Taking care of the house is a thankless job and is a never ending job. I remember that my mom used to be always busy with her household chores and never gets the time to do any workout “There is no finish line.”. One day when I came back from my workout and saw my mom doing her regular housework, an idea struck me- an idea where I thought why we don’t transform the daily housework into a daily workout. Why not make the most of it? The next thing I did was to guide my Mom to correct the posture while doing her household work.
Most housewives struggle with the fact that due to lack of time they usually skip working out. Like any other physical activity, housework can tone muscles if you do it correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness level—especially for those who do little or no physical activity or are just getting started.
Lunges (Vacuum Cleaning): When you are doing vacuum cleaning, you can walk in a Lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings
Squat: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. Squats is full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.
Make a circle. Instead of cleaning here and there when scrubbing the Glass doors or cleaning windows, make long, sweeping movements. For example, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending!) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold small bucket of water in your other hand to increase the strengthening of your arms.
Sweeping: While sweeping tuck your stomach and oblique muscles in, Back straight and bring the bristles of the broom as far as possible and pull in.
Dance on beat! Turn on the music system while doing the household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat. To know more about Dance you can check this blog written by my fellow coach Shimpli Patil
Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times, believe me this is really great exercise for your hamstrings. Try to straighten your back. You can simulate your own step aerobics class this way!
Loading the Washing machine: When you are loading or unloading your washing machine just twist and move. This movement will help to strengthen your core.
Sculpt and Fold: Lifting laundry can be toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.
Take a swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent- swing away to beat out the dust and dirt. In this activity you will involve more muscles than vacuuming alone and help you get some fresh air.
Always prefer stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help you machineries.