As the weather changes so does our exercise routine – from the number of times we workout to the types of exercise we do. Spring cleaning provides a wonderful opportunity to work out and train many muscles while we chase away dust mites! What better way to get your “spring cleaning” accomplished and get your workout in at the same time!
Let’s rev up and spring into fitness:
Shopping
Walking or biking works your leg muscles, your heart, and your lungs and is an excellent form of cardio training. Find out where the local farmers’ markets are located and bike to them rather than drive. If the grocery store or farmers’ market is too far to walk or bike to, then make sure to park your car very far from the entrance.
Making the bed
Everyone in the whole family can get involved in this exercise. Everyone who is physically able to do so makes his or her bed every morning. They will be exercising and not even know it! When you walk from one side of the bed to another, you work your legs . As you lift the mattress to tuck in the sheets, you are training your arms muscles and strengthening your biceps.
Scrubbing the Bathtub
Not my favorite but a must do chore once or twice a week. This activity strengthens your arms and your back muscles. Reaching up and working your way down in circular motions targets all your shoulder muscles, the deltoids, your back muscles, and the latissmus dorsi – the fan like muscle on your sides towards your back. Getting your hands and knees to scrub the floor or bottom of the bathtub incorporates your abdominals as well. Just remember to suck in to engage your transverse abdominal muscle, the girdle muscle of your stomach.
Stair Climbing
Going up and down the stairs can be challenging in itself, but you can add variety to you daily climbs in different ways. Pick up your speed going up, however, make sure to go down slowly so you don’t fall. Take 2 steps at a time instead of one to increase the intensity of your butt and thigh workouts. For a greater challenge, add some weight by carrying laundry or your kids. Remember: WATCH your STEP!
Vacuuming
This simple cleaning technique works your abdominals, back, legs, and arms. Contract your abdominals to stabilize your spine as you lean forward and pull back with your upper body. Lunge forward and backwards to stretch your leg muscles. Tone your triceps as your pull the vacuum cleaner backwards, and finally strengthen your back muscles as you push and pull the vacuum back and forth across the floor. Don’t have carpet? No worries, sweeping and mopping hardwood floors uses the exact same muscles.
Washing the Car
Stop going through the drive-through car washes, put your money back in your wallet, and get out your sponges and buckets. This is a total body workout because you have to use all of your muscles. Making circular motions as you wash to work your back and arm muscles. Squat to clean the tires, stretching those thigh muscles. Stretch those calf muscles as you tiptoe to clean the top of the car. For a bonus workout, wax and dry the car. This “do-it-yourself” car wash provides “the works”, so work those muscles!
Painting, Decorating, and Re-arranging the Furniture
All these activities require physical labor. All involve stretching and toning the back, leg, shoulder, and arm muscles. Any kind of physical exertion burns calories, even “spring cleaning” your home. I have always said being healthy is a lifestyle , not a 4 or 12 week “get fit” plan. Please don’t get me wrong, those workouts and plans are great in their proper perspective; however, there is always an opportunity to find a way to exercise without going to a gym. The more ways you find to exercise, the less bored you become with your workout routine. Spring into action and enjoy it while you do!
