • Marching in place
    • Jump rope
    • Jumping jacks
    • Burpees

    Others include: gardening, housework, and playing. They may not be considered exercises entirely, but you move your large body muscles.

     You should start with a warm-up, increase your pace, and finally cool down when exercising. Refer to the previous blog for more details on warm-up and cool-down exercises.

    The Benefits of Cardiovascular Exercises

    • Improves your health and circulatory system.
    • Improves your cholesterol levels.
    • Regulates your body weight
    • Improves your sleep quality
    • Releases a hormone known as endorphins. A hormone responsible for happy and positive emotions.

    Walking

    This is the simplest form of cardio exercise. It is also affordable and available. You do not need any equipment, just comfortable shoes.

    Depending on your preference, it can be indoors or outdoors. If this is your preferred mode of exercise, you can do it for 15-20 minutes a day, 3 times a week.

    Marching in Place

    Just from the name, you march up and down in the same place. This form of cardio is low intensity, just like walking, but the difference is you do not move.

    Jump Ropes

    This is also known as skipping. This is a high-intensity form of cardio workout. You move up and down using a skipping rope.

    If you have experienced injuries,s you might want to do the jumping with low impact.

    Jumping Jacks

    For jumping jacks, they needed to do them in the correct form to avoid injuries. Start with your arms at your sides, bend your knees, and jump.

    While jumping, spread your legs a little wider than your hips and stretch your arms over your head.

    Burpees

    This is a form of cardio workout that you work using your arm and leg muscles. You start in a plank position with your arms and legs placed on the ground.

    Move to a squat position with your arms spread out and jump. You can repeat it up to ten times.

    Cardiovascular exercises are essential for a workout to be considered a good full-body workout.

    You do not have to break the bank to do them, because you can do them in the comfort of your home.

    Other exercises that entail a good workout are strength training and stretching exercises.

    Subscribe to our blog to be updated on when we post strength training exercises at home.

  • What You Should Know Before You Start Working Out at Home

    This blog post is for people who want to start working out but are afraid to step into a gym.

    Home workouts are a great way to move your body and reach your fitness goals. What you need is the bold step to start and then progress consistently.

    Now it can also be overwhelming because you wonder. How do I even start working out? What do I need, and what entails a good workout for a beginner?

    What You Need

    For you to start you just need comfortable clothes and comfortable mat and a small space at home.

    You also need to be disciplined because, remember, you do not have a trainer to monitor you. It is up to you to show up and show out.

    What Does a Good Workout Entail?

    You need a workout routine that focuses on all aspects of your body. You need exercises that stretch, build your muscles, and exercise your cardiovascular health.

    They include;

    • Warm-up exercises.
    • Cardio exercises.
    • Strength training.
    • Cool-down exercises.

    Warm-up Exercises

    These workouts prepare your body as you start working out. The range is 3-5 minutes.

    Do it at a slower pace and increase it over time. Warm-up exercises include walking at a steady pace.

    This is a very important part of the workout because you will not experience soreness afterwards. Failure to do this, you end up experiencing soreness.

    Cardio Exercises

    These are exercises that exercise your heart. You exercise your heart by moving your large body muscles, such as your legs.

    Stretch Exercises

    These are exercises that allow your body to be flexible. When you work out.

    A workout aims to achieve overall fitness so you are strong and flexible. If you only do cardio and strength training exercises, your body becomes stiff.

    You find that you are strong, but your muscles are not flexible. To prevent that, incorporate stretching exercises for flexibility.

    Cool Down Exercises

    Cool down exercises are exercises that allow your body to relax and recover. This is very important because your muscles grow when you are resting.

    These exercises are done to relax and cool off as you are done with your exercises. Do them at a slower pace and with less intensity.

    The exercises include: marching in place and shoulder stretches.

    Advantages of Working Out

    • Time efficient. You do not need to spend hours commuting, so you can work out.
    • Flexibility. You decide when to work out based on your schedule; this is especially helpful for people with a busy life schedule.
    • Boosts energy and confidence. You feel good after a small workout accomplishment. Furthermore, you do not feel intimidated as a beginner because you watch others do it effortlessly.

    With this guide, you are in a position to start working out at home and achieve your workout goals.

    So, is home workout something that you can embrace? If so, subscribe to our blog to get the latest home workout guides.

  • Here Is How to Explore Malindi (Prices Included)

    Malindi is known for its chill coastal vibes and the many historical sites. If you have been to Mombasa, you will definitely enjoy Malindi.

    For transport and accommodation, you can refer to the previous blog here. Here are the activities you can enjoy while at Malindi.

    Activities for Day 1

    Since our blog is all about travelling on a budget, we’ll squeeze in as much as we can. You can start early in the morning and end in the evening.

    The Falconry of Kenya

    Start your early morning by visiting the Falconry of Kenya. This is a sanctuary for bird species in Kenya.

    It also serves as a rescue centre for animals such as snakes that are rescued from the community. Other animals found there include tortoises.

