Exercise Description:
For those with a hectic lifestyle and little time to engage in a structured daily physical activity program, housework is a great way to improve muscle strength, coordination and flexibility. It is also a great way to accomplish your list of seemingly never-ending chores while getting a workout at the same time. What Muscles You Work:
Housework uses all of the major muscle groups including those in the upper body, back, quadriceps, hamstrings, calves and buttocks. Housework involves a good deal of muscular endurance and strength because of the variety of activities involved. Tips To Improve the Exercise Benefits Of Housework:
- Put more "oomph" in your chores. Use more of your own body resistance when vacuuming, dusting, sweeping and scrubbing.
- Use more of a lunging motion when vacuuming or dusting.
- Alternate hands when dusting or scrubbing to work both arms instead of always using your dominant arm.
- Avoid staying on your knees too long and hunching your back and neck muscles for long periods of time. Take frequent breaks. Walk around the house or go outside for a breath of fresh air. Stretch slowly before returning to your chores.
- Keep your back straight and stomach tight throughout your housework activities to maintain good posture and strengthen your back and abdominals.
- Repetitions are important. Take small loads of washing down the steps instead of one big load or dust with one arm for 10-15 strokes and then switch to the other.
- Turn on your favourite music to keep you motivated and moving. Bring fun back into your housework routine and reap the health benefits.
How Not To Get Hurt:
Pay special attention to your back. Always lift with bent knees, using your legs with your back straight and stomach tight. Vacuum close to your body keeping your body upright. When making the bed, get down on your knees to tuck in sheets, instead of bending over. Reposition yourself frequently to distribute the work to different muscle groups and avoid twisting that can lead to pulled muscles. Be sure to warm up and stretch prior to doing housework, as well as after you have finished. Essential Equipment:
- Comfortable, loose-fitting clothing.
- Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness.
- Comfortable shoes.
- Rubber gloves.
- Water, water and more water.