Does Housework Count As Exercise?

If you think doing household chores will save you a trip to the gym, you might want to think again.
A new study from Northern Ireland finds that people who report housework as part of their weekly exercise tend to be heavier than those who get their exercise through more traditional means.
In fact, the more time people said they spent performing housework as exercise (which they considered moderate to vigorous physical activity), the heavier they tended to be. [ Infographic: How Many Calories Am I Burning? ]
The findings are counterintuitive, the researchers said, because more physical activity — no matter what the form — should be linked with a lower weight, as long as people keep their calorie intake in check.
The researchers speculated that people who say they exercise by doing housework are overestimating the intensity or duration of the activity. Or, it could be that people overestimate how many calories they burn doing chores, and eat too much, the researchers said.
The findings suggest that housework "may not be sufficient to provide all of the benefits normally associated with meeting the physical-activity guidelines," the researchers wrote in the Oct. 18 issue of the journal BMC Public Health.
Housework as exercise?
In recent years, public health messages regarding physical activity have shifted from a focus on traditional exercises, such as running, to activities that can be performed as you go about your day, such as cycling to work, or gardening, the researchers said.
However, these messages should instead emphasize the importance of practicing many different kinds of physical activity, and make sure that housework "is not seen as the main method" of exercising, the researchers said.
The study, conducted by researchers at the University of Ulster, analyzed information from more than 4,600 people who were interviewed about their weekly physical activity. Participants were asked to report traditional physical activity, as well as activities they did at home that raised their breathing rate.
About 42 percent of participants met the current physical-activity guidelines (150 minutes of moderate to vigorous activity per week). Of those people, nearly two-thirds said that at least 10 minutes of their weekly activity was spent performing housework.
Women and older people tended to report more time spent doing housework as part of their physical activity. If the researchers excluded housework as a type of physical activity, just 20 percent of women met the physical-activity guidelines.
Cycling vs. vacuuming
Richard Cotton, an exercise physiologist and national director of certification at the American College of Sports Medicine, agreed that people need to incorporate a broad range of physical activity into their exercise routine.
However, Cotton said that it would be hard to lose weight just by doing housework. You'll get the most reward for your time if you do more traditional physical activities, he said.
For instance, 30 minutes of vacuuming or sweeping floors burns about 130 calories, while 30 minutes of vigorous cycling on a stationary bike burns 400 calories, according to the Compendium of Physical Activities Tracking Guide, which lists the calories burned during many different types of physical activity.
But some housework does give you a bit of a workout. For instance, 30 minutes of mowing the lawn with a hand mower burns 215 calories, close to what you would burn in 30 minutes of combined jogging and walking.
"The combination [of physical activities] is really ideal," Cotton said.
Follow Rachael Rettner @RachaelRettner . Follow LiveScience @livescience , Facebook & Google+ . Original article on LiveScience .
Rachael is a Live Science contributor, and was a former channel editor and senior writer for Live Science between 2010 and 2022. She has a master's degree in journalism from New York University's Science, Health and Environmental Reporting Program. She also holds a B.S. in molecular biology and an M.S. in biology from the University of California, San Diego. Her work has appeared in Scienceline, The Washington Post and Scientific American.
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Physical Activity Is Good for the Mind and the Body

Health and Well-Being Matter is the monthly blog of the Director of the Office of Disease Prevention and Health Promotion.
Everyone has their own way to “recharge” their sense of well-being — something that makes them feel good physically, emotionally, and spiritually even if they aren’t consciously aware of it. Personally, I know that few things can improve my day as quickly as a walk around the block or even just getting up from my desk and doing some push-ups. A hike through the woods is ideal when I can make it happen. But that’s me. It’s not simply that I enjoy these activities but also that they literally make me feel better and clear my mind.
Mental health and physical health are closely connected. No kidding — what’s good for the body is often good for the mind. Knowing what you can do physically that has this effect for you will change your day and your life.
Physical activity has many well-established mental health benefits. These are published in the Physical Activity Guidelines for Americans and include improved brain health and cognitive function (the ability to think, if you will), a reduced risk of anxiety and depression, and improved sleep and overall quality of life. Although not a cure-all, increasing physical activity directly contributes to improved mental health and better overall health and well-being.
Learning how to routinely manage stress and getting screened for depression are simply good prevention practices. Awareness is especially critical at this time of year when disruptions to healthy habits and choices can be more likely and more jarring. Shorter days and colder temperatures have a way of interrupting routines — as do the holidays, with both their joys and their stresses. When the plentiful sunshine and clear skies of temperate months give way to unpredictable weather, less daylight, and festive gatherings, it may happen unconsciously or seem natural to be distracted from being as physically active. However, that tendency is precisely why it’s so important that we are ever more mindful of our physical and emotional health — and how we can maintain both — during this time of year.
Roughly half of all people in the United States will be diagnosed with a mental health disorder at some point in their lifetime, with anxiety and anxiety disorders being the most common. Major depression, another of the most common mental health disorders, is also a leading cause of disability for middle-aged adults. Compounding all of this, mental health disorders like depression and anxiety can affect people’s ability to take part in health-promoting behaviors, including physical activity. In addition, physical health problems can contribute to mental health problems and make it harder for people to get treatment for mental health disorders.
The COVID-19 pandemic has brought the need to take care of our physical and emotional health to light even more so these past 2 years. Recently, the U.S. Surgeon General highlighted how the pandemic has exacerbated the mental health crisis in youth .
The good news is that even small amounts of physical activity can immediately reduce symptoms of anxiety in adults and older adults. Depression has also shown to be responsive to physical activity. Research suggests that increased physical activity, of any kind, can improve depression symptoms experienced by people across the lifespan. Engaging in regular physical activity has also been shown to reduce the risk of developing depression in children and adults.
Though the seasons and our life circumstances may change, our basic needs do not. Just as we shift from shorts to coats or fresh summer fruits and vegetables to heartier fall food choices, so too must we shift our seasonal approach to how we stay physically active. Some of that is simply adapting to conditions: bundling up for a walk, wearing the appropriate shoes, or playing in the snow with the kids instead of playing soccer in the grass.
Sometimes there’s a bit more creativity involved. Often this means finding ways to simplify activity or make it more accessible. For example, it may not be possible to get to the gym or even take a walk due to weather or any number of reasons. In those instances, other options include adding new types of movement — such as impromptu dance parties at home — or doing a few household chores (yes, it all counts as physical activity).
During the COVID-19 pandemic, I built a makeshift gym in my garage as an alternative to driving back and forth to the gym several miles from home. That has not only saved me time and money but also afforded me the opportunity to get 15 to 45 minutes of muscle-strengthening physical activity in at odd times of the day.
For more ideas on how to get active — on any day — or for help finding the motivation to get started, check out this Move Your Way® video .
The point to remember is that no matter the approach, the Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity (anything that gets your heart beating faster) each week and at least 2 days per week of muscle-strengthening activity (anything that makes your muscles work harder than usual). Youth need 60 minutes or more of physical activity each day. Preschool-aged children ages 3 to 5 years need to be active throughout the day — with adult caregivers encouraging active play — to enhance growth and development. Striving toward these goals and then continuing to get physical activity, in some shape or form, contributes to better health outcomes both immediately and over the long term.
