Sweeping to laundry: 6 household chores to burn those extra calories

While going to the gym may seem like the only way to burn calories, doing household chores can be a budget-friendly way to fitness.
household chores for more movement
Trying to move more? Give good old household chores a try! Image courtesy: Shutterstock
Shifa Khan Published: 9 Mar 2022, 15:15 pm IST
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Did you know that lifting up that load of dirty clothes can be a strength training exercise and washing them can be a form of cardio? And, you get clean laundry for the upcoming week as you get fitter and sexier! Well, not just doing laundry makes for a good workout, other household chores can also improve your cardiovascular health and keep those muscles pumping!

Sourabh Arya, a New Delhi-based fitness expert and nutritionist, spoke to Health Shots about various household chores that can burn as many calories as a strenuous workout.

“You can improve your fitness, by turning your regular housework routine and house cleaning as workout. Whether it’s sweeping your home or cleaning your bathroom thoroughly, household chores all help one burn calories. Efficiency plays the key here. Manage the time in which you perform certain tasks. Household activities that require a lot of moderate to vigorous-intensity effort may be good for burning some calories as well.” says Arya.

These daily activities can make for a great form of workout in case you’re somebody who struggles to get time to find time to exercise. You can turn to a regular cleaning routine like dusting, brooming and mopping your house to stay fit if you hate going out just for the sake of a workout.

The following are some household activities that you can perform to burn calories:

1. Sweeping and mopping the floor

As you bend and stretch your arms to clean those hard-to-reach areas of your house, you are surprisingly engaging your core muscles and stretching your body. All this accounts for a great cardio exercise. However, don’t forget to keep that tummy in and your core muscles engaged as you broom the house and mop the floor. As you make your house squeaky clean, you may burn 195 calories per hour!

2. Vacuum cleaning the home

While a vacuum cleaner may be an easier alternative to the conventional cleaning, using it may also help you get back in shape. Lunging forward while pushing the vacuum head under the sofa can make your glutes strong.  Vacuuming the house is said to burn 190 calories per hour. Do not forget to switch legs and keep your core tight while doing the lunges.

Vacuum cleaning
Vacuuming your house can make your glutes strong and burn calories. Image courtesy: Shutterstock

3. Thoroughly cleaning and disinfecting bathrooms

Scrubbing the bathroom tiles may feel like a cumbersome task. However, it can pass for a great arm workout. As you clean and rub the floor and bathware, try to switch between your right and left arms to ensure that you’re doing an even workout.

4. Washing the car

A car wash is often kept slated for a Sunday. But, if you’re willing to turn it into a workout, it can save money, make your abs stronger and leave your car dazzling too! Ain’t that a win win? Reach high for cleaning the car’s roof. It will pump your abs and oblique muscles. Cleaning your car’s windshield and windows can burn around 180 calories per hour.

car wash
Washing your car can also make you fit! Image courtesy: Shutterstock

5. Getting groceries, cleaning, and storing them

Did you know that walking up and down stairs and getting your groceries at a brisk pace can burn a whopping 500 calories per hour. Rubbing them while cleaning them engages your hand and arm muscles which makes for a great arm workout. If you’re doing it while standing up, you can also involve your core in it.

6. Doing laundry by hand

household work to reduce weight
Dust, sweep, mop, repeat is the new cardio mantra. Image courtesy: Shutterstock.

Well, if you don’t have a chair full of dirty laundry, you’ve your life sorted! On that note, washing the clothes is not everyone’s cup of tea but it’s an ab-maker exercise for sure! An hour of doing laundry by hand is equivalent to a core exercise while lifting weights. It may be a strenuous activity but burns calories like melting them!


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Benefits of replacing your gym routine with household chores:

  1. Another benefit of doing chores is not having to step out and face crowds during the Covid-19 pandemic.
  2. Household chores also help keep your home clean, organized and disease-free.
  3. Not to forget, some studies indicate that cleaning the house is a great stress buster too.
  4. It also creates a better sleep and rest environment.
  5. Prevents hefty gym membership fees from burning a hole in your pocket too.

So girl, what are you waiting for? Put on your upbeat and peppy playlist and get your groove on!

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About the Author

An aesthete and a skincare junkie, Shifa spends most of her time cooking delish food while wearing a sheet mask. At HealthShots, she creates high-octane content that can leave you all a little intrigued! ...Read More

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