How to work out as you clean
The number one excuse of people why they don’t work out is they don’t have the time. In this world where everything seems to be in fast forward, it’s hard to squeeze some extra minutes for a work out. Hold on right there, doctors and health experts are saying that you forget the old saying, “No pain, no gain” One activity that can help you burn fat without spending your valuable time is through cleaning. If you come to think of it, like any physical activity, chores you do around the house and garden can burn calories, stretch and strengthen the muscles; if you do them correctly. Because cleaning is a never-ending work, why not make the most of it and turn housekeeping into a workout? Now that’s what I call multitasking.
First things first, keep in mind that if you’re going to count this as an exercise, you’ll have to exert extra effort and not settle on just strolling around wiping dust with you feather duster. Make a conscious decision to move continuously and pick up the pace. Give yourself time for at least 30 minutes of high-intensity cleaning. For maximum benefit, speed up the time in doing a certain chore. Intensity is the key. Try doing each chore faster but with more sets. This does not only help you work out more, it also helps you get that squeaky clean result.
Now here are some practical tips for transforming your household chores into a workout:
- Start cleaning by setting up a fast paced music. You can either use a radio or use your smart phone for this task. The tempo of the music helps you get in the zone that causes you to pick up speed
- Whenever you’re doing a chore that that requires standing or sitting, tighten your abs for you to prevent slouching
- Scrub floors using your hands and knees
- When you vacuum, perform some walking lunges. To do this, assume a position where your knees should be kept directly above your ankles, your back straight and your abs tightened. Doing these results in a worked out thighs and gluts.
- Instead of making small circles or strokes when cleaning the windows, showers or floors. Make long sweeping gestures and take long swipes from top to bottom if possible. This method is great to exercise your shoulder and lower body.
- Instead of vacuuming rugs inside the house, take them outside, hang them up and beat them using a broom. This will involve arm more muscles than cleaning rugs with a vacuum cleaner.
- When it comes to loading and unloading dishwasher, add a twist and shout routine. Face forward and turn to reach cabinets accompanied by a shout.
- Mop with your hand positioned on the top of the handle because it helps on straightening your back. Use your legs also when mopping. By putting one leg in front of the other and applying lunge on each stroke, the simple task of mopping becomes a workout
- Never lift anything by leaning over. Instead, bend your knees and squat or kneel on one knee. Squatting can also be applied when you are cleaning the toilet.
- Take multiple back and forth trip to the stairs. Don’t try to get the clean and dirty clothes with one trip to the stairs. Always remember that the goal here is to make more work for yourself and not the opposite.
It’s kind of shocking on how many calories you may be able to burn just by doing these simple and very straightforward household chores. The number of calories you burn during housework depends on several factors such as your current fitness level, weight, gender, time you spent cleaning and the level of intensity you exerted during the whole process. Results don’t show themselves right away. You don’t need to do a one-time big-time housekeeping to achieve a healthier physique; what you need to do is continue performing these tasks in small repeated consistent actions. Every little bit of activity contributes to the overall result you want to achieve. Make the most of your time and you will end up with more than the satisfaction of achieving a clean house – a healthier body.