House cleaning as workout: Exercises to keep fit

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:
-
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.
-
Wiping Surfaces:
- Engage your shoulders and arms during the wiping process.
- Incorporate leg exercises like lunges or squats while moving around the room.
-
Bathroom Cleaning:
- Scrubbing the bathroom can burn approximately 80 calories in 30 minutes.
- Add squats and calf raises while cleaning to intensify the workout.
-
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.
-
Laundry:
- Folding clothes can burn around 50 calories in 30 minutes.
- Incorporate push-ups between folding items.
- Use folding as an opportunity for squats.
-
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.
-
Moving Furniture:
- Rearranging furniture activates biceps, triceps, chest, and back muscles.
- Moving larger items like sofas and beds provides a full-body workout.
-
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.