Have you ever considered turning your daily chores in to an awesome house cleaning workout? Well, here’s how you can get that done!
Most of us are unaware of the simple things that help us stay fit as we go through the day.
Even as a professional basketball player, going for walks, doing house chores, and similar tasks play an integral part of staying in shape year round!
A solid house cleaning workout would fit perfectly in my schedule (especially in the summer), and I’m sure it would fit yours too!
Some of the most important principles of fitness are mistakenly perceived as complicated.
Often, we can be too busy to exercise at the gym due to work, issues at home, or any other activities. By far, the most common excuse that people make is that they are too busy or do not have enough time to work out.
But, it is not that difficult to get a workout done at home!
The house cleaning workout activities I will talk about below can easily suffice for keeping your fitness goals on track, and also allow you to keep up with your household chores!
Having these as options will let you accomplish more during your day, and also stay in shape!
It is common knowledge and scientific fact that in order to lose or maintain a healthy weight you must burn more calories than you consume.
The amount of calories any one person requires depends on their activity level; because the more active one is, the more calories they burn.
You honestly don’t have to spend a lot of money or time to get a good workout. Jobs done around the house can help you maintain your schedule, and you will burn extra calories through a thorough house cleaning workout in the process.
Your house will be spotless, and you can rest assured that you’ve burned many calories!
Best Exercises for a House Cleaning Workout
If you own or rent a home, there are always going to be activities for your house cleaning workout involving outside work to do.
My father is always working outside, and he has forearms the size I think I will never be able to obtain! Some yard work can be specifically muscle building, while others more for calorie burning alone. Furthermore, there are some great ways to burn calories without ever leaving the house.
These are especially good for rainy days, or days when you have too much work to do and cannot make it to the gym!
Keep reading below to find which household chores are the best for your house cleaning workout!
Unless you have an ultra-lite vacuum cleaner, most vacuums are pretty heavy and difficult to move.
Lugging them around is a workout in, and of itself. Take your time to really get the rooms clean!
Move furniture that has been sitting in the same spot for a long period of time, because that way you’ll get the aerobic activity of walking and pushing the vacuum cleaner, plus the anaerobic activity of moving furniture around.
All these moves are considered functional movement, because it is exercise that mimics everyday life. Becoming better at these activities allows us to perform better in our daily tasks, including the ones we are specifically working on!
Comparison-Prowler Sled Push:
It’s not nearly the same load, but it works your muscles in a similar fashion! Especially if you are using an older-heavier vacuum, you will definitely feel the effort you are putting in!
This is a house cleaning workout job that is best reserved for nice sunny days, so you can see if you’re missing any spots through the window. Get a stepladder and a wad of paper towels or regular towels, plus some good glass cleaner.
The act of climbing the ladder to get to the tops of the windows is a great aerobic exercise, and you get to tone your arms by wiping the glass cleaner off the sprayed windows.
If you have windows that tilt in for outside cleaning, do both sides to burn twice as many calories. Working until your windows are spotless will be more difficult than you probably are imaging!
Comparison- Lateral/Front Raises:
Spend an hour or two cleaning your windows and let me know if you aren’t feeling this in your shoulders! The movement is different than a dumbbell lateral or front raise, but your shoulders will feel it similarly!
Mopping the Floor:
There are actually two option here! You can this standing up with a mop and broom, or you can get down on your hands and knees for close up scrubbing.
Either way, you can cover a lot of territory on your non-carpeted floors; getting shiny floors, and burning calories in the process.
Be careful to not over strain your back! Work in a good athletic stance to work your core more, and relieve stress from your lower back!
Comparison-Battle Rope Training:
The movements are uniquely similar, and your body will be worked similarly as well! As I said before, stay in an athletic stance so you can move more efficiently, and do not risk hurting your back; just as with battle ropes!
Cleaning the Curtains or Blinds:
People generally don’t do this house cleaning workout job enough, and it needs to be done once or twice a year. Especially for someone such as myself with asthma, cleaning the curtains and blinds is imperative for breathing quality!
Get a blind cleaner, and a step stool.
The up and down of getting on and off the step stool will burn aerobic calories, and you’ll be able to tone your arms in the act of cleaning the blinds. Curtains need to be removed and dry-cleaned or washed in the washing machine.
The act of climbing ladders to unhook the curtains burns calories as well! This can be incredibly taxing depending on how well you do the cleaning!
Comparison- Step-Up and Press:
When you go to step-up on to a short ladder to perform this job, you will feel the comparison, I am sure! This house cleaning chore is very similar to step ups and lateral step ups.
Cleaning Out the Closet:
This is easily the job which I am sure my own mother wishes I would do more often, as I am a bit of a “hoarder” at times.
One great way to motivate yourself for this is to think about having a garage sale, and begin by cleaning out all your closets to find merchandise you can sell.
Take everything out of each closet, and dust/sweep the closet once it’s empty.