For youth, sports offer additional avenues to more physical activity and improved mental health. Youth who participate in sports may enjoy psychosocial health benefits beyond the benefits they gain from other forms of leisure-time physical activity. Psychological health benefits include higher levels of perceived competence, confidence, and self-esteem — not to mention the benefits of team building, leadership, and resilience, which are important skills to apply on the field and throughout life. Research has also shown that youth sports participants have a reduced risk of suicide and suicidal thoughts and tendencies. Additionally, team sports participation during adolescence may lead to better mental health outcomes in adulthood (e.g., less anxiety and depression) for people exposed to adverse childhood experiences. In addition to the physical and mental health benefits, sports can be just plain fun.
Physical activity’s implications for significant positive effects on mental health and social well-being are enormous, impacting every facet of life. In fact, because of this national imperative, the presidential executive order that re-established the President’s Council on Sports, Fitness & Nutrition explicitly seeks to “expand national awareness of the importance of mental health as it pertains to physical fitness and nutrition.” While physical activity is not a substitute for mental health treatment when needed and it’s not the answer to certain mental health challenges, it does play a significant role in our emotional and cognitive well-being.
No matter how we choose to be active during the holiday season — or any season — every effort to move counts toward achieving recommended physical activity goals and will have positive impacts on both the mind and the body. Along with preventing diabetes, high blood pressure, obesity, and the additional risks associated with these comorbidities, physical activity’s positive effect on mental health is yet another important reason to be active and Move Your Way .
As for me… I think it’s time for a walk. Happy and healthy holidays, everyone!
Yours in health, Paul
Paul Reed, MD Rear Admiral, U.S. Public Health Service Deputy Assistant Secretary for Health Director, Office of Disease Prevention and Health Promotion
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Household Chores May Be Secret to Living Longer
Study finds they’re just as effective as going to the gym.

Does just thinking about stepping inside a gym make you feel exhausted? If so, here’s some good news. One of the world’s largest studies on physical activity has found that doing household chores can be just as effective as running or working out when it comes to cutting your risk of heart disease and extending your life.
A team of researchers followed 130,000 people in 17 countries, of various income levels, from 2003 to 2010, and discovered that they enjoyed the same health benefits whether they were going to the gym, walking to work or doing household chores . Indeed, performing 30 minutes of any kind of physical activity five days a week could slash your risk of death from any cause by 28 percent and your rate of heart disease by 20 percent.

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And, again, the positive effects were the same whether someone was working out, walking or doing chores such as vacuuming, scrubbing the floor or gardening.
“Walking for as little as 30 minutes most days of the week has a substantial benefit, and higher physical activity is associated with even lower risks,” lead researcher Scott Lear said about the findings, published Friday in The Lancet medical journal .
“By including low and middle-income countries in this study, we were able to determine the benefit of activities such as active commuting, having an active job or even doing housework,” Lear said. He noted that 1 in 4 people worldwide do not get 30 minutes of exercise a day, five times a week.
Interestingly enough, the Canadian study found no ceiling on the benefits of exercise and “no risks associated with extremely high levels of physical activity,” defined as more than 2,500 minutes, or more than 41 hours, per week. Lear said that those who spent more than 750 minutes walking briskly each week lowered their risk of premature death by 36 percent.
Previous studies have underscored the importance of regular physical activity. For example, a study of 1,500 older women published earlier this year found that those who got less than 40 minutes of exercise each day and reported more than 10 hours of daily, sedentary behavior had cells that were eight biological years older than those of their more active contemporaries.
In addition to being physically harmful, too much sitting also might be damaging your brain. Researchers say that the more you move your body, the more alert your brain becomes.

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- Research article
- Open Access
- Published: 18 October 2013
Does doing housework keep you healthy? The contribution of domestic physical activity to meeting current recommendations for health
- Marie H Murphy 1 ,
- Paul Donnelly 2 ,
- Gavin Breslin 1 ,
- Simon Shibli 3 &
- Alan M Nevill 4
BMC Public Health volume 13 , Article number: 966 ( 2013 ) Cite this article
20k Accesses
44 Citations
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Recent lifestyle approaches to physical activity have included the promotion of domestic physical activities such as do-it-yourself or home maintenance, gardening and housework. Although it is acknowledged that any activity is better than none, there is a danger that those undertaking domestic ‘chores’ may assume that this activity is moderate intensity and therefore counts towards this 150 minute per week target The purpose of this paper was to report the contribution domestic physical activity makes to total weekly physical activity and the relationship between domestic physical activity and leanness in the Northern Ireland population.
4563 adults participated in this cross-sectional survey of physical activity behaviour. Data were collected through face-to-face interviews using computer assisted personal interviewing. Gender and age group differences in domestic MVPA activity and the ratio of domestic to total MVPA were explored using non-parametric Kruskal-Wallis tests. Self-reported volume and intensity of physical activity (in bouts of 10 minutes or more) in the home and self-reported height and weight were used to determine the association between domestic physical activity and leanness using an ANCOVA having controlled for age, gender, socio-economic and smoking status.
42.7% of the population report levels of physical activity which meet or exceed the current United Kingdom recommendations. Domestic physical activity accounts for 35.6% of the reported moderate to vigorous physical activity (MVPA). For women, if domestic physical activity was excluded from total MVPA, only 20.4% would be deemed to meet current recommendations. Time spent in domestic physical activity at moderate or vigorous intensity was found to be negatively associated with leanness (P = 0.024), [R Squared = .132 (Adjusted R Squared = .125)].
Conclusions
Domestic physical activity accounts for a significant proportion of self-reported daily MVPA particularly among females and older adults however such activity is negatively associated with leanness suggesting that this activity may not be sufficient to provide all of the benefits normally associated with meeting the physical activity guidelines.
Peer Review reports
Current United Kingdom physical activity guidelines suggest that adults should undertake 150 minutes of moderate intensity physical activity per week [ 1 ]. Despite the health benefits associated with physical activity more than half of the population fail to meet the current recommended activity levels known to enhance health [ 2 , 3 ]. In an effort to encourage sedentary individuals to engage in at least some physical activity, emphasis has shifted from promoting structured forms of exercise and physical activity to lifestyle activities which can form part of a normal daily routine. This shift is based on the assumption that promoting such activity will persuade more people to become active and eventually reach levels of physical activity which meet the current guidelines. Accordingly, physical activity promotional campaigns have encouraged people to look for opportunities during normal daily life to incorporate activity into their daily routines [ 4 ] ( http://www.nhs.uk/Change4Life/Pages/daily-activity-tips.aspx ). This lifestyle approach to physical activity includes the promotion of domestic physical activities such as do-it-yourself or home maintenance, gardening and housework. Although cross-sectional and cohort studies have shown that domestic physical activity is associated with reduced all-cause mortality the evidence for an association between this type of activity and cardiovascular disease risk has been equivocal [ 5 , 6 ]. An analysis of survey data from 30 European countries has shown that domestic physical activity is only weakly associated with measures of health (self-rated health and BMI) compared to leisure time physical activity [ 7 ].
