Thursday 6 January 2022

Cleaning your house can keep you fit!

I did laugh when I read that cleaning your house can keep you fit but it actually does and cleaning your house can help you lose weight too. It means you don't have to go to the gym, buy fancy exercise equipment and it's the whole killing two birds with one stone thing. Get fit and have a clean home!

Polishing, dusting, mopping and sweeping are great for keeping arms in shape and bending and stretching when you make the beds, wash windows or do the laundry is good for toning thighs and improving flexibility. Running up and down the stairs as you tidy up is a great way to get your heart rate up and get a good aerobic workout.

In January we are always all about starting new keep fit regimes and losing weight and making an extra effort around the house is a great way to start.

Mop and bucket

1. Scrubbing the bath.
 Removing soap scum from your tub with a bit of added elbow grease for 15 minutes can burn up to 50 calories, which is the same as 250 jumping jacks. This chore is great for toning arms and shoulder muscles.

2. Laundry.
Loading and unloading the washing machine, hanging up the clothes and putting them away can burn around 70 calories in an hour which many will be pleased to hear is the same as doing 70 sit-ups.

3. Cleaning windows.
If your windows have seen better days, spend an hour giving them a good clean and burn 136 calories while you're at it. That’s the same as jogging for 15 minutes.

4. Washing up
Scrubbing away at the dishes can burn an impressive 180 calories over a week if you spend 15 minutes doing it every day. This equates to swimming for just under 30 minutes.

5. Vacuuming
Giving your carpets a good clean can burn 90 calories in half an hour, which is the same as 15 minutes of kickboxing. Depending on the size of your house, vacuuming can get you nearer to the daily recommendation of 10,000 steps.

6. Dusting
Something as easy as doing the dusting can burn 25 calories in 15 minutes.

7. Ironing
If you spend three hours over a week getting the creases out of your clothes you can burn 264 calories. Even standing still for long periods of time burns calories and works your core muscles too.

8. Making beds
 Changing the linen of a family of four’s beds can burn 52 calories in 30 minutes, the same as a mile walk.

9. Mopping and sweeping
Cleaning the floors for 30 minutes can burn 145 calories, which is equivalent to 15 minutes on the treadmill.

10. Gardening 
If you're working in the garden, 30 minutes can burn 213 calories which is same as 45 minutes of cycling on flat terrain. Digging works your shoulders and abdominals, so it’s great for an all-round work-out.

Mopping the floor

Top Tips:

Make a playlist of fast paced music: Music with a fast tempo will encourage you to move more quickly. Create a playlist that lasts at least 30 minutes. This can serve as your timer. 

Use a wax polish rather than spray. You’ll need to rub much harder to get a good shine on furniture and it will help tone your arms and shoulders faster.

Don't stand idly by until the microwave dings or the water boils. Do squats, star jumps or simply march in place. 

Put the effort in! Do not slow down or take a break. Move swiftly from one chore to the next until your housework programme is complete.

Did you think of doing your housework as an exercise routine? I didn't but it is a good idea to use it as a workout.


  1. I love this. In fact it reminds me of when I used to use housework as my work out. I'd take things up the stairs a little at the time just to get the workout of walking up and down the stairs in. I can still mop the kitchen which is one of my best exercises these days. x

  2. It really can! And especially gardening. When I get stuck into ours for a few hours, I can feel every muscle the next morning! Hehe, definitely gets them working. x