Easy Exercise: the housework workout

Studies show that if you do 60 minutes of household chores like vacuuming, washing the car, and gardening each day, then you’re well on your way to improving your waistline and your fitness! Here’s how to get the most out of your housework…

GARDENING

‘Gardening increases your mobility and flexibility, and it’s great for strength,’ says exercise physiologist Professor Steve Selig. ‘It’s likely you’ll spend 30 minutes in the yard, so it’s a reasonably long workout.’

Energy burned: 142kJ per 15 minutes

WASHING THE CAR

According to Selig, soaping up your sedan helps build endurance and strength as you’re constantly moving and switching arms. ‘When you’re using your legs to bend, make sure to engage your core for stability and to protect your back,’ says Selig. ‘Be aware of over-reaching or over-flexing your back, which can hurt your spine.’

Energy burned: 142kJ per 15 minutes

IRONING

Unlike other household chores, ironing is static (you don’t move). It’s also lower intensity and uses fewer muscles. To get the most out of it, stand up. ‘Try balancing on one leg at a time or walk on the spot,’ suggests Selig. To help keep your arms moving, leave your basket of ironing on the floor rather than piling it on the board.

Energy burned: 92kJ per 15 minutes

VACUUMING

Just like mopping and sweeping, vacuuming builds core strength because you have to engage your abdominal muscles. ‘Make sure your vacuum is ergonomically sound and moves around easily with you to help reduce strain,’ says Selig.

Energy burned: 180kJ per 15 minutes

WINDOW CLEANING

‘Washing windows is good because you can swap between your left and right arms, which helps build strength,’ says Selig. To stay safe, only wash ground-level windows. Get the professionals in to do the rest as ladder accidents are common and can result in a serious and debilitating injury.

Energy burned: 142kJ per 15 minutes

PUTTING OUT THE BINS

‘This incorporates active travelling (walking up and down the driveway to the curb). You need to use your core to push or pull the bins, plus you use your arm and shoulder muscles, as well as your legs,’ says Selig. Double your workout by wheeling your bins out one at a time.

Energy burned: 109kJ per 15 minutes

(*Kilojoule burn is based on a 68kg woman and will vary depending on weight and activity speed.)

By Simone McClenaughan