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Cleaning is sometimes an unpleasant necessity, but also a good opportunity to move around. So why not combine pleasant training with useful cleaning up? We suggest which home activities will help us burn calories and strengthen muscles.

While performing household chores, we can exercise individual parts of the body, improving them, making them more flexible and slender, and, as a result, lose weight. Housewives burn an average of about 360 kcal per day more compared to those who avoid housework, and thus are often thinner. Vacuuming alone burns up to 120 kcal!

-Contemporary women have so many roles and responsibilities that it is difficult for them to find time for everything. That is why they are reluctant to spend their free time cleaning, but they like to have clean houses. The combination of home cleaning and training is a good solution for all busy women - says Ewelina Stępniak, specialist at Spontex.

With which chores will you lose weight faster?

Thorough cleaning takes several hours or even a full day. It's good to make the most of this time and strengthen your muscles and body. Fitness trainers encourage you to exercise your muscles while performing your daily activities. One of the trainers who encourage you to use every free moment to exercise is Sylwia Wiesenberg, who shows women how coffee brewing can be transformed into effective leg training and how to firm the buttocks in the kitchen.

Homework that involves the most muscle groups is, among others washing the bathroom - and washing windows or the car. During half an hour of such activity, you will burn about 135 kcal. However, you need to consciously tense individual parts of the muscles.

The most important thing to do in basic housework is to work your leg muscles carefully. When reaching for items on the floor (such as a laundry bowl, baby toys, mop bucket, etc.), squat instead of leaning on straight legs. If you stick to this rule, you will significantly increase the effectiveness of the cleaning exercises.

This will be useful to you

How many calories can you burn during housework?

Calories burned during cleaning for 30 minutes:

  • Vacuuming - 120 kcal.
  • Cleaning the floor - 120 kcal.
  • Cleaning the bathroom - 160 kcal
  • Window or car cleaning - 135 kcal
  • made beds - 100 kcal.

If you like singing while cleaning, great! Singing burns an extra 60 calories.

READ MORE>>Exercises for the leg muscles during ironing

Source: Map of Spontex Polska

Exercise your legs by pressing

Ironing is the perfect time to slim your legs and strengthen your hand muscles. Place a bowl of washed clothes on the floor next to the ironing board. Then stand up straight with your feet hip-width apart. Squat while reaching for your clothes (don't lift your heels off the floor). While ironing, lift your heels up to tighten your calf muscles. Remember to keep your back straight. Additionally, you can tighten your buttocks and abdominal muscles.

If you iron in this way, a monotonous and boring household activity will turn into a fruitful exercise.

Whole body training while cleaning windows, showering, bathroom tiles

When washing vertical surfaces, you exercise your upper and lower body. During this time, the muscles of the arms, arms, shoulders and legs work the most.

Start washing the selected area with a vertical movement from top to bottom, changing your hand every 15 seconds. If you need to reach lower while washing, be sure not to bend over. Do squats, thanks to which you will significantly strengthen your legs.

During the next exercise, raise your straightened arm and move it alternately left and right. You will probably need to reach lower when cleaning vertical surfaces. Then stand in your legs, bend one leg at the knee and keep the other leg straight. Transfer your weight once on the right and once on the left leg.

Watch the video: Exercises to slim down the arms

Wiping dust and washing countertops as a way to strengthen arm muscles

During this exercise, you will strengthen the inner and outer muscles of your arms. Stand in front of the horizontal surface to be cleaned and straighten your back. Put a sponge or towel on it and move your extended arm left and right. Change your hand from time to time. To stimulate more body parts, tense your abs and glutes.

Train your leg muscles by washing the floor

Washing the floor with a mop is a very good opportunity to strengthen the muscles of the legs and make the spine more flexible. Hold the mop handle firmly with both hands. Then, lean on your right leg and lift your left leg up (you can lift your leg straight or bent at the knee). Do an exercise for two legs. Sometimes, however, the mop does notit is enough and we wash hard-to-reach places by kneeling. When doing household chores that involve long kneeling, periodically take a break by doing what is known as a cat's back.

Perform a propped knee. Place your hands shoulder-width apart and your knees hip-width apart. The head should form a straight line with the spine. After taking this position, slowly push your spine upwards, push your head towards your sternum and push your pelvis forward.

Watch the video: Plank - abdominal and arm shaping exercise

Basic rules of training while cleaning

As with any training, even when cleaning you should remember about a few rules important for your he alth.

  1. When exercising or cleaning, remember to keep your spine straight and not to freeze for long moments in positions that strain your joints.
  2. It is best to engage both sides of the body - thanks to this you will strengthen both the right and left arms, forearms and both legs.
  3. You should consciously carry out activities that we usually do automatically.
  4. You can't overdo it - overstraining doesn't lead to an improvement in our well-being.
  5. After you finish cleaning, you shouldn't forget about stretching, which will avoid soreness.

- Remember that cleaning is not a substitute for training tailored to a given person, but can complement an active life or a good stimulus to get up from the couch. As we all know, movement is endorphins and endorphins are happiness, even after vigorously washing the floor we will feel 100 times better - says Aleksandra Kucewicz-Nastały, personal fitness trainer.

Exercising to the beat of the music

To make the time spent on cleaning more pleasant, let's also take care of the right music - it will definitely help to set the rhythm of the activities performed, and interestingly, half an hour of singing will burn another 60 kcal and exercise the diaphragm.

Treating cleaning as a he althy exercise should help you feel better - it will not only strengthen certain parts of our muscles and burn extra calories, but also release endorphins, i.e. happiness hormones, which are responsible for the satisfaction level achieved after exercise.

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Slimming