Besson and colleagues (2008) have shown that while intense domestic physical activities (>5METS) are associated with a reduction in all-cause mortality among older adults when these more intense activities are removed from the analysis the association between domestic activity and all-cause mortality disappears highlighting the importance of intensity of activity as an important mediator of the health benefits of activity. Although it is widely acknowledged that any activity is better than none, particularly when such activity replaces sedentary behaviours, there is a danger that those undertaking routine domestic ‘chores’ may assume that this activity is moderate intensity and therefore counts towards this 150 minute per week target. While some laboratory studies have shown that certain domestic physical activities such as sweeping, window cleaning, vacuuming and lawn mowing performed at a self-selected pace are moderate intensity for middle aged or older women there is large variability between individuals in the intensity at which such activities are performed [ 8 ]. If domestic physical activity is widely promoted as health enhancing and individuals believe that such activity is likely to result in improved health it may displace other activity known to be moderate intensity and more unequivocally linked to reduced disease risk. This issue may be particularly important for women – as domestic physical activity has been shown to make a larger contribution to total physical activity in females [ 9 ].
Excess body weight for height is now regarded as a significant population health issue with the proportion of individuals classified as overweight or obese rising in most developed countries [ 10 ]. Being overweight or obese is now recognised as an important risk factor for many chronic diseases [ 11 ] and has been shown to increase all-cause mortality while leanness is associated with reduced risk [ 12 ]. Cross-sectional studies have shown strong inverse associations between physical activity and body weight [ 13 ]. However, when observations are limited to domestic physical activity there is often little or no association with overweight and obesity [ 14 ].
The aims of this paper are to determine the contribution of domestic physical activity to meeting current physical activity guidelines in the Northern Ireland population, and to explore the relationship between domestic physical activity and leanness in this population.
This study is based on secondary analysis of a cross-sectional survey of Northern Irish adults conducted in 2009/10 and known as the Northern Ireland Sport and Physical Activity Survey (SAPAS). This was the first nationwide survey specifically on sport and physical activity, commissioned by Sport Northern Ireland and carried out by an independent market research agency (IPSOS Mori). 4653 adults (aged 16+) completed face-to-face interviews conducted in their homes using computer assisted personal interviewing. This study involved the mining of an existing data set collected by Ipsos MORI who adhere to a code of conduct that encompasses ethical and legislative principles in the UK. Permission to use the data was granted by Sport Northern Ireland. The authors did not collect the data and therefore did not require ethical approval.
The sampling procedures ensured proportionality with the Northern Ireland population based on estimates of the number of residents aged 16 or older provided by the Census Office for Northern Ireland (1.4 million). The sample was stratified by local council area (26 strata) and random samples of households, selected from the Royal Mail’s Postal Address File, were drawn within each stratum. The sampling fraction was the same for each council area except for Belfast and Derry the two major cities, where oversampling was used to facilitate detailed analysis. Within selected households, one adult was randomly selected using the last birthday rule. Participants completed a detailed interview (average time - 30 minutes) with a trained interviewer. 4,663 interviews were completed, representing a response rate of 54.6%. The dataset was weighted to control for the oversampling in the Belfast and Derry strata, differences in household size, and to ensure that the age/gender closely matched that of the adult population of Northern Ireland.
Survey description
The survey instrument was designed in partnership with Sport Northern Ireland and was cognitively tested and piloted by the market research agency. The survey was based on the Active People Survey (Sport England) conducted annually by Sport England since 2005-06. The 30 minute interview collected data on participation in sport and physical activity, perceived health and happiness, fruit and vegetable intake, alcohol consumption and smoking habits as well as sociodemographic information. The list of physical activities was taken from the Department of Culture Media and Sport (DCMS) and Sport England (Ipsos MORI).
Piloting and cognitive testing consisted of interviews with 30 respondents covering both genders and a wide range of ages, employment statuses and levels of sport participation. A mix of ‘think aloud’ (whereby respondents are instructed to verbalise their thought processes as they answer the survey questions) and ‘verbal probing’ techniques were employed, which were adapted to suit individual respondents (with both concurrent and retrospective probing). As a result of this, some survey items were amended to maximise recognition, recall and decision-making by respondents.
Outcome measures
Domestic physical activity.
Participants were asked to recall how long (in minutes) they spent walking and cycling, being physically active at work and in or around the home, and participating in sport during the previous 7 days. For each activity participants were asked to classify the intensity of physical activity depending on whether or not participation raised breathing or heart rate and to report only bouts of 10 minutes or more.
Participants were asked about any physical activity in the home (domestic physical activity) that raised breathing rate over the last 7 days. Domestic physical activity was classified into 4 categories; housework, DIY, gardening or other activity. Total time spent in domestic physical activity in bouts of 10 minutes or more was reported in minutes. For each activity, participants were asked to report whether the effort they put into the activity was “usually enough to make them out of breath or sweat”. On the basis of this assessment, activity was classified as low intensity physical activity or moderate to vigorous intensity physical activity (MVPA).
Body mass index
Self-reported height and weight were used to calculate Body Mass Index (BMI). The inverse of Body Mass Index (iBMI) was calculated by the formula height (cm) 2/weight (kg). We chose iBMI as our response variable as this ratio has been shown to be more linearly related to, and hence able to explain more of the variance in, percentage body fat. It also has the advantage of being more symmetric, better approximated by the normal distribution and hence more suitable than BMI in detecting differences in fatness/leanness when adopted in statistical/epidemiological studies [ 13 ].
Statistical analyses
Because time spent doing moderate to vigorous domestic physical activity and the percentage of time reported doing domestic MVPA activity as a ratio of total MVPA were not normally distributed, gender and age group differences in both variables were explored using non-parametric Kruskal-Wallis tests of significance.
We also explored the effect of various sources of physical activity (at work, at home, sporting, cycling, and walking activities) on iBMI using ANCOVA, having controlled for the confounding effects of age, gender, socio-economic and smoking status. The categorical variables (gender, age group, socio-economic and smoking status) were entered as fixed factors and the continuous variables (time spent at various types of exercise) were incorporated as continuous linear covariates. Time spent at various types of exercise were entered initially as time spent at any level of exercise intensity and subsequently as time spent at a moderate or higher level of exercise intensity only.
The mean duration (mins) of weekly moderate to vigorous domestic physical activity and the relative contribution of domestic activity to total MVPA (%) by age and gender is shown in Table 1 .
A total of 1989 respondents (42%) were found to meet the current guidelines of 150 minutes of moderate to vigorous physical activity per week. In this group domestic physical activity accounts for between 11 and 73% of their reported moderate to vigorous physical activity (see Table 2 a). Of the 1989 respondents who meet the guidelines 1321 (66.4%) report at least 10 minutes or more of domestic physical activity per week (Table 2 b). The percentage contribution of domestic physical activity for those meeting the current guidelines by age and gender are shown in Table 2 a and b. Females and older individuals reported higher levels of domestic MVPA than their male and younger counterparts ( both P < 0.001 ).
When domestic physical activity is included 42% of the population (men 46% women 40%) meet current physical activity recommendations of ≥ 150 mins of MVPA per week. For women, if domestic physical activity was excluded from their total MVPA, only 20.4% would be deemed to meet current recommendations
When we explored the effect of various sources of physical activity (at work, at home/domestic, sporting, cycling, and walking activities) on iBMI, having controlled for the confounding effects of age, gender, socio-economic and smoking status, time spent in domestic physical activity at moderate to vigorous intensity was found to be a negative covariate (P = 0.024), [R Squared = .132 (Adjusted R Squared = .125)].
