If you can’t find the time have to hit the gym and you don’t want to purchase expensive exercise machines, get more physical with your everyday housework to strengthen and tone your body. MayoClinic.com recommends 30 minutes of exercise each day, and one way to achieve this and end up with a clean house is to incorporate vigorous and deliberate movements into your vacuuming, dusting, organizing and cleaning.
Vacuum Lunges
According to the American Council of Exercise, lunges work the hamstrings, quadriceps and gluteal muscles. By incorporating lunges into the pushing and pulling movement of vacuuming, you can strengthen and firm up your hips and thighs. As you push the vacuum forward, take a step with your right leg, shift most of your weight onto the right foot and keep your left foot in place. Bend your right hip and knee and lower your body toward the floor until your right thigh is parallel to the floor and your left knee is a few inches from the floor. During this movement, keep your torso and head up and your back straight. As you pull the vacuum backward, push up with your right foot and return to a standing position. Step with the left leg and repeat. Alternate legs as you continue to vacuum.
Deltoid Dusting
Fitness expert Kiana Tom states that you can get in a good cardiovascular workout while house cleaning simply by picking up the pace and exaggerating the movements. Deltoid dusting with vigorous circular movements is one way to achieve this and work your shoulder and arm muscles. Tom suggests clearing the tops of all the furniture before starting so you can work for several minutes without stopping. Using your right arm, from shoulder to hand, dust a piece of furniture with quick circular strokes. When you start to feel a burn in the muscles, switch to your left arm. Continue alternating arms until all the furniture has been dusted.
Dish Lifts
Carolyn Barnes, certified Pilates instructor, health and fitness coach and founder of cLEANmomma, recommends doing the dish lift exercise to strengthen and tone your calf muscles. When you unload the dishwasher and place the dishes on upper shelves, reach up and stand on your tiptoes. Tighten your calf muscles and hold the contraction for three seconds. Relax, lower your heels to the floor, pick up another dish and repeat.
Floor-Cleaning Core Workout
Steve Markovich, creator of a fitness program he calls Aerobic House Cleaning, recommends getting down on all fours to clean your kitchen floors. Markovich states that you can get in a good core workout with his cleaning technique. Wear knee pads to protect your knees, get on your hands and knees and apply a cleaning solution onto the floor a few feet in front of your body. Start by holding a soft-bristled brush or a rag in your right hand and while supporting your body with your left arm, contract your abdominal muscles, reach forward as far as you can and scrub the floor. Move back to the starting position and repeat. As you move to other areas of the floor, alternate arms. Wipe or buff the floor in the same fashion to complete the job.
References
- MayoClinic.com: How Much Should the Average Adult Exercise Every Day?
- American Council on Exercise: Forward Lunge
- Los Angeles Times: Housecleaning Cardio-Exercises Whittle Inches While You Work
- ABC News: Strengthen Your Calves With Dish Lifts
- Pittsburgh Post-Gazette: Former Gym Rat Turns Housecleaning Into a Workout
Member Comments