One would think that it is obvious that any form of exercise, even in doing housework, would improve your overall mental health. In a study by University College London, it was found that as little as 20 minutes of housework per week reduced feelings of psychological distress.
Doing housework not only makes you feel better on the inside and outside, it lowers your stress level, and by doing a simple chore with more intensity can burn calories in the process. The American Heart Association categorizes housework as “moderate exercise,” and says that a person weighing 150 pounds who engages in 30 minutes of household chores can expect to burn the following:
General cleaning: 127 calories
Cleaning a bathroom – 200 calories
Doing laundry – 133 calories
Making beds – 130 calories
Washing windows – 125 calories
Vacuuming – 123 calories
Ironing –70 calories
Dusting – 50 calories
Cooking: 92 calories
Trimming shrubs: 157 calories
And if you add 30 minutes of chores to a 30-minute session of a more traditional fitness activity (like walking or biking), you end up with a full hour of exercise — the amount experts recommend for people trying to lose weight. That can be easier on your schedule than trying to fit in a 60-minute workout all at once.
Just a few extra tips when cleaning:
Use music while cleaning, rock and roll, party hits, anything upbeat that will help you move a little faster and have fun, who says excising / cleaning has to be a bore?
Remember to tighten your abs, whether you are vacuuming or putting away dishes, a few abdominal squeezes is more than you usually get.
Add in some stretches, lunges and squats. When cleaning the shower squat to clean the bottom of the shower and stretch to reach the top. Make a point to stretch your sides when cleaning mirrors. Vacuuming is the easiest way to get in some lunges throughout the day.
When doing laundry load that basket up… lift some weight. If your washer and dryer involves a location with stairs, increase your speed on the steps with a heavy basket. You may be able to burn even more calories. When putting folded laundry away, incorporate squats or deep stretches, stand a little farther from the closet or dresser so you have to reach.
When cleaning non carpeted floors and using a mop, incorporate your lunges into your mopping patterns. But the most effective way to maximize your workout is on your hands and knees scrubbing the floor. Use big circular motions to exercise your arms, scrubbing out a stubborn stain or dirt mark off a floor with some intensity not only helps take out frustrations, but your arms will be burning afterwards.
While even the most intensely calorie-burning chores can’t replace structured exercise completely, every little bit of activity helps. Can you think of a better way to use 30 minutes of your time that provide more benefits than just exercising, such as a more organized house, a beautiful yard, and the feeling of satisfaction from having a clean home.
Staying healthy doesn’t have to be a chore, but chores sure can help staying healthy! Learn more tips and news about healthy living from Health Insurance Specialists. Compare and buy insurance directly from our Online Health Insurance Store >>