In this cross-sectional study over two thirds of participants reported taking part in at least one 10 minute bout of domestic physical activity which they rated as moderate to vigorous in intensity (usually enough to make them out of breath or sweat). This compares with the Scottish Health Survey where, 42.9% of men and 39.8% of women reported participating in 20 minutes of intense domestic physical activity [ 6 ]. The differences between the two findings are likely to be due to differences in the threshold used for measuring physical activity. The 20 minute threshold employed in the Scottish survey is likely to have resulted in a slightly lower proportion of respondents who were categorised as having reported moderate to vigorous intensity domestic physical activity. Irrespective of these differences our finding underscores the prevalence of domestic physical activity in the adult population and the degree to which such activity is perceived to be at least moderate intensity. The prevalence of moderate to vigorous domestic physical activity was not equally distributed throughout the population. Domestic physical activity accounted for 34.9 (+0.8)% of all reported MVPA for women whereas among men it only accounted for 19.8 (+0.8)% of total MVPA. This gender difference is in keeping with other self-report surveys of physical activity and probably reflects both the greater role that women traditionally play in completing household chores and/or the degree to which this activity is perceived as moderate intensity. In both genders the contribution of domestic physical activity to self-reported MVPA increases with age. For females over 21 years who reported at least 10 mins of moderate to vigorous domestic physical activity, this source accounts for more than 50% of total MVPA. Indeed if domestic physical activity was eliminated from the analysis less than 21% of the females taking part in this survey would be deemed to have met current physical activity recommendations. This finding reflects the results of analysis from Scottish and Australian surveys where eliminating domestic physical activity significantly reduced the proportion of the population who were deemed to meet current physical activity guidelines [ 9 , 15 ].
In our analysis, domestic MVPA was negatively associated with leanness. One explanation for the negative association observed in this analysis is that less lean individuals may self-report domestic activities as being more intense than their leaner counterparts. Domestic activity often involves smaller muscle groups and isometric contraction which are more likely to cause fatigue and result in perceived exertion without resulting in the volume of energy expenditure likely to alter body composition. Moreover it could be speculated that fatter respondents report greater levels of moderate to vigorous intensity domestic physical activity because of their larger body mass and the difficulties associated with performing domestic tasks. The finding that domestic physical activity is inversely related to leanness is counter-intuitive. Irrespective of the intensity of domestic physical activity additional physical activity incurs additional energy expenditure and should, from a physiological perspective, be associated with greater leanness assuming energy intake is constant [ 16 ]. We speculate that those reporting the highest levels of MVPA through domestic physical activity are either over-estimating the intensity or duration of this physical activity or are over-compensating for the energy expended in such physical activity through energy intake. As suggested above, if individuals perceive that they are undertaking significant amounts of moderate or vigorous intensity physical activity through domestic activities they may be inclined to increase their energy intake which may, over time, contribute to an increase in fatness.
Recent findings from the Scottish Health Survey suggest that domestic activities do not protect against cardiovascular disease [ 6 ]. In a prospective cohort study of English older adults (>63ys) [ 5 ] reported a 19% reduction of risk of all-cause mortality attributable to domestic physical activity and an inverse association between such activity and cardiovascular mortality independent of other sources of physical activity. However when the most intense domestic physical activities (>5METS) such as mowing the lawn, digging and stair climbing were excluded the association with all-cause mortality disappeared underlining the importance of intensity of domestic physical activity for health benefit.
Given the emergence of sedentary behaviour as a risk factor for many chronic diseases the promotion of any physical activity, irrespective of intensity, is well-founded. However if public health campaigns are designed to encourage people to meet current physical activity guidelines then caution is needed in the promotion of domestic physical activity as this may be insufficient to evoke some of the favourable alterations that lead to improved health and decreased risk. Where domestic physical activity is promoted for such purposes clear messages on the intensity required should be provided so that individuals can distinguish between activities which can be counted towards the current 150 mins per week target and those which may be useful for reducing sedentary time and boosting their overall volume of physical activity but do not qualify within the current guidelines.
There are several limitations to this study including the use of self-reported physical activity, self-estimated exercise intensity and self-reported height and weight [ 3 ]. Neither energy expenditure nor dietary intake was objectively measured and therefore our explanation of the negative association between domestic physical activity and leanness remains speculative.
The negative association between domestic physical activity and leanness found in this cross-sectional study suggests that those promoting physical activity for health benefit should ensure that the importance of physical activity across a wide variety of domains is emphasised and that domestic physical activity is not seen as the main method by which sedentary individuals are encouraged to meet current physical activity guidelines.
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Murphy, M.H., Donnelly, P., Breslin, G. et al. Does doing housework keep you healthy? The contribution of domestic physical activity to meeting current recommendations for health. BMC Public Health 13 , 966 (2013). https://doi.org/10.1186/1471-2458-13-966
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Physical Activity Around the House
- Get your kids active while doing housework. Place a sticky note on all of the items that need cleaning or tidying (like the kitchen table, the sofa, the bed). Your child will collect each sticky note after they clean the item. Make it a friendly competition to see who collects the most stickies. You could even offer a prize (like a Frisbee or jump rope from the dollar store) for the winner with the most stickies. Your kids will be physically active, helping with household chores and having fun!
- Increase the intensity of household chores by using time limits. Put on a favorite CD and allot a certain number of songs to complete each chore. For example, allow two songs to vacuum the living room, three songs to wash the dishes, and one song to pick up toys in the playroom. You and your kids will be moving faster and working harder to beat the clock, causing your hearts to pump harder and get stronger.
- Get the entire family involved. After dinner, assign everyone a task in the clean up. Everything from clearing the dishes, loading the dishwasher, and putting away leftovers can get the family up and moving. Finish off the evening by going for a family walk or doing group physical activities like stretching. Not only will everyone be out of their chair, but this will also be fun bonding time for you and your family.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff .
Last Reviewed: May 15, 2018
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Household chores as a means of exercise

With a majority of the global population reeling under severe restrictions on their movements in several countries, the rapidly growing fitness industry has come to a screeching halt. Norms of physical distancing around the world, more emphasis on personal hygiene and widespread lockdowns have meant people have not been able to pursue their favourite physical activities.
Whether it was your local Crossfit box, your neighbourhood gym or the yoga or pilates studio you used to frequent, they have all been asked to shut down as a crowded fitness centre is one of the places that may have a high chance of infection as the COVID-19 pandemic wreaks havoc. You may carry your own towels and yoga mats to the class, or even wash your hands frequently, but that is not enough to maintain the hygiene standards expected from people nowadays.
To ensure proper physical distancing measures are implemented everywhere, any form of mass gathering is discouraged - which also rules out working out or even exercising together as a group at a community park. But with government health bodies encouraging people to move around, eat and drink healthy and get regular exercise to build or boost immunity to battle such a dangerous disease, how does one go about it?
Working out during lockdown is greatly encouraged, by making some space within the confines of your own home and getting in bodyweight exercises and other movements. But those not predisposed to working out in a gym or used to the intense physical movements that require correct form and technique, can always consider spending time doing household chores.
Benefits of doing housework as physical activity
Household chores as a form of exercise, can housework replace exercise.

Normally our busy schedules (what with long hours in the office coupled with busy social lives) do not leave much room for a daily dose of exercise. Doing housework can be one effective way to get some kind of physical activity during the course of a day.
