As you bring more movement through physical activities, let’s not overlook the physical activities you do at home with your household chores.  Believe it or not, household chores are considered exercise with healthy movement benefits as you mindfully focus on how you do them.  They do count, especially if you are doing them intentionally and be happily aware of how they already do benefit you and how you can extend their benefits further.

Here are seven household chores done with intentionality as exercise that will help you achieve this:   

Household Chores as Exercise

1.  Vacuuming: 

Works on your legs, arms and stomach muscles.

As you vacuum, lunge with each forward push of the vacuum.  Be mindful how far you lunge so as not to lose your balance.  Pay attention and involve your stomach muscles and switch arms to balance your workout evenly.

2.  Sweeping/Mopping:

Strengthens your arms, legs and stomach muscles.

Use long, extended,and intentional strokes giving attention to your whole body.  Bend at the knees and hips as you use your broom or mop.

3.  Washing Windows:

Works your shoulders, arm, and calves.

Reach as high and low as you safely can, using both arms to stretch and strengthen your upper body.  Use a step stool with care for those high hard to reach areas and for an extra small workout for your calf muscles.

4.  Gardening:

Provides a full-body workout while improving strength and flexibility.

Digging, planting, weeding, and raking are great for involving your various muscle groups.  Remember to squat instead of bending over.  Protect your precious back.

5.  Carrying Groceries:

Strengthens the arms and legs, also works on improving your cardiovascular health.

Carry bags evenly with both hands.  Use your bags and packages as weights.  If you have stairs, take those fully or partially instead of the elevator for an added cardiovascular workout.

6.  Laundry:

Works the arms, legs, and stomach muscles.  Do squats when picking up clothes to put them into your laundry baskets.  Lift your laundry baskets using your legs as you lift them too. Remember, protect that precious back of yours!  You can even start doing squats while you are folding, every little bit helps.  If you use bottles of detergent do bicep curls with them.

7.  Dishwashing:

Improves balance and stomach muscle strength.

Stand on one leg while washing dishes to improve balance and pay attention to your stomach muscles.  Switch your legs every few minutes.

For more ways to turn your household chores into a workout, check this article out!!

11 Ways to Turn Household Chores Into a Workout

Here are three questions to think about and consider as you incorporate your household chores into a healthy movement workout:

1.  What difference do you feel in your body as you intentionally focus on your posture while doing chores?

2.  Which household chore do you feel gives you the best workout?

3.  What other household activities that you do can become part of your healthy movement routine?

Please share your thoughts, insights, suggestions and any questions you have!

Share and ask here
 

Love and blessings,

Coach Angela Schmidt