Then, put back in to the closet only those things you definitely want to keep. Everything else needs a place to store, until you decide to have your sale or donate the unnecessary items.
I actually did this once this past summer, and after two hours of rummaging through clothes and random items, I can promise you I was tired!
Comparison- Bent Over Row:
I am sure you can see the comparison here too! Every item in your closet will have to be lifted out of the closet in a controlled, rowing motion. I am sure your back and biceps will get a solid workout at home from this! Always lift with a neutral spine, and use your legs as a solid base!
Related Reading: Tips for Keeping Your Car Clean
Mow the Lawn With a Push Mower:
To make this job difficult, you can use a self-propelled push mower; or better yet have one that takes some effort to push around. You will be doing both aerobic, and anaerobic exercise in the process, and will have burned serious calories once you’ve mowed the entire lawn.
Add some trimming around trees and fences for added calorie burning, and muscle building work.
Comparison- Prowler Sled:
We’re back on the prowler again! Which is only right, because you should be using the prowler as often as you can! It is an excellent movement, and one which will provide benefits in many areas of your life!
Simple gardening; including hoeing, planting plants and seeds, and pulling weeds, burns calories and is something you can do all summer long. This past summer I actually planted my own garden for the first time!
The first few days of building the required area with proper fencing were intense!
Make as big a garden as your yard space allows! You’ll have the added advantage of adding homegrown food items to your dinner table when you plant a vegetable garden.
This is the reason I decided to make my own garden, and it turned out excellently!
Digging holes for plants burns as much as 500 calories per hour.
Weeding involves the need to bend and use the arm and ab muscles; both serve muscle building and functional movement!
Comparison- Too Many!:
For this I can’t name on exact exercise, because too many come to mind! Building and maintaining a garden is full body work. Try it out, and you will quickly learn!
Small Jobs that Disinfect Your House of Germs and Bacteria & Keep You Fit
The battle between germs and household owners is an endless one! You might wonder if household germs and bacteria have an advantage. Well, they are everywhere and should be controlled with care.
When you are planning for a hand-to-hand fight, make sure you have a few aces in your sleeve. By keeping household germs at bay, you actually work on improving your health by reducing the risks of infectious illnesses like colds and flu.
As a general rule of thumb, keep in mind that the high traffic areas from your home are the places which are often exposed to bacteria because you are constantly touching them or walking on them. Luckily, not all germs are dangerous.
But, yes, there are a few which might cause serious illness and these are the ones you should prepare to take care of. A recent study revealed that your kitchen sponge has more disease causing germs than a garbage can or the toilet seat.
When it comes to your bathroom, the item which carries the highest percentage of germs is actually your toothbrush. A great piece of advice is to have one of those funny UV toothbrush sanitizers next to it, to zap those nasty germs as fast as possible! We have to be thankful for living in 21st century and enjoying all the technology around us.
It’s amazing how it can help us live a better and cleaner life.
With this being said, here are 3 simple tips and tricks to reduce the level of bacteria into your house.
See Also: Is Your Shower Safe?
Take Care of Handles
Begin with the handles. As mentioned previously, places that everyone touches and walks-on are the riskiest ones.
This includes appliance handles, doorknobs and faucet levers.
Harmful microorganisms can live in these areas for multiple days, with you coming in touch with them multiple times. You should zap the door handles with disinfectants and make sure you use products that are EPA registered, so you can get the most out of your bacteria-killing efforts.
Next, you should do a thorough bed check. We spend a big part of our lives in beds and sofas, when sleeping or watching TV so making sure that these areas are cleaned from time to time is one of the things that can add to improving your overall health.
Wash pillow cases and sheets often, preferably at 90 degrees Celsius to kill germs also.
Some memory foam pillows come equipped with antimicrobial material to help you out!
Also, choose an effective antibacterial cycle to dry them.
The highest temperature setting is required to kill certain bacteria and viruses.
Additionally, you should follow healthy practices like washing your hands or taking a shower before coming in contact with linens
All dirty spots should be tackled with care! Begin from your kitchen. Anyone’s basic instinct would be to clean dishes. Yes, try to clean all dishes with dish soap and warm water. If possible, invest in a good dishwasher.
The next biggest concern would be “dirty tissues”. Have plenty of dustbins at home. Clean these wastebaskets with disinfecting sprays and wipes.
During the dish-washing cycle, you should keep these wastebaskets in mind. Try to keep these baskets as clean as possible. Any homeowners consider these as the most challenging spots at home.
Concluding Thoughts – How to Do a House Cleaning Workout
Now that you know the benefits of doing some housework, try not to find excuses to avoid it! Remember that an active lifestyle overall is the key to a healthier body.
Not being able to go to the gym or hit the treadmill is not an excuse to just sit down and do nothing at home.
Get up, and get moving!
Especially in the summer, taking a weekend to accomplish to do this house cleaning workout once every few weeks will keep your house clean and organized, while also burning an exceptional amount of calories!