This is especially true during a lockdown, or while you are avoiding crowded public spaces: housework can offer a way to get some exercise while checking those chores off your list.
While some may dismiss them outright as boring and mundane activities, housework can be strenuous as well as tiring - as with formal exercise, how much you do and how many calories you burn depends on your individual fitness level.
Performing household chores can be as beneficial as going to a gym, simply because turning up to the gym isn’t a guarantee for losing calories! Various studies have pointed towards the effectiveness of doing housework as a form of exercise, as it doesn’t require any additional time to be taken out of one’s daily schedule.
Doctors and experts now believe that relatively mild physical activity like housework can be beneficial towards improving your fitness levels, and if you can add 30-45 minutes of traditional workout to your housework schedule, it can make it doubly effective.
It is also estimated that people are more likely to perform daily household chores than turn up to the gym on most days of the week, making it a more binding commitment towards fitness.

Housework can be surprisingly demanding on the body. According to the Compendium of Physical Activities Tracking Guide, about 30 minutes of vacuuming or sweeping the floors can burn up to 130 calories, which may seem less in comparison to cycling on a stationary bike for the same amount of time, which can burn nearly 400 calories.
However, much like more intense workouts are beneficial towards greater calorie burn and weight loss, performing housework with more intensity can also prove to be just as physically challenging. According to CalorieLab, an average person can burn nearly 220 calories in 30 minutes of simple housework, which is equivalent to an intense aerobics class.
By some estimates, an hour of doing laundry by hand can be equivalent to about 40 minutes of lifting weights, while mopping floors - another strenuous activity - can burn as many calories as 45 minutes of swimming.
Some household chores that can be performed instead of conventional physical activities include:
- Mopping the floor
- Washing the car
- Scrubbing the floor/bathroom
- Walking to get essential supplies like groceries, etc.
- Vacuuming/Sweeping
- Laundry by hand
- Making the bed
Tips: While different forms of housework themselves can be physically challenging, one can make them even more strenuous by adding different kinds of physical movements while doing them. For instance, keeping the stomach tightened while performing household chores, stretching a little bit extra to get the muscles in the body to move to their limits, keeping the back straight while bending to do laundry, washing dishes, cleaning the floors can make it that much more challenging.
Adults between the ages of 18 and 64 must strive to do at least 150 minutes of moderate-intensity exercise every week, which roughly translates to about 30 minutes in a day, according to the World Health Organization. Housework, like sweeping or vacuuming the floors, washing dishes by hand or dusting, washing your car, mowing the lawn, or doing laundry by hand, may appear to be strenuous, but estimates show they can't completely replace running , brisk walking or cycling .
According to a study undertaken by researchers at the University of Ulster in Northern Ireland, domestic physical activity accounted for over 35% of the moderate to vigorous physical activity recommendations, but it didn't have any effect on achieving leanness or weight loss. Because the Ulster University study attempted to correlate the intensity of housework with the body mass index of people (BMI is a ratio of weight to height), it did not take into account people’s daily calorie intake or the amount of activity based on the individual’s physical health.
The UK’s National Health Service, however, says that housework cannot be considered completely ineffective. Any kind of physical activity is better than not doing anything at all, and especially in times of countrywide lockdowns, physical activities have become restricted to tasks that can primarily be performed indoors. Adding household duties to your daily schedule not only takes care of your demands for physical activity, but it also makes you look after your own space better, and be more conscious about maintaining cleanliness and hygiene in your own personal space.

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Are Household Chores or Activities a Good Type of Exercise?

Last Updated: October 26, 2020, 18:27 IST

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While many studies suggest that household chores are not strictly categorised as exercise, the Compendium of Physical Activities Tracking Guide says that about 30 minutes of intense vacuuming or sweeping can burn up to 130 calories.
Whether it’s sweeping your home or cleaning your bathroom thoroughly, household chores can be quite boring. But chores or household activities that require a lot of moderate to vigorous-intensity effort may be good for burning some calories as well.
While many studies suggest that household chores are not strictly categorised as exercise, the Compendium of Physical Activities Tracking Guide says that about 30 minutes of intense vacuuming or sweeping can burn up to 130 calories. Now, this may not seem like much when compared to running, cycling or even climbing stairs, but if you combine a few types of household chores, increase the intensity and do it for much longer, the cumulative effect may be the same.
Household chores during the pandemic
The additional factor you need to consider is that since the beginning of the COVID-19 pandemic and subsequent lockdowns, many people have been working from home and cannot safely access gyms. In this scenario, intense household chores are a good way to get some exercise. At the same time, most household chores include cleaning and disinfecting, which has further benefits for your health as it can help prevent not only COVID-19 infection but other viral, bacterial and fungal infections too.
The following are some household activities that you can perform to burn those calories, especially during the pandemic:
- Sweeping and mopping the floor
- Vacuum cleaning the home
- Thoroughly cleaning and disinfecting bathrooms
- Washing the car
- Getting groceries then cleaning, disinfecting or storing them properly
- Dusting and disinfecting high touch surfaces
- Doing laundry by hand
Benefits of doing household chores
There are many health benefits associated with doing household chores and not all of them are linked to exercising or burning calories. The following are some such benefits you can gain by doing intense household chores.
- Doing chores can help you get some exercise at home without having to step out and face crowds during the pandemic.
- Household activities like disinfecting all high-touch surfaces regularly can keep viral, bacterial and fungal infections away.
- Cleaning and dusting are some household chores that can help you avoid dust accumulation and, thereby, reduce the risks of dust allergies or asthma attacks.
- Household chores help keep your home clean, organised and disease-free. Some studies indicate that this can not only reduce stress but also create a better sleep and rest environment. Reduction in stress and improvement in sleep can, in turn, improve your health.
- Some studies indicate that doing high-intensity household activities like mopping, sweeping and scrubbing can reduce your risk of heart disease.
For more information, read our article on Household chores as a means of exercise .
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Turn Housework Into A Workout: How To Burn Calories While Cleaning
Active Aging Presented by Public Health Seattle-King County
Whether you’re pressed for time or just looking to add a little exercise to your day, cleaning or doing small chores around the house is one way to burn fat and calories.
According to the Centers for Disease Control and Prevention (CDC) , doing housework counts toward adults’ recommended amount (150 minutes per week) of physical activity. What’s more? Doing household chores can help increase your metabolism, strength, and mobility.
Read on to discover just how many calories you burn while cleaning—and get tips for transforming your weekly housecleaning routine into a complete workout.
Vacuuming or Mopping
Although vacuuming or mopping may seem mundane, it’s an excellent way to burn extra calories throughout the day. Vacuuming burns an average of 68 calories per half-hour, while mopping burns approximately 136 calories .
Want to turn this chore into even more of a workout? Set a timer and see how many rooms you can clean in 15–20 minutes. You can also try vacuuming on your tiptoes for an extra challenge.
Washing Dishes by Hand
Cleaning up after mealtime can be tedious and time-consuming, depending on the size of your kitchen and the number of dishes you have to wash. Luckily, hand-washing dishes or tidying up the kitchen is another easy way to sneak some physical activity into your day.
You can burn around 68 calories per half-hour of washing dishes by hand. And keep in mind this doesn’t include drying the dishes!
