The human body is naturally designed for movement, yet the demands of modern life in the 21st century often promote a sedentary lifestyle, worsened by technological advancements.
Prolonged periods of physical inactivity can result in various health issues. However, not everyone is able to engage in rigorous daily exercise routines. For those seeking to maintain health without strenuous workouts, a practical solution lies in turning everyday household chores into a form of exercise.
Why Exercise?
While exercise keeps the body strong and healthy, it also benefits the mind. Aside from strengthening your muscles, it can help boost your mood and allow you to de-stress and sleep well.
Usually, exercise is associated with gyms, running, or yoga, all of which take time and money. However, before humans became sedentary, people stayed active without going to the gym.
All they did was move their body—walk, carry things, and clean their house. Even stretching on a daily basis is good for us.
If you do not like working out in the gym, running, or doing yoga, get ready to tick off these household chores from your to-do list:
Vacuuming
Because vacuuming involves walking, pushing, and some lifting, this household chore can be a low-impact way to get yourself moving. However, if you want to take it a step further, you can do lunges during the task.
As you’re pushing the vacuum, take a step and bend your front leg and back leg to a 90-degree angle while allowing yourself to sink lower. Hold this position for 5 seconds before taking another step.
Dusting
Dusting requires arm work, and if you have high shelves and cupboards, you may have to do a bit of stretching too. To allow for more movement, opt for a rag instead of a duster so you can move your whole arm rather than just your hand or forearm.
If you can, keep your muscles engaged while you dust to maximize the benefits. Another modification would be wearing arm weights. The added resistance will help strengthen your arm muscles.
Cleaning Windows
Cleaning windows not only keeps your home sparkling but also doubles as a workout for your arms. The circular motions required engage not just your arms but also your back muscles.
For an effective workout, ensure you distribute effort evenly between both hands, maintaining engagement in both your arms and back. To add an extra challenge, consider using arm weights while dusting.
Scrubbing Floors
Whether you're scrubbing the toilet or the garage floor, scrubbing floors provides a fantastic core workout. By keeping your core engaged throughout, it can feel like you're holding a plank.
Alternatively, try a modified plank: while on all fours, lift your knees and shift your weight onto your hands and toes. Repeat this for one minute or as long as you can manage each time you scrub floors.
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Folding The Laundry
While it may not seem like much of an exercise, folding laundry can get your arms moving. Transform this simple chore into a workout by placing your laundry basket on the floor and doing squats each time you pick up an item to fold.
To do squats properly, stand hip-width apart and, without letting your knees go beyond your toes, bend your knees all the way until your thighs are parallel to the ground. You could stay higher if going all the way is too much for you.
Keep squatting until you have folded all your laundry.
Washing The Dishes
Give your body a break from sitting all day. Just walking in place while washing dishes provides enough exercise for your legs.
If you're up for more, try calf raises. Stand hip-width apart, lift onto the balls of your feet, then lower back down.
It's straightforward but effective for strengthening your legs.
Taking Out The Trash
Build strength in your biceps while taking out the trash. Simply hold a garbage bag in each hand and perform bicep curls as you walk from your kitchen to the outside trash bin.
Keep your elbows close to your torso, lower your forearms to your hips, and then raise them back up parallel to your elbows.
Mowing The Lawn
Mowing the lawn isn't just a stroll. It's a workout that blends strength training with cardio. Pushing the mower across your yard engages muscles and gets your heart pumping.
Want to intensify your workout? Try lunges or strap weights to your legs while you mow.
Washing The Car
Washing your car is more than just cleaning—it's a full-body workout. As you reach into every nook and cranny, you're stretching and flexing your arms and back muscles.
Try incorporating squats when you dip your sponge into the bucket, or add calf raises while scrubbing the upper areas. It's a practical way to multitask fitness with cleanliness.
Shoveling Snow
If you live in a snowy area, shoveling is a no-brainer. It engages your entire body with heavy lifting that demands all your muscles to collaborate.
Nonetheless, it's a tedious task, so remember to stretch before you begin shoveling to stay safe.
What To Do After Finishing All Your Chores
Give your body a break from turning household chores into a workout. Rest and relax with our Muscle Bath Soak to rejuvenate in just 20 minutes.
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