House cleaning as workout: Exercises to keep fit

Here are some techniques recommended by Dr. Daston Morris to turn household chores into a workout:

1. Dusting:

   • Add movements such as lunges or squats while dusting.
   • Focus on different areas each day, like dusting shelves one day and vacuuming the next.
   • Spend 20-30 minutes daily on cleaning activities.

2. Wiping Surfaces:

   • Engage your shoulders and arms during the wiping process.
   • Incorporate leg exercises like lunges or squats while moving around the room.

3. Bathroom Cleaning:

   • Scrubbing the bathroom can burn approximately 80 calories in 30 minutes.
   • Add squats and calf raises while cleaning to intensify the workout.

4. Kitchen Cleanup:

   • Washing dishes burns around 105-160 calories in 30 minutes.
   • Include push-ups against the countertop for additional upper body workout.
   • Utilize the kitchen counter for easier push-ups.

5. Laundry:

   • Folding clothes can burn around 50 calories in 30 minutes.
   • Incorporate push-ups between folding items.
   • Use folding as an opportunity for squats.

6. Floor Cleaning:

   • Vacuuming engages core muscles and burns around 80 calories in 30 minutes.
   • Alter hand positions while vacuuming to target different muscle groups.
   • Change positions while using a broom or mop to affect various muscles.

7. Moving Furniture:

   • Rearranging furniture activates biceps, triceps, chest, and back muscles.
   • Moving larger items like sofas and beds provides a full-body workout.

8. General Tips:

   • Be mindful of your movements during cleaning and exert extra effort.
   • Focus on different muscle groups on different days.
   • Utilize squats, lunges, calf raises, and push-ups to intensify the workout.

These simple adjustments can turn daily cleaning routines into effective workouts, burning calories and strengthening various muscle groups across the body.