Turn your household chores into a weight loss workout with these tips!
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Disclaimer: This article should not be considered medical advice. Consult with your doctor before beginning any fitness program.
For people looking for ways to stay fit, healthy, and active, it can be overwhelming to simply hop on a treadmill or take up a new sport.
But did you know It’s possible to get a good workout without having to visit a gym or step foot outside of your home?
Experts reveal tips on how people can burn up to 500 calories daily from various household chores. It’s a great way to save on at-home workout equipment, and you’ll get a clean and tidy house at the end too!
Experts call this activity 'unintentional exercise' or NEAT (non-exercise activity thermogenesis). It’s most commonly associated with the 10,000 steps-a-day rule, but you can burn a decent amount of calories from tidying your home.
Dr Duston Morris, a professor of health promotion and health behaviour at Maryland University of Integrative Health, explained, 'If you're using house cleaning as a way to increase movement and physical activity, do 20 to 30 minutes each day.'
By cleaning the house, you can effectively be doing strength training and cardio workouts to burn those calories.
You may add gym movements like lunges or squats, or you can be more deliberate on tackling your house chores by putting more physical effort into them.
Dr Morris recommended changing tasks to promote muscular balance.
‘Focus on laundry and dusting one day, bathrooms the next, and vacuuming and sweeping on other days,’ he said.
You may begin by dusting your house first.
Although dusting and vacuuming might seem like basic chores, they can burn 80 calories for a person weighing 79 kilograms in 30 minutes.
According to certified personal trainer Stephanie Thomas, dusting engages the shoulders and arms, especially in hard-to-reach spots.
Thomas also said that you may add lunges or squats while moving around. Studies show that you will burn about 80 calories every minute you squat.
You can also do standing side leg lifts while dusting high shelves for a full-body workout.
Dr Morris emphasised that you should switch arms when cleaning so that you aren’t just working your dominant side.
When cleaning the bathroom, engage the muscles in your hands, arms, and shoulders while mopping bathroom tiles. This will burn 100 calories in half an hour.
You can also do standing calf raises and squats to give yourself an extra burn.
You can also burn calories in the kitchen as well! Handwash dishes to burn 160 calories in 30 minutes, or if you have a dishwasher, you can still burn around 105 calories by loading and unloading for the same amount of time.
Carrying heavier dishes will also work your upper body (make sure you don’t hurt your back though!). You can also try adding some inclined pushups against the countertop.
If you lean against an elevated surface, inclined pushups are relatively easier than traditional push-ups.
Laundry can burn calories and get your heart racing. You can also include pushups against a bed or couch as you fold clothes to get an incline. Thomas suggested doing five pushups between every five folded pieces of clothing.
Laundry can also make you lose around 50 calories in half an hour by squatting when loading and unloading the washer and dryer, carrying loaded laundry baskets, and putting away clothes.
For cleaning floors, vacuuming engages core muscles and can burn up to 80 calories in 30 minutes. Arms and shoulders must be engaged in this, too. By switching the hand position on the vacuum, mop, or broom, you can target various muscle groups.
Lastly, moving large items like beds, coffee tables, and sofas helps engage your upper body. You will also get to see to it that you don’t miss any dust underneath them.
If you want to incorporate more tips on keeping a healthy lifestyle and living longer, Dr Avi Roy, founder of Uda Longevity Drink, explained three simple tips in your daily routine to live healthier and longer. You can read more about her tips here.
Members, we understand that exercising isn’t really as simple as it’s cut out to be. We highly encourage consulting with your GP first before starting any fitness program!
Have you also tried incorporating workouts while cleaning the house? Do you have other workout routines that you do at home? Share them in the comments below!
For people looking for ways to stay fit, healthy, and active, it can be overwhelming to simply hop on a treadmill or take up a new sport.
But did you know It’s possible to get a good workout without having to visit a gym or step foot outside of your home?
Experts reveal tips on how people can burn up to 500 calories daily from various household chores. It’s a great way to save on at-home workout equipment, and you’ll get a clean and tidy house at the end too!
Experts call this activity 'unintentional exercise' or NEAT (non-exercise activity thermogenesis). It’s most commonly associated with the 10,000 steps-a-day rule, but you can burn a decent amount of calories from tidying your home.
Dr Duston Morris, a professor of health promotion and health behaviour at Maryland University of Integrative Health, explained, 'If you're using house cleaning as a way to increase movement and physical activity, do 20 to 30 minutes each day.'
You can incorporate workouts while cleaning your home. Credit: Shutterstock
By cleaning the house, you can effectively be doing strength training and cardio workouts to burn those calories.
You may add gym movements like lunges or squats, or you can be more deliberate on tackling your house chores by putting more physical effort into them.
Dr Morris recommended changing tasks to promote muscular balance.
‘Focus on laundry and dusting one day, bathrooms the next, and vacuuming and sweeping on other days,’ he said.
You may begin by dusting your house first.
Although dusting and vacuuming might seem like basic chores, they can burn 80 calories for a person weighing 79 kilograms in 30 minutes.
According to certified personal trainer Stephanie Thomas, dusting engages the shoulders and arms, especially in hard-to-reach spots.
Thomas also said that you may add lunges or squats while moving around. Studies show that you will burn about 80 calories every minute you squat.
You can also do standing side leg lifts while dusting high shelves for a full-body workout.
Dr Morris emphasised that you should switch arms when cleaning so that you aren’t just working your dominant side.
When cleaning the bathroom, engage the muscles in your hands, arms, and shoulders while mopping bathroom tiles. This will burn 100 calories in half an hour.
You can also do standing calf raises and squats to give yourself an extra burn.
You can also burn calories in the kitchen as well! Handwash dishes to burn 160 calories in 30 minutes, or if you have a dishwasher, you can still burn around 105 calories by loading and unloading for the same amount of time.
Carrying heavier dishes will also work your upper body (make sure you don’t hurt your back though!). You can also try adding some inclined pushups against the countertop.
If you lean against an elevated surface, inclined pushups are relatively easier than traditional push-ups.
Laundry can burn calories and get your heart racing. You can also include pushups against a bed or couch as you fold clothes to get an incline. Thomas suggested doing five pushups between every five folded pieces of clothing.
Laundry can also make you lose around 50 calories in half an hour by squatting when loading and unloading the washer and dryer, carrying loaded laundry baskets, and putting away clothes.
For cleaning floors, vacuuming engages core muscles and can burn up to 80 calories in 30 minutes. Arms and shoulders must be engaged in this, too. By switching the hand position on the vacuum, mop, or broom, you can target various muscle groups.
Lastly, moving large items like beds, coffee tables, and sofas helps engage your upper body. You will also get to see to it that you don’t miss any dust underneath them.
If you want to incorporate more tips on keeping a healthy lifestyle and living longer, Dr Avi Roy, founder of Uda Longevity Drink, explained three simple tips in your daily routine to live healthier and longer. You can read more about her tips here.
Members, we understand that exercising isn’t really as simple as it’s cut out to be. We highly encourage consulting with your GP first before starting any fitness program!
Have you also tried incorporating workouts while cleaning the house? Do you have other workout routines that you do at home? Share them in the comments below!