Cleaning and organizing your home doesn’t have to mean spending hours scrubbing the baseboards and dusting every surface in sight. Sometimes, tidying can be just as effective.
According to the American Council of Exercise (ACE) , a 150-pound person can burn up to 204 calories by doing just one hour of housework, while moving or carrying boxes can burn an additional 504 calories per hour.
Looking for ways to turn your tidying sessions into a mini-workout? Turn on some tunes and dance your way from room to room. You can also throw in a few jumping jacks or other high-energy moves to keep yourself motivated.
Gardening is a low-impact activity that can help burn calories and improve overall well-being. Plus, it’s a great way to get outdoors and enjoy the fresh air.
Just 30 minutes of gardening can burn roughly 170 calories . Raking the leaves or pulling weeds can give you an extra calorie-burning boost.
In addition to helping you stay active, gardening can also reduce stress and improve mood—a win-win for your physical and mental health.
Folding Laundry
Folding laundry is another simple household task that can help you stay fit and burn calories. According to the Calorie Control Council, doing laundry and folding clothes for one hour can burn approximately 136 calories .
To make the most of this activity, consider doing squats while you fold towels or propping up your legs and doing crunches while you fold socks. You can also do lunges or step-ups as you transfer clean clothes from the washer to the dryer.
Whatever your preferred method, incorporating a little movement into your daily chores is a fun way to boost your fitness level and get your body moving throughout the day. Just be sure to pace yourself and maintain good form—you don’t want to risk an injury while cleaning the house!
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
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6 Household Chores with Mental and Physical Benefits
A recent study about physical activity, which involved people from 17 countries drew up the conclusion that performing household chores (doing chores around the house) provides the same benefits as working out and running, particularly when it comes to extending your life and lowering the risk of many heart diseases.
It is a solid and well-documented theory that the aerobic and physical nature of various household chores provides numerous benefits to your being. More than that, such chores provide various mental health benefits as well, which people might be unaware of.
According to a small study, it has been proven that doing routine chores around the house helps to keep a person’s mind sharp. This study, instead of looking at the formal exercises performed by the people involved, analyzed their everyday activities.
The researchers measured the expenditure of ‘activity’ energy and came to the conclusion that people who walked, looked after their loved ones, climbed the stairs, and did chores around the house had a decreased chance of becoming a victim of cognitive impairment as compared to those that spent a minimal amount of energy throughout the day.
All the Amazing Health Benefits!
Different household chores offer different mental and physical benefits. The question is, are they really effective?
It is a well-known fact that exercise is excellent for a person’s physical as well as mental health. Thus, when you follow your domestic schedule closely, you can get a good psychological boost.
While doing household chores on a daily basis you feel less overwhelmed and less stressed.
Listed below are some of the everyday household chores and the benefits that we can reap from them:
1. Don’t Ignore Your Bed
Many studies have concluded that people who make their bed every morning start their day feeling quite productive and with a much better sense of their well-being. According to such studies, a majority of people, after making their bed, feel as if they have accomplished something which means that they have more motivation to complete the tasks that they have throughout their day.
On the other hand, having a messy bead can lead you to be stressed right from the time you wake up. Not only is making your bed linked to more productivity, people that make their bed have been reported to have slept better than individuals that leave their bed messy.
2. Scrub and Rinse!
It has been found that cleaning your plate mindfully is helpful when it comes to lowering your level of nervousness by up to 30%. While doing the dishes, focus on the movement of your hands if you can. Some studies have reported allowing your mind to wander can help with lowering stress levels. However, be careful you don’t do that when cleaning easily breakable dishes. Also, washing the dishes is also a good time for practicing breathing and calming exercises.
3. Fall into Formation
It might sound a bit unbelievable, but decluttering the kitchen does help to keep your overall weight in check. According to a recent study, people that lived in a cluttered house had a 77% more chance of being obese or overweight.
When your kitchen is an absolute mess, making healthy eating choices can become difficult. You might decide to eat out or opt for takeout because all of the dishes are dirty.
There might be bags of chips and biscuits on the counter, etc. So, when you get rid of the junk food it helps a lot because such edibles won’t be in front of you to immediately grab and eat.
4. Vacuum the House Down
Vacuuming provides the same benefits that 15 minutes of kickboxing does. Instead of vacuuming rooms separately, try vacuuming the entire house in one go. This activity helps to give your legs, core, and arms, a nice workout.
5. The Goodness of a Lemon Scented Cleaner
A 2014 Japanese study claims that a citrusy scent has the power to boost your mood significantly. For the study, participants were made to inhale a citrusy scent for about ten minutes. The outcome of it was that people experienced less anger, fatigue, confusion, depression, anxiety, tension, and mood disturbances as well. So, opt for lemon scented cleaning products for your chores.
6. That Grassy Aroma
According to a Swedish study involving 3,800 older adults, people that did the majority of yard work, do-it-yourself projects, and housecleaning, were at a 30% lower risk of experiencing a first-time cardiovascular disease such as a stroke or heart attack as compared to those that were highly sedentary.
Moreover, mowing your yard or lawn has benefits as well as the grassy scent stimulates the mind. Australian researchers found that freshly cut grass releases certain chemicals which makes the people more joyful and relaxed.
Can the Elderly Participate too?
While youngsters can definitely benefit from doing household chores, the elderly can too.
A researcher from the Chase Western Reserve University conducted a study and found that seniors who actively took part in household chores were more active and of sound mind.
Apart from getting a good amount of physical exercise from these tasks, it was also found that seniors experienced accomplishment and a sense of purpose, thus benefiting both their physical, as well as mental health.
Here are a few household activities that the seniors in your house can try out:
1. Let’s Wash The Car
If there is a car present in your house ask the senior to wash it. Dragging the hose, soaping the vehicle, rinsing the suds, cleaning the car windows, and scrubbing the tires is a great way to have fun while also getting a little physical exercise. Just make sure they don’t slip.
2. Doing the Laundry
Changing the sheets, carrying the wet towels, collecting dirty clothes, and using the dryer and washer is sufficient physical work. Moreover, if the senior likes hanging the laundry on a clothing line, the amount of physical activity they get further increases. Seniors can continue with such physical exercise by folding the laundry and putting it away as well.
Wrapping It Up
Research following 130,000 people of different income levels from the years 2003 to 2010 found that the participants got the same benefits whether they were doing household chores, walking, or hitting the gym. Thus, solidifying the theory that being physically active for half an hour, five times a week can lower the risk of death due to various reasons by 28%.
Similarly, the rate of participants becoming a victim of heart disease is also decreased by 20% because of exercise.
Coming home to a number of tasks that need to be done along with a long list of other things you need to do, there is a drastic decline in the hormone cortisol throughout the day. As a result, the person experiences a negative impact on the mood, health, and sleep.
Taking out time to sort the big pile of laundry, clearing your space, and organizing the stack of papers will clear stuff from your residence and will also help you to feel more relaxed and happier.
Furthermore, researchers state that sitting a lot is harmful to your physical and cognitive health. So, the more you take part in physical activity and movement, the more active and alert the brain will be.
Arslan Butt currently works for https://www.CanadianPharmacyWorld.com , has a passion for keeping up-to-date regarding the latest health and lifestyle trends. He likes going on long walks, trying out new healthy eating regimes, and working out.
