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Transform everyday chores into workout sessions


Five at-home exercises that burn calories while checking things off your to-do list.

No time for the gym? No problem. Slip into some comfortable clothes, turn up the volume on your favorite playlist and get ready to burn some calories without ever leaving home. We’ve rounded up five simple exercises that turn everyday chores into mini workout sessions – perfect to accommodate even the busiest of schedules.

  1. The Sweep-and-Squat
    Whether you’re sweeping the kitchen or raking leaves outside, take this opportunity to tone and strengthen your quads, hamstrings and glutes – and even your calves, abs and lower back – with overhead squats. Start off doing one or two sets of ten, and build up from there. Sweep, squat, repeat!
  2. The Dishwasher Deltoid
    Next time you’re unloading the dishwasher, incorporate some front deltoid-working shoulder isolation exercises by adding front raises while putting dishes away. Hold a small plate, glass or mug in each hand in front of your thighs (palms facing toward you) and lift upward, arms out in front. Start off by committing to five sets of front raises for one pair of dishes, and slowly work up to the entire load to really work those muscles.
  3. The Laundry Burpee
    Folding laundry can be one of the most mundane tasks – until you throw a few burpees into the mix. Full-body exercises used in strength training, burpees strengthen tons of muscles and even improve coordination and reflexes. In between folds, start in a standing position, then squat with your hands on the ground. Kick your feet into a plank position – but keep your arms extended. Immediately return to squat position, and stand up. Repeat.
  4. The Vacuum Lunge
    Vacuuming in itself is already a great physical activity to burn calories while you tidy up. Add a little twist to your routine by incorporating lunges as you go to help tone your glutes, hamstrings and quads. Start by committing to 5 lunges per room, and work up to more.
  5. The Canned Food Curl
    Next time you’re prepping a meal, tone and strengthen your arms through bicep and tricep curls while grabbing tomato sauce or canned vegetables from the pantry. Start off with a few sets of five using smaller cans, and slowly work up to longer sets with larger, heavier items. Packing lunch for the kids? Add in a few curls with those jars of peanut butter and jelly.

When exercise is part of your everyday, it’s far easier to stick to a routine. These five ideas are just a start – we bet you can find even more ways to incorporate physical activity into your daily tasks. Share your ideas with us below. And be sure to always consult your physician before starting any new routines

Author: LivingWell PDX Blog

Adventist Health is committed to creating a healthier Portland community.


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