15 Jan Can Cleaning Count as Exercise? Burn Calories While Tidying Up
Discover how cleaning counts as exercise, helping you burn calories, boost flexibility, and improve mental health while maintaining a tidy home.
Can Cleaning Count as Exercise? Burn Calories While Tidying Up
Many of us view cleaning as a tedious chore, but did you know that cleaning can also double as a form of exercise? From scrubbing floors to vacuuming carpets, cleaning involves physical activities that can burn calories, improve flexibility, and boost your overall fitness. This blog will explore the ways cleaning contributes to physical activity, the health benefits it offers, and tips for turning your cleaning routine into a workout session.
The Science Behind Cleaning as Exercise
Cleaning involves repetitive movements, bending, lifting, and walking, all of which engage different muscle groups. These activities elevate your heart rate and contribute to your daily physical activity levels, qualifying as low-to-moderate intensity exercise.
According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week. Cleaning tasks, such as vacuuming or washing windows, can help you achieve this goal while keeping your living space spotless.
Calories Burned While Cleaning
The number of calories burned during cleaning depends on the activity, your weight, and the intensity of your effort. Here’s a breakdown of common cleaning tasks and their approximate calorie burn for a person weighing 155 pounds:
- Vacuuming: Burns around 170 calories per hour.
- Mopping: Burns approximately 195 calories per hour.
- Scrubbing floors: Burns about 200 calories per hour.
- Dusting: Burns 166 calories per hour.
- Washing windows: Burns 180 calories per hour.
- Making beds and tidying up: Burns 130 calories per hour.
If you increase the intensity or add more vigorous movements, you can burn even more calories.
Health Benefits of Cleaning as Exercise
1. Boosts Cardiovascular Health
Cleaning tasks like vacuuming or mopping get your heart rate up, improving blood circulation and cardiovascular health.
2. Improves Flexibility and Mobility
Reaching high shelves, bending to pick up items, and stretching to scrub surfaces enhance your flexibility and range of motion.
3. Strengthens Muscles
Lifting heavy items, pushing a vacuum cleaner, or scrubbing floors works your arms, legs, and core muscles, contributing to overall strength.
4. Enhances Mental Health
Physical activity, including cleaning, triggers the release of endorphins—hormones that improve your mood and reduce stress.
5. Aids in Weight Management
Regular cleaning sessions can contribute to calorie burning, supporting your weight loss or maintenance goals.
Cleaning Tasks That Double as Workouts
1. Vacuuming and Sweeping
These tasks engage your arms, shoulders, and core muscles. For added intensity, try lunging as you vacuum or sweeping in wider, more deliberate motions.
2. Mopping Floors
Mopping requires upper-body strength and engages your core. Increase the effort by using long, sweeping strokes or mopping on your hands and knees.
3. Scrubbing Bathrooms
Scrubbing tubs, tiles, and sinks involves vigorous movements that strengthen your arms and shoulders. It’s also a great way to work up a sweat.
4. Cleaning Windows
Washing windows involves reaching and stretching, which improves flexibility. To make it more challenging, clean taller windows without using a ladder.
5. Carrying Laundry or Groceries
Lifting and carrying laundry baskets or grocery bags mimics strength-training exercises, helping to build and tone muscles.
6. Gardening and Outdoor Cleaning
Raking leaves, pulling weeds, and sweeping patios burn significant calories while working your entire body.
How to Turn Cleaning Into a Workout
To maximize the fitness benefits of cleaning, approach it with the same mindset as a workout. Here are some tips to get started:
1. Set a Timer
Dedicate 30-60 minutes to cleaning at a brisk pace to ensure you stay active and elevate your heart rate.
2. Add Extra Movements
Incorporate squats, lunges, or calf raises into your cleaning routine. For example, squat while picking up items or lunge as you vacuum.
3. Use Proper Form
Avoid hunching over while cleaning. Engage your core, bend at your knees, and use your legs for heavy lifting to protect your back.
4. Play Upbeat Music
Listening to energetic music can keep you motivated and help you maintain a steady rhythm while cleaning.
5. Wear a Fitness Tracker
Track your steps, calories burned, and heart rate to see how much of a workout you’re getting.
6. Focus on Larger Areas
Clean larger rooms or tackle projects like washing all the windows or deep-cleaning the kitchen to maximize your activity levels.
Cleaning as a Family Activity
Involving your family in cleaning not only makes it more fun but also promotes physical activity for everyone. Divide tasks among family members and make it a competition to see who can complete their chores the fastest. This teamwork approach encourages bonding and ensures everyone contributes to maintaining a clean home.
Cleaning for a Healthier Lifestyle
Cleaning regularly not only keeps your home tidy but also supports an active lifestyle. By combining household chores with exercise, you can achieve a healthier balance without setting aside extra time for workouts.
Additionally, cleaning promotes mental well-being by reducing stress and creating a calming, organized environment. A clean space allows you to relax and focus, further enhancing your quality of life.
External Links for More Inspiration
- How Many Calories Does Cleaning Burn?
- The Benefits of Cleaning for Physical and Mental Health
- CDC Guidelines for Physical Activity
- Tips for Staying Active at Home
- Fitness Tracker Recommendations