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Physical Activity for People with Disability

Everybody needs physical activity for good health. However, less than half of U.S adults with serious difficulty walking or climbing stairs (mobility disability) report engaging in aerobic physical activity. 1 For those who are active, walking is the most common physical activity. 1 Yet, adults with disabilities report more environmental barriers for walking than those without disabilities. 2 Here are some ways that people with disabilities can stay active and healthy.
Physical activity plays an important role in maintaining health, well-being, and quality of life. According to the Physical Activity Guidelines for Americans, 2nd edition pdf icon external icon , physical activity can help control weight, improve mental health, and lower the risk for early death, heart disease, type 2 diabetes, and some cancers. Physical activity can also improve mental health by reducing depression and anxiety. For people with disabilities, physical activity can help support daily living activities and independence.
Any amount of physical activity that gets your heart beating faster can improve your health. Some activity is better than none. For even greater health benefits, the Guidelines recommend that all adults, with or without disabilities, get at least 150 minutes (2.5 hours) of aerobic physical activity per week. Activities can be broken down into smaller amounts, such as about 25 minutes a day every day. Muscle-strengthening activities, such as adapted yoga or working with resistance bands, provide additional health benefits.
People with Disabilities
One in four U.S. adults is living with a disability, 3 defined as
- Serious difficulty walking or climbing stairs;
- Deafness or serious difficulty hearing;
- Blindness or serious difficulty seeing;
- Serious difficulty concentrating, remembering, or making decisions;
- Difficulty doing errands alone; or
- Difficulty dressing or bathing.
Adults with disabilities are more likely to have obesity, heart disease, stroke, diabetes, or cancer than adults without disabilities. 4 Physical activity can reduce the risk and help manage these chronic conditions .
Be Active to Stay Healthy
Many adults with disabilities and chronic health conditions can participate in regular physical activity; however, it’s important to consult with a healthcare professional or physical activity specialist (for example, physical therapist or personal trainer) to understand how your disability or health condition affects your ability to safely do physical activity.
If you have a disability and want to make physical activity part of your daily routine, here are some options.
Being Active In Your Neighborhood
Engaging in physical activity outdoors can help improve your physical health, as well as your mental health and well-being. Most people can engage in an active lifestyle through walking—including people with disabilities who are able to walk or move with the use of assistive devices, such as wheelchairs or walkers. 5 In fact, walking is the most common form of physical activity reported among active adults with mobility disability. 1
Unfortunately, adults with disabilities report fewer neighborhood environmental supports (such as sidewalks, public transit, and walkable shops) and more barriers (such as traffic, crime, and animals) for walking than those without disabilities. 2 To improve this, resources were created to help promote the development of supportive environments for walking for individuals with disabilities.
Being Active In Your Home
Being active in your home can also be a good option. Here are some resources that can help you stay physically active while at home.
- The National Center on Health, Physical Activity and Disability (NCHPAD) external icon has created a playlist of the top exercise-from-home videos external icon on their YouTube channel. The playlist for kids and adults includes several options for all abilities to help you choose an exercise mode that works for and is enjoyable to you.
- NCHPAD also offers a 14 Weeks to a Healthier You external icon program. This program is a FREE, personalized, web-based physical activity and nutrition program for individuals with disabilities and chronic health conditions.
- Special Olympics’ Fit 5 Resources external icon challenge individuals to live by the 3 simple goals of staying active 5 days per week, eating fruits and vegetables and drinking 5 bottles full of water each day. It includes fitness cards and videos that offer simple exercises to target endurance, strength, and flexibility, all of which can be done at home.
Decide how much physical activity is right for you and your fitness level, pick an activity you enjoy—for example, gardening, doing chores around the house, wheeling yourself around in your wheelchair, walking briskly, or dancing—and find ways to include your favorite physical activity into your everyday life.
What CDC and Our Partners Are Doing
CDC’s Disability and Health Promotion Branch, within the Division of Human Development and Disability, supports and provides funding for two National Centers on Disability that focus on improving the quality of life for people living with disabilities, including their physical activity level.
- National Center on Health, Physical Activity, and Disability (NCHPAD) external icon
- Special Olympics Health external icon
The Branch also supports 19 state-based disability and health programs to
- Promote equal access to opportunities for optimal health;
- Prevent diseases like type 2 diabetes and heart disease; and
- Increase the quality of life for people with disabilities.
Learn more about these State Disability and Health Programs.
In addition, to make it easier for people to be active, CDC works with communities and partners across the country as part of the Active People, Healthy Nation SM initiative . The goal of this initiative is to help 27 million Americans become more physically active by 2027 to improve overall health and quality of life and to reduce healthcare costs.
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Health is important for everyone. Having the tools and information needed to make healthy choices and knowing how to prevent illness are key to being well, with or without a disability. Visit these resources to learn more:
- Disability and Physical Activity
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- Physical Activity Guidelines for Americans, 2 nd edition pdf icon external icon
- National Centers on Disability
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- Hollis ND, Zhang QC, Cyrus AC, Courtney-Long E, Watson K, Carroll D. Physical activity types among US adults with mobility disability, Behavioral Risk Factor Surveillance System, 2017. Disabil Health J. 2020 Feb 3 [Epub ahead of print]. doi: https://doi.org/10.1016/j.dhjo.2020.100888 external icon .
- Omura JD, Hyde ET, Whitfield G.P, Hollis ND, Fulton JE, Carlson SA. Differences in perceived neighborhood environmental supports and barriers for walking between US adults with and without a disability. Prev Med . 2020;134:106065. doi: 10.1016/j.ypmed.2020.106065 external icon .
- Okoro CA, Hollis ND, Cyrus AC, Griffin-Blake S. Prevalence of disabilities and health care access by disability status and type among adults — United States, 2016. MMWR Morb Mortal Wkly Rep. 2018;67:882–887. doi: http://dx.doi.org/10.15585/mmwr.mm6732a3 external icon .
- Centers for Disease Control and Prevention. Disability and Health Data System (DHDS) [Internet]. [updated 2019 May 29; cited 2020 May 7]. Available from: http://dhds.cdc.gov .
- U.S. Department of Health and Human Services, 2015. Step it up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities. US Department of Health and Human Services, Office of the Surgeon General, Washington, DC. Available from: https://www.cdc.gov/physicalactivity/walking/call-to-action/index.htm .
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7 household chores with unexpected health benefits.
Not everyone enjoys household chores — that’s a given. But what if you knew that there were more benefits to them than just making your home look more presentable? Once you realize how these simple tasks can boost your happiness, lower your stress, or protect your body from diseases, your to-do list will never look the same again.
1. Making the Bed
Studies have shown that those who make their beds each morning take on the day with increased productivity and a greater sense of well-being. Most people feel a small sense of accomplishment when they make their bed each day, and are then encouraged to keep up the trend by completing task after task.
Those who make their bed will also tend to feel more rested and energized throughout the day, rather than tired or groggy. Leaving the bed a rumpled mess can add unnecessary stress to your day.
2. Tidying up Your Yard
Here’s some motivation to get your yard in order: those individuals who do the most yard work, DIY projects, and housecleaning have about a 30 percent lower risk of suffering a first-time heart attack or stroke, as compared to those who are more sedentary. Plus, there is a chemical released in freshly cut grass that makes people feel more joyful and relaxed.