    You get to learn about the animals and also, interestingly, feed some of the birds; you feed the bird by it landing on your arm. Interesting right?

    The charges are 200 KSh per person for Kenyan citizens. They accept Mpesa and cash.

    Vasco Da Gama Pillar

    After that, you can move tothe Vasco da Gaama pillar. This pillar was built by the explorer to act as a navigation landmark.

    It acted as a direction for explorers from India as they travelled across Africa from the ocean.

    When you pay the entrance fee, you get access to the Malindi Museum and Portuguese chapel. They are located close to each other.

    The Msalindi Museum acts as a preservation of the indigenous community heritage, the Mijikenda.

    Finish off the heritage tour by visiting the Portuguese chapel. The first church to be set up in Malindi.

    The entrance fee to the chapel, Malindi Museum, and Vasco da Gama Pillar is 200 collectively. You pay via eCitizen and get access to all three.

    Hell’s Kitchen Marafa

    After the heritage visit, you can go back to your accommodation and rest. By this time, the sun is very hot. Rest enough because you will be moving to the last activity of the day.

    In the evening, plan to watch the sunset at Hell’s Kitchen Marafa. It is called hell’s kitchen because of the heat there. Get to learn how the gorges were formed as you watch the sun set.

    The entrance fee is 500 for Kenyan adults, plus an additional 200 guide fee.

    Activities for Day 2

    Gede Ruins

    Get to know about this Swahili trading town.

    The entrance is KShs 200 for Kenyan citizens. You pay via eCitizen, but you pay the guide fee in cash.

    They keep bees, and you get to buy candles made from bees. The proceeds from the bee business go to helping the local community.

    Mambrui Sand Dunes

    Did you know you can experience the Dubai desert safari here in Kenya? You can enjoy the experience in Malindi; the place is known as Dubai Ndogo.

    You get to enjoy sunset in the dunes. They offer activities like camel riding and quad bike riding.

    The prices include: 200 per adult; 500 for the guide fee. For the quad bike experience, you pay 300 KES per person to take photos; the riding experience price is higher.

    Litchaus Watamu

    Get to enjoy the sea breeze and a beautiful sunset while suspended above the sea by nets.

    The entrance is free if you book online, but you pay for the meals ordered.

    Why Malindi?

    Malindi has much to offer, from warm beaches that aren’t crowded, and you get to learn the history of the people of Kilifi.

    What is the one place in Malindi you would like to visit?

  • Travel to Mombasa on a Budget(3 Days)

    Mombasa is known for its sandy beaches and warm weather year-round. No wonder it’s a tourist destination. Despite that, people shy away from travelling to that place because they think you need to break the bank to travel there.


    Actually, you do not need a lot to travel. If you like to plan a trip without spending a lot, read on to learn how to travel to Mombasa on a budget.

    Purchase Your Train Ticket Early


    Travelling by train to Mombasa is cheaper than using a plane or a bus. Furthermore, a bus takes longer compared to the train. The train has first-class and economy-class sections.


    The economy class goes for 1500 Kenyan shillings and the first class 4500 Kenyan shillings. The train leaves the Nairobi terminus at 8: 00 am, 3: 00 pm, and 10: 00 pm daily, so schedule your ticket according to the time you would like to leave.


    The 8: 00 am one is an inter-county service, as it stops at every terminus to drop off and pick up passengers. The 3: 00 pm one makes a stop at Voi only. The 10: 00 pm one is an express one and takes five and a half hours.

    Purchase Your Train Ticket


    If you want to buy a ticket, you can choose to go to the station physically or use your digital devices. If you want to buy an online ticket to travel to Mombasa, use the website or dial *639#


    The process is self–service, and within a few minutes you will have purchased your ticket. You will receive a confirmation message on your phone after paying.

    You will have to print the ticket physically at the station on the day of travel. So save that message.


    To print your ticket, check: type your ticket number on the machine, enter your phone number, and press the query option. Confirm the details and print. If stuck, seek assistance.

    Choosing Your Accommodation


    Mombasa has five-star hotels in the country. However, since you want to travel to Mombasa on a budget, choose an Airbnb or hostel.

    If you are an introvert, the best option would be Airbnb, because it is affordable and private.

    Bonus Tip


    Check the check-in time when you are booking so that you can plan according to the train arrival time. You do not want to check in to Airbnb at 3 pm if your train arrives in Mombasa at 3: 45 am.

    Making Your Way to the Station


    On the day of travel, make sure you arrive at the Nairobi or Mombasa terminus an hour before the train leaves. This gives you time to go through the check-in inspection process.

    If you are in Nairobi and want to go to the SGR terminus, you can take Uber or use any private means to the Syokimau terminus.


    If you are using public means, you can choose to use the railway, which leaves the railway bus station at 6 pm, or matatus.

    Board the Syokimau vehicles near the Afya centre and make sure you tell them that you are alighting at the SGR terminus.


    If you fail to get off at the right point, you will have to take a motorbike, which will cost you 300 Kenyan shillings extra.


