Busy? Of course, you are! That can make it difficult to find the time to exercise. Balancing immediate needs like making dinner with the need for consistent exercise is tough, It turns out, you can get some health benefits from cleaning, but not all chores are created equal.
How Often Should You Exercise Per Week?
Whether it’s walking, running, lifting weights, or hitting a spin class, exercise deserves a place in your weekly routine. According to the CDC, adults need at least 150 minutes of moderate physical activity per week.
To make that more accessible, focus on splitting up that time to fit into windows that work for you. It might be a 30-minute walk every day during your lunch break or two longer and more intense cardio workouts. The key is to put in the time!
The Health Benefits of Regular Exercise
Make time to move and the results can make you feel better, sleep better, and even live longer. Meeting that 150-minute benchmark of physical activity offers benefits like:
- Improved sleep
- Reduced symptoms of anxiety and depression
- Improved concentration and learning skills
- Maintain or lose weight
- Reduced risk of cardiovascular disease and some types of cancer
- Stronger bones, especially in menopausal women
- Longer lifespan
Related Topic: Cleaning and Mental Health Go Together Like Hand-in-Rubber Glove
Does Cleaning Count as Exercise?
If those perks sound worth putting in the sweat, you can include cleaning as a part of your weekly exercise tally! There’s growing evidence that even relatively short periods of physical activity, like simple household cleaning chores, offer some improvement of your fitness.
The key element in using cleaning as exercise is intensity. It’s important to get your heart rate up and to move quickly; it may help to set a timer and focus on moving constantly for the full amount of time you’ve set aside for cleaning.
There are many ways to maximize your cleaning and turn it into a low-intensity workout session, including:
- Ditch the cleaner caddy. Instead of bringing all your cleaning supplies with you, leave them in one central place in the house and make frequent trips back to grab the next supply or tool you need. If you have to go up and down stairs multiple times, that's an even better workout!
- Listen to fast music. A lively beat can get your body moving while you clean. And yes, working in a little dancing to your cleaning session is an excellent exercise as well!
- Exaggerate your movements. Be intentional with every movement and, if you feel comfortable, hold the position. For example, feel your body extend forward when vacuuming and test your balance; pull the vacuum back and tighten those abs!
- Lift heavy laundry baskets. If you feel comfortable doing it, carry heavy loads of laundry throughout the house and fold them in the rooms you’re delivering them to. You might even make a point of lifting the basket and setting it back down a few times to mimic lifting weights at the gym! Of course, listen to your body and know your abilities. Always be careful to lift with your legs to protect your back.
Is Cleaning Exercise? Yes. But Not the Best Exercise.
Can you count cleaning as exercise? It’s certainly better than sitting still. According to one study, most cleaning activities burn roughly four times more calories than simply hanging out on the couch. Some cleaning activities burn more than others, and the intensity at which you tackle your cleaning and your fitness level also dictates how many calories you might burn.
Cleaning shouldn’t be your only source of exercise. British studies have found that women whose only physical activities are walking slowly and cleaning are out of shape and more likely to be overweight compared to women who walk for exercise regularly.
If you’re just focused on getting moving again, you can include a more vigorous style of cleaning as a part of your weekly exercise but be sure to also include your favorite forms of regular exercise or other activities that raise your heart rate enough to get you sweating.
Always consult your doctor before starting exercise and stay within your limits.
Fall in Love with a New Sport and Let Us Do the Cleaning
If the biggest hurdle to achieving your exercise goals is time, Molly Maid is here to help. Make time to ride bikes with the family, go for a hike, try a new sport, or hit the gym. We can create a cleaning plan based on your unique needs and goals. And we’ll customize it to suit your busy schedule, so you have more time to do the things you enjoy.
Let’s take cleaning off your to-do list. Request an estimate online today!
FAQs
Does Cleaning Count as Exercise? If those perks sound worth putting in the sweat, you can include cleaning as a part of your weekly exercise tally! There's growing evidence that even relatively short periods of physical activity, like simple household cleaning chores, offer some improvement of your fitness.
