We all agree that housecleaning, boring as it is, needs to be done. But we can transform it into a genuine workout, having fun and burning calories! Did you ever think of that? More time for you, a fit body and a clean home.
Always remember to pay attention to what you are doing, without forcing joints. If you move properly, the exercises will work better, and you will avoid any unwanted consequences.
OK, turn on the music and let's get fit! Here's the workout we suggest to help you stay in shape while cleaning:
1 WALK QUICKLY ON THE STAIRS all the time you're cleaning. It's better not to run; and keep your hands free, to ensure safety.
2 SQUAT TO PUT THINGS AWAY. When picking up things from the floor, separate the legs and keep them aligned with the hips. Bend the knees as you lower, keeping the back straight and contracting your abdominals.
3 FORWARD BENDS as an alternative to squats. With the knees slightly bent and the legs open and aligned with the hips, move the torso forward with your hands reaching towards the floor until you feel a pleasant lengthening of the spine. This exercise is appropriate only when picking up light objects, so as to protect the back.
4 CLEANING MARATHON. Challenge your family members to a house cleaning race. See who can clean their area first -- work is more fun when everyone is cooperating!
5 WASH PLATES to tone arm muscles. Repeat the movement at least 20 times per arm -- remember, "Wax on, wax off"?
6 VACUUM CLEANER LUNGES to strengthen leg muscles. While breathing out, take large steps, bending the leg and simultaneously flexing the rear leg until the knee is just a few centimetres from the ground. Alternate left and right.
7 DANCE around the house while you clean. As well as being fun, this is an excellent method to burn calories!
8 STRETCH WHILE DUSTING. Dust with one hand while keeping the other lifted up, elongating all the muscles and contracting the abdominals. Alternate left and right.
9 IRONING for at least an hour burns around 150 calories. Be sure to stand properly: back straight, legs slightly apart, moving from right to left.
10 PAY ATTENTION TO POSTURE while sitting: avoid crossing your legs, keep your feet firm on the floor, contract the abdominals, keep your back straight, lengthening the spine, relax your shoulders and lower your chin slightly to relax the neck.