If you find it hard to exercise when you’re pressed for time, you’ll be happy to know that household chores like vacuuming, gardening, and dusting can burn a good chunk of time. amount of calories. Also, moderate-intensity housework counts toward the recommended 150 minutes of weekly exercise.
Household chores can also help you gain strength, improve mobility, and increase your metabolism, which can help you maintain a healthy weight. In addition to a cleaner living space, performing these tasks can help maintain your mobility, making all your other daily movements easier.
We calculated the number of calories a person weighing 79 kg burns performing the following activities at moderate intensity. If you weigh more, you’ll burn more calories, and if you weigh less, you’ll burn fewer calories. Read on to find out how many calories you burn doing home maintenance tasks like vacuuming, tidying up, washing windows and mowing the lawn.
How many calories do you burn while vacuuming?
Vacuuming for half an hour burns around 80 calories for a 79 kg person, and is a viable form of exercise that works your upper body, core and legs. A small study in 2019 showed that vacuuming is a physically demanding task that also works your arm muscles. Lifting the vacuum was more intensive than using pushing and pulling motions to vacuum, which is something to remember if you dread carrying the unit to different levels of your home. Try vacuuming on your tiptoes or in a squatting position to strengthen your leg muscles.
Tips for turning housework into a workout:
Work your abdominal muscles and maintain good posture while performing all tasks.
Use proper body mechanics when lifting and carrying objects and when pushing and pulling them.
Avoid overstretching or twisting your body without properly engaging your abdominal muscles.
Use your non-dominant arm and hand to perform the tasks, allowing the other side to rest and giving you a more balanced workout.
Instead of squatting in front of a low counter or bending to reach low objects, adopt a squatting position.
You can add push-ups, toe raises, and heel raises, or do walking lunges, high knees, and high kicks while moving.
Use portable weights, such as a weight vest and wrist or ankle weights, to improve your balance and build strength.
How many calories do you burn storing or carrying things?
Tidying up burns around 238 calories per hour, while moving and carrying boxes burns around 588 calories per hour. Do a few gentle stretches to compensate for the repetitive movements you are performing. If you’re carrying bags or items in your hand, do a few bicep curls.
Taking care of household chores can have a positive effect on brain health, which is linked to physical health. Results from a small 2021 study of older adults showed that housework-related physical activity is positively associated with brain volume, specifically gray matter volume, in the hippocampus and frontal lobe.
How many calories do you burn dusting or scrubbing?
If you dust for an hour, you will burn about 159 calories and your house will be cleaner, which will have a positive impact on your health. On the other hand, if you do heavier cleaning jobs, like washing windows, you’ll burn between 318 and 378 calories per hour. It’s a good idea to do a few gentle back bends every 15 minutes of dusting or scrubbing, as these tasks require bending forward often.
Turn up the volume
Crank up the volume to boost your mood, energy and motivation. Listening to music while doing your household chores has several benefits. According to a 2020 meta-analysis, music has a positive influence on physical performance, perceived exertion, and oxygen efficiency.
How many calories do you burn making your bed?
Creating a daily routine that includes making your bed can have a positive impact on your mental health and set you up for a productive day. You can burn about 80 calories by making your bed for 30 minutes. However, since it will probably only take you 5 minutes, this task only burns 13 calories.
How many calories do you burn sweeping and mopping?
The sweep burns around 318 calories per hour and works your shoulders, triceps and biceps, as well as your core, if you pay attention. The sweep is a little less intense and burns around 159 calories per hour. Work your arm muscles and try switching sides occasionally for a more balanced core and shoulder workout.
How many calories do you burn mowing the lawn or doing yard work?
For a 79kg person, mowing the lawn with a push mower burns around 318 calories per hour. Try to keep your body in line with the mower. If you notice that you are using one side of your body more than the other, make the necessary corrections.
Light to moderate yard work, such as raking and bagging leaves, burns about 317 calories per hour. You can expect to burn between 436 and 477 calories per hour doing heavy gardening work such as digging.
How many calories do you burn while gardening?
Gardening activities such as pruning, weeding, and planting are moderate-intensity exercises that burn about 398 calories per hour. Remember to balance yourself in a comfortable squatting position rather than leaning forward, which can cause lower back strain. Use a cushion under your knees if gardening in a kneeling position.
Research shows that gardening has a positive impact on mental and physical health. A 2020 study and meta-analysis suggests that community gardening is linked to a significant reduction in body mass index (BMI).
How many calories do you burn doing laundry and folding it?
For a 79kg person, doing laundry and folding clothes for an hour burns about 159 calories. If you have a front-loading washer or dryer, try crouching down to get laundry in and out, rather than leaning back. When lifting heavy baskets, be sure to push with your legs and keep your shoulders stable.
The next time you want to burn calories without doing a classic workout, clean up. Maintaining a clean and orderly home and garden can help improve your physical fitness and overall well-being. Engage the proper muscles and maintain good physical shape while you perform household chores to avoid injury and get the most out of your session. Be creative and find different ways to add exercises or movements to your usual tasks. Your home, your body, and your mind will thank you, and you may want to keep exercising regularly.