Turn Housework into an Aerobic Workout © Dr. Eileen Silva 2006
Are you a busy homemaker and mother with no time or money for gyms and workout trainers, but you still want to lose weight, keep fit, and get your cardio workouts? You can intensify and adjust your housecleaning chores to create a unique and cardiovascular routine that fits your schedule and your situation. While just regular housecleaning alone won’t keep you in shape, an intense routine that raises and keeps your heart rate in its target zone for at least 20 minutes a day will help you slim up and get fit.
You can use your housecleaning activities for a great aerobic workout by combining brisk activities with muscle contractions and correct breathing. Warm up with light dusting, straightening, and tidying. Then build up intensity and speed to raise heart rate to your workout zone. Remember to keep your heart rate up as you work by filling in the gaps of activity with dancing, exercises, or running in place.
Mop, sweep, or vacuum swiftly, breathing and lunging, switching sides to work out both arms. Lunge and bend when loading the washer and dryer and do squats, push-ups, or other exercises while cooking food in the microwave or waiting for the dryer to finish. Put your whole body into mopping, scrubbing, or stair climbing including swinging arms, pumping legs, and exaggerated movements.
If you live in a two story house, make good use of the stairs, taking as many trips up and down as possible. Alternate upstairs and downstairs chores, carry small loads of laundry at a time, and take the stairs at a run. When unloading the dishwasher, bend and stretch, changing sides to balance muscle work. Clean bathrooms aggressively, walk briskly when taking out garbage, bringing in groceries, getting the mail, or walking the dog.
Turn on music that energizes you, dance your way through your chores, and keep your heart rate up as you work. Always exercise your abdominal and torso muscles as you work, stretch your body in every direction, and alternate sides to keep exercise evenly spread out.
If you have children around, take time for small races and chases around the house or yard in the midst of the chores. The children will enjoy it, and you will add to your workout. Wearing a pedometer can encourage you to take extra steps; try walking up to 10,000 steps a day. Cool down with lighter chores. Enjoy your personalized workout, your clean house, and your slimmer fitter self.
You can use your housecleaning activities for a great aerobic workout by combining brisk activities with muscle contractions and correct breathing. Warm up with light dusting, straightening, and tidying. Then build up intensity and speed to raise heart rate to your workout zone. Remember to keep your heart rate up as you work by filling in the gaps of activity with dancing, exercises, or running in place.
Mop, sweep, or vacuum swiftly, breathing and lunging, switching sides to work out both arms. Lunge and bend when loading the washer and dryer and do squats, push-ups, or other exercises while cooking food in the microwave or waiting for the dryer to finish. Put your whole body into mopping, scrubbing, or stair climbing including swinging arms, pumping legs, and exaggerated movements.
If you live in a two story house, make good use of the stairs, taking as many trips up and down as possible. Alternate upstairs and downstairs chores, carry small loads of laundry at a time, and take the stairs at a run. When unloading the dishwasher, bend and stretch, changing sides to balance muscle work. Clean bathrooms aggressively, walk briskly when taking out garbage, bringing in groceries, getting the mail, or walking the dog.
Turn on music that energizes you, dance your way through your chores, and keep your heart rate up as you work. Always exercise your abdominal and torso muscles as you work, stretch your body in every direction, and alternate sides to keep exercise evenly spread out.
If you have children around, take time for small races and chases around the house or yard in the midst of the chores. The children will enjoy it, and you will add to your workout. Wearing a pedometer can encourage you to take extra steps; try walking up to 10,000 steps a day. Cool down with lighter chores. Enjoy your personalized workout, your clean house, and your slimmer fitter self.
posted by Eileen Silva, Ph.D.,N.D. | 8:15 AM
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