You hear all the time how important exercise is to your health and longevity. But for a stay-at-home parent, just the thought of it is exhausting. When I get up in the morning, the last thing on my mind is working out. Sound familiar?
Then have I got news for you!! And this is exciting! You are actually burning calories and building muscle while doing housework and playing with the kids! And once you are aware of what you are doing, you can increase the amount you are burning! Let’s begin!
According to Fitday.com, everyday activities are helping you shred pounds and build muscle tone. Let’s start outdoors:
Yard work offers some of the most labor intensive household chores. Tasks like digging and raking the leaves not only burn a lot of calories but can help tone muscles in your arms and legs. Here are some statistics:
- 30 minutes of digging in your yard will burn about 315 calories, the same amount burned by 45 minutes of bicycling on flat terrain. Digging tones the muscles of your calves, thighs, arms and shoulders. If you do it vigorously enough and continue the activity for 20 minutes or more, you can raise your heart rate and strengthen your cardiovascular system.
- Washing your car works your arms and abdominals. For every 30 minutes of car washing, you’ll burn 143 calories.
- Weeding for 30 minutes burns 115 calories, the same amount you’d burn in 15 minutes of weight training. Weeding tones your thighs and buttocks. Just be careful to bend with your legs while keeping your spine straight, or you could hurt your back.
- Raking leaves for 30 minutes burns 225 calories. The resistance offered by the leaves makes this chore a type of weight training. Raking leaves tones all the major muscle groups in your body.
In house cleaning:
- Scrubbing the bath for 30 minutes burns 200 calories. Removing that stubborn soap scum from your tiles is a great way to tone the muscles of your arms and shoulders.
- Carrying shopping bags for 30 minutes burns 190 calories, and maybe more if the bags are particularly heavy. Distribute the weight evenly on each hand, or swap back and forth at regular intervals. Carrying too much weight on one side won’t just over develop those muscles, it could injure your spine.
- Making beds for 30 minutes burns 130 calories, the same number you’d use if you jogged on a treadmill or on flat terrain for 15 minutes.
- Cleaning windows for 30 minutes burns 125 calories, the same number used in 20 minutes of power yoga (about one-third the length of a typical power yoga class).
- Loading the dishwasher for 30 minutes burns 105 calories, which is less than the 160 calories burned when washing them by hand.
- Vacuuming for 30 minutes burns about 90 calories, the same amount you’d burn in 15 minutes of kick boxing.
- Dusting for 30 minutes burns about 50 calories.
- Ironing for 30 minutes burns about 70 calories and tones the muscles of the upper body. Stand up straight at the ironing board and press down firmly. Switch hands periodically so you don’t overdevelop one arm.
Pretty awesome if you ask me. Imagine all the things you did yesterday and all the calories you burned! Tomorrow I will tell you how you can create a workout by cleaning house. No more sore backs from cleaning; you will have sore legs and abs…but a good sore!!
Happy Tuesday Everyone!!