For the most part, you’d be hard-pressed to find a thriving professional who feels like they’ve got time on their hands. We all have fitness goals and ambitions, but time can get away from us. It seems chronically inconvenient to carve out time to hit the gym or go for a run. This is particularly true when you have a demanding career, kids’ sports and activities to get to, and a home to take care of.
Therein lies your solution!
When you want to get fit but can’t make time for a “real” workout, pull double duty. You’d be surprised just how much of a workout your household chores can be – so knock out two birds with one stone!
7 Household Chores for Extra Aerobic Exercise & Strength-Training
Chore #1 – Painting
If you’ve ever taken on the task of repainting a room, you know just how tiring it can be. There’s the up-and-down on the step ladder, the squatting to reach the baseboards, and the full, satisfying motion of a paint roller. Between your primer and the paint, you can get plenty of coats in. Painting the ceiling is a special challenge – not often necessary, but a workout to be sure!
Chore #2 – Power Washing
Power washers force you to control a constant stream of water hitting at least 2,400 PSI. That takes enormous muscle control, particularly for a sustained period. It also involves reaching, crouching, and sweeping arm movements that build muscle. Plus, there’s nothing more satisfying that blasting the grime off the deck!
Chore #3 – Lawn Maintenance
During Southern summers, lawn maintenance is a weekly demand. I’m not just talking about mowing – but weed eating, tending flower beds, and trimming trees. To get the most out of this workout, you’ll want a push mower. It doesn’t have to be fully manual, but that’s even better! Like power washing, weed eating demands you hold a powerful machine. It demands arm strength and a steady hand. You can also exercise with gardening: weeding, mulching, digging holes, and hauling dirt.
Chore #4 – Cleaning Out the Attic or Garage
There’s still time to tackle those dreaded Spring-Cleaning tasks! Emptying, sorting, and organizing the attic, shed, or garage is a workout. The attic will have you going up stairs and ladders while both involve heavy lifting.
Chore #5 – Washing the Car
I know how easy it is to hit the automatic car wash but save yourself the money and burn some calories instead. Not only will you work your upper body and arms, but getting the tires and hubcaps means squatting. Wash, wax, and rinse!
Chore #6 – Walking the Dog
Man’s best friend needs regular exercise just like we do. When you take the dog out, turn it into a workout. Set a brisk pace or run for a maximized aerobic benefit. By picking up the pace, taking a longer path, or adding in an extra walk each day, both you and your furry friend will benefit.
Chore #7 – Cleaning Windows
I don’t know anyone who likes cleaning windows, but if you have kids or pets, it’s a necessity. In the South, too, window screens can collect all kinds of webs and bugs. Cleaning windows inside and out, including screens, is a time-consuming chore. It’s also a great workout for your arms and shoulders.
Get the Most Out of Your Exercises
When it comes to physical activity, every little bit counts. Part of utilizing chores for exercise also means thinking about the exercise. That means you still need to consider things like proper form, which you should always do to avoid strain and injury. Additionally, be sure you’re drinking enough water – particularly during hot outdoor work.
Just about anything can turn into exercise if you’re willing to challenge yourself! Add some arm and leg weights, do squats or lunges in between steps, and go the proverbial extra mile. The best part? Chores are a collaborative family effort. Get your spouse and kids involved to both divvy up the work and spread around the benefits of exercise.
Which, by the way – it’s not a chore, but playing with your kids is another great way to work out. Even if your children are past playing tag or jumping on the trampoline, you can always play sports, bike together, swim, and find out activities that increase your heart rate and improve your relationship all at once.
What’s the best chore for exercise that you do? Share in the comments!