Spring Cleaning Workouts

Many times, when people hear the word “exercise,” they begin to hyperventilate as they create a variety of reasons (excuses) why they shouldn’t do it. While I’m an advocate of gym workouts—because of the greater variety of exercise options and intensity variables—there is no reason why any one of us can’t burn extra calories during our daily activities.
Even if you already work out at a gym—say five times per week, one hour each session—that still wouldn’t suffice for keeping your body optimally conditioned. Considering that the body was designed to be in motion, five hours of exercise out of the 168 hours in a week is not enough to be truly fit. For those who don’t work out, there’s an even greater need for vigorous daily activities. There is an energy balance equation: calories in (foods and beverages consumed) versus calories out (physical activities) determines whether we store excess fat or stay/become leaner and healthier.
One example of how we can increase our calorie expenditure is during basic activities like spring cleaning. Spring is a time when many of us decide to clear out the closets, the basement, and clean the windows (finally). This is one opportunity, among others, when a few simple steps could help bump up the number of calories burned while, at the same time, toning muscles.
By practicing the following suggestions, it would be possible to burn an extra 50 to 120 calories each hour based on the chore and the intensity you create. This would never match the calorie burn you’d attain at a gym. But it’s better than just moving slowly as you do housework, and it certainly is much better than being a couch potato.

A toner body and a cleaner home
For starters, depending on your physical condition, you can add ankle and wrist weights; stay in the one to three pound range. The added weight will increase the energy (calories) your body uses up while doing the same activities. If, however, you have a shoulder sensitivity or heart condition, avoid using wrist weights.
Next, before beginning your first chore, turn on your favorite lively music, one which energizes you and motivates you. The key is to move more briskly and constantly while doing your standard chores.

House Cleaning Chores
Although I cannot discuss every possible spring cleaning chore, the following can serve as models of what can be done to increase calorie-burning:

When vacuuming and mopping, perform walking lunges; be sure to prevent the front knee from passing the toes. (A lunge is where you step forward with one leg and then bend both knees bringing your rear knee close to the floor.)

When washing windows, use brisk movements, in a variety of motions: up and down, side to side, and circular. Remember to alternate arms

While dusting furniture, dance freely.

Scrubbing floors offers an opportunity for two exercises. First, for abs, hold them firmly by squeezing them in toward your spine; then raise opposite limbs (right arm and left leg followed by left arm and right leg). Second, every 45 to 60 seconds, perform a set of 5 to 10 pushups, depending on your strength level.

When moving boxes, don’t just place them on the floor; do a set of 10 to15 squats for each box. If you have only one box to move, do three to five sets. As with lunges, prevent your knees from passing your toes. Also, keep your knees in alignment with your toes and keep your back as straight as possible.
By following these suggestions, you will be able to burn more calories, increase your strength, and have a cleaner home. Happy spring cleaning.

Salvatore Fichera, MS, is an Exercise Physiologist. He is the author of Stop Aging—Start Training, to be released in May. Reach him at 212-687-1646 or sal@forzafitness.com.