    When you arrive at the SGR terminal, go through the checkpoint, and after that you can proceed to the waiting lounge. You will start boarding the train 20 minutes before departure time, or depending on what the attendant has agreed.


    Do not forget your passport or your ID; this will be used to verify your ticket.

    Activities to Do When You Travel to Mombasa


    Once you arrive in Mombasa they are plenty of activities to do. Some are free; others require a small fee.


    Here are some of the places that you can visit and activities to do:
    • Visit Fort Jesus
    • Mamba Village
    • Haller Park
    • Explore the beaches
    • Try the coastal delicacies
    • Take a ferry ride

    1. Visit Fort Jesus


    Get to learn about Arabs pronence in the Kenyan coast. The entrance fee is 250 for residents and adult citizens of Kenya.


    Get to learn about the armaments used in warfare during those times, and the artifacts and way of life of the Omani community.
    After you are done with Jesus, take a stroll around the old town.

    The homes have some interesting architecture and building designs that are ancient. They are very unique and have not been refurbished since construction, but are durable.

    2. Mamba Village


    Mamba is a Swahili name for a crocodile. This is a crocodile centre where you get to see the crocodiles and learn more about them.

    The entrance fee is 350 Kenyan shillings, and you are accompanied by a guide.


    I learned that they are classified into two categories: the Nile and albino crocodiles. The albino one has yellow scales, while the Nile ones have dark scales.
    They also feed the crocodiles in a spectacular show, but unfortunately, only once a week. So if you would like to see that, go there on Friday.
    Here is another thing to get you to eat crocodile meat.

    Have you ever eaten crocodile meat? If not, this is a great chance to try it.

    3. Bamburi Haller Park

    One thing about Mombasa is that it can get very hot. But you tend to forget that when you visit Bamburi Haller Park.

    This is a park that enablesto take talk you as your explore nature and wild animals.


    You will get a chance to see the giraffes, tortoises, hippos, crocodiles, monkeys, reptiles, and antelopes.

    The park was formerly a mining quarry, and the land was reclaimed to become a park. The entrance fee is 600 shillings for adults who are citizens of Kenya.


    Go through the gate, pay, and then start by walking through the nature trail. As you walk, you meet animals such as monkeys and tortoises.

    You then proceed to the reception, where they direct you to see the other animals such as the crocodile, hippos, and the reptiles.
    The best time to go is in the afternoon because you get to feed the giraffe, and you get to see the hippos being fed and the crocodile.


    The feeding of the giraffe is done by the tourist, and you buy the food pellets for 50 shillings. The feeding is done from 3-4 pm, but I would suggest you go at 3:30 when it is less crowded.


    The feeding of hippos is done from 4-4:30 pm, while crocodiles are fed from 4: 45 pm0 to 5 pm. This one is done by the game staff. The crocodile feeding is an interesting sight.


    They also have a butterfly pavilion and a fish pond. By the time you leave the park, your feet are sore from all the exploring, so it is better to put on sneakers than sandals, despite it being Mombasa.

    4. Explore The Sandy Beaches


    You can travel to Mombasa and fail to experience the sandy beaches; otherwise, why were you in Mombasa? You do not even need to swim; just relax at the beach. It has a calming feel. Visit the public beaches: Shanzu Beach, Pirates Beach, and the Maasai Beach. Since these are public beaches, they can be really crowded, and the best time to go is in the early morning. While there, you can take a boat ride to see the sea creatures and also get a henna tattoo or body piercing as a way of remembering your trip.

    6. Try out Coastal Delicacies


    You can leave without trying out their delicacies. They have the most delicious dishes. The dishes are very affordable. They even have a local saying: chakula chatoka bara lakini upishi upo pwani.
    Some of the delicacies are: coconut fish curry, mshikaki,mitai,mahamri, chicken biryani, beef biryani, pilau, samaki wa, kupashawarma, shwarma, and of course the madafu.
    You can also buy the coconut in bulk and carry them back to your place. You can purchase them at the pirate’s beach.

    7. The Ferry Ride


    You must ride the ferry even if you are not going anywhere.
    What to carry when you travel to Mombasa
    Mombasa is hot, so you do not need to carry a lot when travelling. All you need are hygiene products, sunscreen, for ladies, ladies’ dresses are more suitable for ladies and men, shorts, and sandals and light sneakers in case you are walking a lot.

    How to Navigate the Town


    You can choose to hire a chauffeur,hauffer but that will not be necessary. Choose the public transport tuk-tuks, which are cheap.
    In case you are lost, do not hesitate to ask directions from the locals. They are very kind and will show you the directions.

    A Bonus Tip When You Travel to Mombasa


    When in Mombasa, do not just tour the locality where you are staying. Try at least to explore the surrounding area. A good place to try is Diani.


    Diani is less crowded, and the public beaches are not as polluted as the ones in Mombasa. The best time to go there is in the morning, when there are fewer people.


    If you have a desire to travel to Mombasa on a budget, you now have a guide. Have you ever been to Mombasa? What are the must-do activities while there? Share your thoughts in the comments section.