Who says you need fancy gym equipment or an expensive fitness session to lose weight? The truth is that your home can be your best workout space, and your daily chores can secretly double as calorie-burning exercises. Yes, you heard it right, you burn calories when you do household chores or in the garden. Non-exercise activity thermogenesis, or NEAT, includes energy you burn doing anything excluding sleeping, eating or exercising. Household chores or gardening can trigger your metabolism and help you shed surplus kilos.
From mopping the floor to gardening, these movements we do every day, like bending, lifting, stretching, and scrubbing, can add up to a solid physical workout. So, if you’ve ever sweated out while cleaning your house, congratulations, you have already been burning calories!
Dive into this article to discover 5 everyday household chores that help you lose weight and how many calories they burn.
Also Read: What Is 3-3-3 Japanese Walking? Health Benefits, How To Do and Precautions
5 Daily Household Chores
Sweeping / Mopping the Floor
Mopping the floor is a complete body workout, when you bend, twist and stretch to reach every nook and corner, your arms, shoulders and core get worked up amazingly. For a twist, add some energetic moves while sweeping, and you will have a mini cardio workout done right in your living room.
Pro-Tip: Try doing it to upbeat music; not only does it make the chore more fun, but it also helps you move faster and burn more calories effortlessly.
Calories Burned: Approximately 150–200 calories per 30 minutes, depending on effort level.
Doing Laundry/ Hanging Clothes
Lifting the laundry basket, bending to pick clothes, and stretching to hang them are simple movements that work your arms, legs, and back muscles. To add on, if you iron your clothes afterwards, it’s a bonus arm-toning activity.
Pro- Tip: Instead of doing all the laundry in one go, do smaller batches throughout the week; it keeps you more active overall.
Calories Burned: About 100–150 calories per 30 minutes
Cooking / Cleaning the Kitchen
Cutting vegetables, stirring, moving between kitchen tops and washing dishes, all of these add up in helping you to burn calories. Cooking can incredibly improve your arm strength, endurance and flexibility while keeping you on your feet for longer periods.
Pro-Tip: Stand erect while cooking and move around instead of staying in one place. This improves posture and boosts calorie burn.
Calories Burned: Approximately 120–170 calories per hour.
Gardening / Watering Plants
Gardening is one of the best home-based workouts. Digging, weeding, planting, and lifting pots work your arms, legs, and back. Plus, being outdoors and connecting with nature can offer relief from stress, which is vital for weight management.
Also Read: What is “12-3-30” Walking? How To Do, Health Benefits and Precautions
Pro-Tip: Go for manual tools instead of electric ones to increase your activity level naturally.
Calories Burned: 200–300 calories per 30 minutes, depending upon the activity.
Making the Bed/ Decluttering
Cleaning your room, organising cupboards or changing the bed involves bending, stretching and lifting, all of which employ several muscle groups. Additionally, decluttering offers you that instant mood recharger, which eventually makes you feel lighter and stronger both physically and emotionally.
Pro-Tip: Try setting a timer for 20 minutes and cleaning as much as possible. You will be surprised to see how much you move and how clean your home becomes.
Calories Burned: Around 150–200 calories per hour.
How Household Chores Help To Lose Weight?
Household chores are considered functional workouts that help you burn calories while doing something very productive.
Consistency is the key; unlike the gym, these daily chores are done every day, without missing and are a more constant activity.
Regular activities and movement strengthen muscles and joints naturally. In addition, enhances flexibility and stamina.
A clean, well-organised home can ease anxiety and improve sleep quality, both of which are essential for healthy weight management.
Additional Tips
Turn your home routine into a fitness habit
Play on your favourite music list while cleaning, as music improves movement and endurance.
Set yourself small activity goals such as “15 minutes of mopping” or “one round of decluttering.
Track your daily activities using a smartwatch or calorie tracker. Monitoring your progress keeps you motivated and energised.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Randomized controlled trial of a comprehensive home environment-focused weight loss program for adults
Amy A Gorin 1, Hollie A Raynor 2, Joseph Fava 3, Kimberly Maguire 4, Erica Robichaud 5, Jennifer Trautvetter 6, Melissa Crane 7, Rena R Wing https://pmc.ncbi.nlm.nih.gov/articles/PMC3393797/
Evaluating the effectiveness of housework as exercise for overweight and obese Filipino teenagers
Jem Cloyd M. TanucanORCID Icon,Walton WiderORCID Icon,Joseph LoboORCID Icon,Marino A. GarciaORCID Icon,Lester Naces UdangORCID Icon,Davi Sofyan
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