Previous generations didn’t think about how it would firm their thighs or strengthen their pectorals, but they stayed in great shape doing it. Long before Stairmasters and aerobics, men and women kept with daily doses of good, old-fashioned housework.
Though times have changed with the introduction of the vacuum and other so-called labor-saving devices, there’s still a lot of benefit to be gotten from household chores.
“Many people don’t realize that you can get a workout cleaning your house or washing your car,” says Kiana Tom of Sunset Beach, who is co-host of the ESPN television show “BodyShaping.”
If you want to work out, but don’t have the time, or would like to augment your current exercise routine, the answer may be in the dust on your tables or the mud on your car.
Exer-Cleaning: Get Fit While Cleaning
To get a good “exer-cleaning” workout, you’ll probably need to change your cleaning methods a little. “When doing cardiovascular work such as vacuuming and dusting, pick up the pace,” Tom says. “Also exaggerate movements more than usual and take more time with some tasks than you might otherwise.”
Cardio-Vacuum
Vacuuming is a high-energy chore that is comparable to brisk walking, says Jerry Tyler, a personal trainer. “Vacuuming not only provides cardiovascular conditioning, but it also works your legs and shoulders.” To cardio-vac effectively:
- Exaggerate your movements and switch hands frequently to give both sides of your body a comparable workout.
- Vacuum nonstop for at least 20 minutes to start burning fat.
- If you need more cardio, try jogging in place after vacuuming.
Deltoid-Dust
Make dusting an aerobic activity that will also work your arms and shoulders. Quickly and briskly dust, using not just your forearm and hand but your entire shoulder. Do circular movements until the muscle starts to burn and then switch arms.
Workout and Wash the Car
Washing the car is a good cardio workout that works your arms if you keep moving. Remember to change arms frequently to balance the workout.
Stair-Climb
If you have stairs, they provide a great workout. Running steps and bleachers is a common training exercise for athletes. Stair work conditions your legs and provides an aerobic workout.
- Try making several trips up and down the stairs while cleaning.
- To add variety, do backward and forward lunges off the bottom step.
Strength Training Exercises
Once you’ve completed the cardio-cleaning, it’s time to do some resistance exercises to strengthen muscles.
Firm-and-Tone with the Dishes
When unloading the dishwasher, instead of bending over, do squats. Hold the dishes close to your body, keep your back straight, and lower yourself slowly to a sitting position. Stand up slowly and repeat 20-40 times for a good leg and bottom workout.
Strength-Train with the Groceries
Make a weightlifting session out of bringing in the groceries. Paper bags typically weigh between 8-10 pounds. Carry them close to your chest and perform squats with two or three bags. Perform 15-20 squats per bag.
Upper Body Exercises
Use canned goods or jugs of milk and water to work your upper body. Perform exercises like biceps curls, triceps extensions, and bent-over rows. Repeat each movement 12-15 times to strengthen your arms and chest.
Strengthen Thighs While Polishing the Floor
To work the inner and outer thighs while cleaning, move side to side when vacuuming or mopping the floor. You can even slide across the kitchen floor for a fun workout. Use a slide board to safely strengthen these muscles.
Stretching
Stretching is essential after exer-cleaning. Reach for items and hold the stretch for 30 seconds. Stretching helps prevent injury and improves flexibility.
Additional Tips
- Exercise at least 20 minutes, three times a week, for cardiovascular health.
- Weight training can be done once a week to maintain muscle tone.
- Keep good posture while exer-cleaning, and stop if you experience pain.
Inexpensive equipment, like dumbbells and exercise tubing, can add variety to your exer-cleaning routine. Floor exercises like pushups, sit-ups, and leg lifts are also great additions.
Conclusion
Exer-cleaning is a fun and effective way to incorporate fitness into your daily routine. By combining housework with exercise, you can maintain a healthy lifestyle while keeping your home clean.
