When things get busy, visiting the gym is often one of the first things to take a backseat. However, there are ways you can get moving without having to leave the house.
If your house looks like a tornado just hit it, but you are avoiding housework because there are a million other things you need to do, we’ve got good news for you: You can turn your housework into a workout!
Not only is this a great way to avoid the gym, it is also the perfect way to get your house back in tip-top shape.
So, how do you make your cleaning session double as a workout? We’re sharing exactly what you need to do to make the most of your housework.
How Many Calories Do You Burn Cleaning?
The number of calories you burn while cleaning your house has a number of variables, such as gender, age, weight and the amount of work you are actually putting into the cleaning session.
However, according to experts, the average person can get rid of 100-300 calories for each hour they spend on housework.
For someone with a large (or messy) home, they could burn as many as 600 calories for just two hours of work!
When you’re polishing, sweeping, dusting or mopping, think about how great that motion is for toning your arms, while your thighs can greatly benefit when you do laundry, make the bed or wash the windows.
How to Burn Calories When Cleaning
Did you know that cleaning your carpets for half an hour can actually burn the same number of calories as you would for 15 minutes of kickboxing?
If your house is big enough, you can end up vacuuming for as much as an hour, which can burn almost 375 calories. Think about how much cardio you would have to do at the gym to hit that number!
If your closet is in need of some rearranging, you can take the opportunity to purge your current wardrobe and get organized while burning a few extra calories as well. In fact, rearranging your closet can help you burn about 85 calories.
Do you want to do 40 push-ups to tone your arms? You can avoid this by cleaning your windows to get rid of both grime and 167 calories for just 30 minutes of work.
Two of the most common ways to clean are sweeping and mopping your floors. If you do this for just an hour, you can burn as many as 240 calories and get some serious tone in your upper and lower body.
Don’t forget to hit up the bathroom to burn about 90 calories to scrub your tub for only 15 minutes. This also happens to be the equivalent of 30 jumping jacks.
One of the most common, but often most dreaded, parts of housework is doing the dishes. But you may be happy to know that 15 minutes of doing the dishes every day for a week can burn as many calories as swimming 2,500 meters!
Last, but certainly not least, is laundry. Many people complain about this task, but doing laundry (which includes moving clothes from the washer to the dryer, walking up the stairs, folding and then organizing your closet) for 45 minutes can burn 75 calories.
Take Your Housework Workout to the Next Level
If you’re looking to get even more bang for your buck when you’re cleaning your home or doing housework, there are a number of challenges you can include.
When you’re mopping, try taking a full lunge every time you pull the mop forward, pulling your legs back together as you pull the mop back. This small move benefits most of the muscles in your lower body.
If you know you will be going up and down the stairs quite a bit while you’re cleaning, consider carrying a light weight between one and 15 pounds. You can also use a walking lunge when you go up the stairs to help tone your hamstrings and glutes.
The next time you need to make beds, burn some extra calories by doing a side lunge while you tuck the sheets into the side of the bed. This move will not only engage most of the muscles in your lower body, it will also target the muscles on both the inside and outside of your thighs.
Finally, throw in some calf raises when you are handing washing the dishes by moving onto your toes and holding for three to 10 seconds before returning to standing on the floor.
Don’t Forget About Outdoor Chores
If your house is already clean, or you are looking to get outdoors on a beautiful day, outdoor chores can be a great way to get moving!
Does your garden need to be weeded or hoed? This one simple task can burn some serious calories—as much as 289 for every hour of work!
If your car has seen better days, grab a sponge as well as a bucket filled with warm water and some soap and wash your car by hand to burn approximately 230 calories per hour.
A great way to touch up the outside of your home while getting in a great workout is to get painting. In fact, painting large surfaces (like walls) can help you get rid of 250 to 300 calories per hour.
Finally, don’t abandon your gutters! Cleaning them out is a task that should be performed at least twice a year and can burn approximately 320 calories per hour.
Looking for other ways to get moving and build a more active lifestyle? Consider visiting your local CareNow® to talk with a medical professional!
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