Can house cleaning be considered an exercise? ›
Is house cleaning exercise? Yes, cleaning the house is exercise! From sweeping to scrubbing dishes to dusting, all that moving around is definitely burning calories. Of course, not all forms of cleaning and exercise are created equal.
What exercise is cleaning equivalent to? ›
A good dusting session is the equivalent of a 30-minute abs class: in fact, it burns more calories than most cleaning tasks. So put those yoga pants away and grab your duster for a real workout that will keep your arms in good shape.
Is cleaning the house moderate exercise? ›
Daily chores like cleaning your house, mowing the lawn, cleaning the car, shopping for food and other things are all examples of moderate exercise, which helps improve health and fitness.
Does cleaning your room count as self care? ›
I've come to realize that cleaning, organizing, decluttering … for me, it's a form of self-care. It helps me feel settled, makes me feel like I'm taking care of my life. Yes, cleaning and organizing can be overwhelming, and is often avoided. But it doesn't have to be.
Why is housework not considered exercise? ›
Lower Calorie Burn – Along with the first point of activity level, there is a tendency for us to overestimate the number of calories that are burned while doing housework. Unfortunately, while calories are burned, it is not nearly enough to make up for calories that would be burned during more traditional exercise.
Is deep cleaning your house exercise? ›
Everything from changing the sheets to carrying a vacuum cleaner up and down the stairs burns calories and works muscles. According to Healthline, a website dedicated to health and wellness information, vacuuming for a half-hour burns around 80 calories for an average 175-pound person.
How do I turn my house cleaning into exercise? ›
Work shoulders and arms when washing windows, showers, scrubbing floors and mopping floors. Dust furniture in a circular motion. Use a little more force when scrubbing or wiping to increase calorie burning. For a more intense workout, scrub your floors instead of mopping them.
What is considered heavy housework? ›
Heavy Housework may include but is not limited to: Vacuuming that involves moving furniture; Removing extreme clutter and garbage that may be causing health and safety issues; Sweeping & mopping behind and under major appliances such as refrigerators, dryers, washing machines, etc.
What household chores burn the most calories? ›
The household chores that burn the most calories
The biggest burning household chore is cleaning your house or flat, which equates to 3,976 calories a month (you'd need to do 3,340 burpees to burn that!). In second place is cooking, at 2,856 calories a month, and mopping in third place, at 2,724 calories a month.
Not a replacement for dedicated exercise
Housework should never fully replace a dedicated exercise routine. Cleaning cupboards won't give you the benefits of yoga.
Does housework count as steps? ›
For example, 30 minutes of light housework equals 2,272.5 steps (30 minutes x 75.75). Activities not listed below can be calculated using the following equation: Each mile of activity equals 2,000 steps. Be sure to log your steps in the Sharecare app daily.
How to lose weight while cleaning the house? ›
Household chores to help burn calories
- Vacuuming: Pushing and pulling a vacuum cleaner can burn 150-300 calories per hour, depending on body weight and intensity.
- Mopping/scrubbing floors: This activity engages your core muscles and can burn 150-250 calories per hour.
When people feel like their life is out of control or they are struggling with some uncertainties, cleaning can be a way to assert some control in their life. Cleaning gives people a sense of mastery and control over their environment.
Is a clean home better for mental health? ›
But what may seem like a mundane chore can have a profound positive impact on our mental well-being, according to research reported in the Journal of Environmental Psychology. A clean home promotes mental clarity, reduces stress, and fosters a positive mindset.
Is a clean home a healthy home? ›
A clean home reduces pests, dangerous chemicals, and asthma triggers. Some dirt—like pollen and soil—can get into your home from the outdoors. Other dirt—like dust, garbage, cigarette butts, and pest droppings—can come from inside your home. A dirty or cluttered home encourages pests and mold.
Is cleaning a full body workout? ›
Most household chores burn calories using some of the same physical movements that you do in the gym. With a few small adjustments, you can get a full-body workout, build muscle, and burn more calories while you tidy up your home.
How many calories does house cleaning burn? ›
A 150 pound person can burn around 170 calories per hour doing light cleaning (dusting, straightening up, etc). Tougher jobs like scrubbing and cleaning accumulated dirt and grime can burn up to 190 calories per hour.
