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DEC 19, 2023
Turn Your Winter House Cleaning into an Effective Exercise Routine
Discover how to transform your winter house cleaning chores into a full-body workout routine, targeting key muscles for a healthier, fitter you.
Read time: 3 minutes
Cleaning your house isn't just about maintaining a neat and tidy space, it can also be an effective way to stay fit. Yes, yes, that may feel like a stretch. But seriously, during these winter months there’s such a temptation to remain sedentary. So, here's a detailed guide on how to transform your household chores into a beneficial workout routine.
Vacuuming - A Full-Body Workout
Muscles Engaged
Arms, Shoulders, Core, Legs
Why It's Effective
Pushing a vacuum cleaner back and forth across your floors is a great way to work out your arms and shoulders. The constant movement also engages your core and legs, especially if you include lunges as you reach across the room. Just make sure to maintain good posture!
Window Washing - Upper Body Strengthening
Muscles Engaged
Biceps, Triceps, Shoulders, Core
Why It's Effective
Reaching up to clean windows is a fantastic way to work your biceps and triceps. Circular motions with your arms will target your shoulder muscles, while maintaining balance and stability engages your core.
Mopping/Sweeping - Core and Arm Toning
Muscles Engaged
Core, Biceps, Triceps, Forearms
Why It's Effective
The repetitive motion of mopping or sweeping is excellent for toning your arms. And, much like vacuuming, it'll engage your core to maintain balance and posture to amplify this workout.
Stair Climbing - Leg and Glute Workout
Muscles Engaged
Quadriceps, Hamstrings, Glutes, Calves
Why It's Effective
If your home has stairs, use them to your advantage. Carrying laundry or other items up and down the stairs is a great way to work your leg muscles and glutes.
Scrubbing Floors or Bathtubs - Full-Body Engagement
Muscles Engaged
Shoulders, Arms, Core, Legs
Why It's Effective
Scrubbing requires a lot of effort, especially from your arms and shoulders. Bending and stretching to reach different areas also gives your legs and core a good workout.
Gardening or Shoveling Snow - Cardio and Strength
Muscles Engaged
Core, Arms, Legs, Back
Why It's Effective
If you have a garden or need to shovel snow, this is a great opportunity for building strength and cardiovascular health. All thanks to the lifting and digging motions which engage your entire body.
Rearranging Furniture - Strength Training
Muscles Engaged
Legs, Glutes, Back, Arms
Why It's Effective
Having guests for Christmas or New Year’s? Need to get out those extra chairs or rearrange your living room? Well, moving furniture around is an excellent way to engage multiple muscle groups at once, similar to lifting weights at the gym.
Making Beds - Core and Flexibility
Muscles Engaged
Core, Arms
Why It's Effective
Tucking in sheets and arranging pillows might seem simple, but it requires a good deal of reaching, stretching, and bending, engaging your core and improving flexibility.
Conclusion
Your regular winter cleaning routine doesn’t have to serve one purpose, it can also give you a little extra workout boost and help maintain your physical health. Basically, it's a win-win situation where you get to enjoy a clean space and a fitter body. As always, remember that consistency is key, and as with any exercise routine, it's important to listen to your body and avoid overexertion. Happy cleaning and exercising!
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Written by Matthew Stogdon
Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.
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