House cleaning as workout: Exercises to keep fit
How to get fit while cleaning at home (Collage RBC-Ukraine)
Regular house cleaning can replace an hour of moderate-intensity gym training, helping burn calories and strengthen various muscle groups, writes Washington Post.
Here are some techniques recommended by Dr. Daston Morris to turn household chores into a workout:
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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.
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Wiping Surfaces:
- Engage your shoulders and arms during the wiping process.
- Incorporate leg exercises like lunges or squats while moving around the room.
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Bathroom Cleaning:
- Scrubbing the bathroom can burn approximately 80 calories in 30 minutes.
- Add squats and calf raises while cleaning to intensify the workout.
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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.
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Laundry:
- Folding clothes can burn around 50 calories in 30 minutes.
- Incorporate push-ups between folding items.
- Use folding as an opportunity for squats.
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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.
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Moving Furniture:
- Rearranging furniture activates biceps, triceps, chest, and back muscles.
- Moving larger items like sofas and beds provides a full-body workout.
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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.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