As you spend time outside sweating (and re-hydrating!) your body is flushing out all of the toxins that it has collected. Often times, those who spend a lot of time sweating outside will feel a second wind of energy after they’ve cooled off.
3. Washing Dishes
Cleaning your plate mindfully has the ability to lower nervousness levels by almost 30 percent. By doing this, the individual is focused on the smell of the soap, the temperature of the water, and the touch of the dishes.
Those who do not take the time to wash dishes by hand don’t experience this calming benefit. Washing dishes doesn’t take a lot of concentration, so the mind is free to just wander while the hands are busy. This is also a great time to practice breathing exercises.
4. Cleaning the Bathroom
The benefits of cleaning a bathroom extend beyond your own body and the motions of cleaning. A bathroom is the ideal place for harmful bacteria to grow. When you clean it regularly, you are reducing the chance of disease; disabling it from spreading from places like the toilet to your toothbrush. Regular cleaning will also prevent mold from growing, which if not taken care of right away will become more difficult to control later on.
5. Growing Flowers and Vegetables
Taking part in activities in nature can help to reduce the symptoms of depression. A Norwegian study took a group of individuals who had been diagnosed with different forms of depression and instructed them to spend about six hours each week gardening. At the end of a few months, these individuals noticed a notable improvement in the symptoms of their depression, and it continued for a few months after the study ended.
An added bonus: healthy vegetables from your own garden!
6. Getting Rid of Kitchen Clutter
A recent study has shown that people with an extremely cluttered home were about 77 percent more likely to be overweight, if not obese. This is because it is more difficult to make healthy eating choices in a cluttered kitchen. Once a kitchen becomes organized, a person may begin to see benefits like weight loss without the need to diet. Also, getting rid of the clutter is the best time to trash any foods that are super unhealthy. Out of sight, out of mind!
7. Vacuuming
30 minutes of vacuuming can have the same benefits as 15 minutes of kickboxing. Aim to vacuum the whole house in one shot, as opposed to tackling each room individually. The motion associated with vacuuming will work out not only your arms, but your core and legs as well because of the pushing and pulling movements.

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Exercise: 7 benefits of regular physical activity.
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Many types of cancer
It can also help improve cognitive function and helps lower the risk of death from all causes.
3. Exercise improves mood
Need an emotional lift? Or need to destress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.
6. Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.
But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
7. Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
The bottom line on exercise
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.
If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.
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- AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed June 25, 2021.
- Peterson DM. The benefits and risk of aerobic exercise. https://www.uptodate.com/contents/search. Accessed June 24, 2021.
- Maseroli E, et al. Physical activity and female sexual dysfunction: A lot helps, but not too much. The Journal of Sexual Medicine. 2021; doi:10.1016/j.jsxm.2021.04.004.
- Allen MS. Physical activity as an adjunct treatment for erectile dysfunction. Nature Reviews: Urology. 2019; doi:10.1038/s41585-019-0210-6.
- Tips for starting physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/tips-get-active/tips-starting-physical-activity. Accessed June 25, 2021.
- Laskowski ER (expert opinion). Mayo Clinic. June 16, 2021.
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Household chores as the main source of physical activity: Perspectives of pregnant Pakistani women
Affiliation.
- 1 The Aga Khan University, Karachi.
- PMID: 29808046
Objective: To understand the level of physical activity in pregnant women and to identify perceived facilitators and barriers faced by them.
Methods: This cross-sectional study was conducted from January to June 2016 at Aga Khan Maternity and Child Care Centre, Hyderabad, Pakistan, and comprised pregnant women attending the antenatal clinics. They were administered the pregnancy physical activity questionnaire while additional questions were asked to assess perceived barriers and facilitators in pregnancy. SPSS 19 was used for data analysis.
Results: Of the 455 subjects, 179(36%) were physically active. Their median metabolic equivalent of task hours per week was 14.65 (interquartile range=0-105.8). The overall mean age of subjects was 26±4.47 years, while the mean gestational age was 24±10 weeks. Household activity had a strong positive correlation with total activity (p<0.05). Reported barriers included lack of energy and lack of information regarding benefits of physical activity, and facilitators included support from family and affordable facilities in the area of residence.
Conclusions: Majority of the pregnant women failed to meet the daily recommendations for physical activity..
Keywords: Physical activity, Pregnancy, Health behaviour..
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- Pregnancy physical activity questionnaire (PPAQ): Translation and cross cultural adaption of an Arabic version. Papazian T, El Osta N, Hout H, Chammas DE, El Helou N, Younes H, Abi Tayeh G, Rabbaa Khabbaz L. Papazian T, et al. PLoS One. 2020 Mar 30;15(3):e0230420. doi: 10.1371/journal.pone.0230420. eCollection 2020. PLoS One. 2020. PMID: 32226052 Free PMC article.
- Perceived benefits and barriers to leisure-time physical activity during pregnancy in previously inactive and active women. Da Costa D, Ireland K. Da Costa D, et al. Women Health. 2013;53(2):185-202. doi: 10.1080/03630242.2012.758219. Women Health. 2013. PMID: 23517515
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- The physical activity patterns among pregnant women at a tertiary care hospital in, Pakistan. Nadeem S, Khatoon A, Rasheed S, Munim TF. Nadeem S, et al. Pak J Med Sci. 2022 Mar-Apr;38(4Part-II):904-909. doi: 10.12669/pjms.38.4.4809. Pak J Med Sci. 2022. PMID: 35634636 Free PMC article.
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Physical Activity Pyramid
Factsheet | HGIC 4030 | Revised: Jul 16, 2021 | Print
Being physically active is one of the most important things people of all ages can do to maintain and improve their health. According to the 2018 Physical Activity Guidelines for Americans, moving more and sitting less has many positive benefits. Even better, the benefits of participating in any amount of activity begin immediately after and accumulate over time.
Evidence supporting the benefits of regular physical activity is well established, yet nearly 80% of American adults are not meeting guidelines for aerobic and muscle-strengthening activity. Gaining health benefits from physical activity depends on a personal effort to increase activity in ourselves, loved ones, and our communities. The newest addition of the Physical Activity Guidelines for Americans can be a helpful resource to increase physical activity. It discusses the proven benefits of regular physical activity and outlines the amounts and types recommended for all ages and populations.
Importance of Physical Activity
Being physically active can help you live a longer, healthier, happier life. Adding regular, moderate-to-vigorous physical activity to your day can:
- improve your overall health, fitness, and quality of life
- reduce the risk of many adverse health outcomes and chronic diseases, such as type 2 diabetes, obesity, heart disease, hypertension, many types of cancer, depression, anxiety, and dementia
- help you reach and maintain a healthy weight by burning calories*
- help manage blood sugar and blood pressure
- lower your risk for a heart attack
- help you feel more confident
- reduce stress, anxiety, and depression
- improve your fitness level
- increase muscle strength
- reduce body fat
- help build and maintain bones and joints
- improve flexibility and posture
- help prevent arthritis or relieve the pain from it
- reduce the risk of falling among older adults
*Research shows that combining a reduced-calorie diet with exercise is the most effective way to lose weight.
What is Physical Activity?
Physical activity means moving your body to use energy. Good examples are: walking, dancing, playing soccer, briskly pushing a baby stroller, and even gardening. It does not have to be strenuous, but activity should be of at least moderate intensity to receive the most health benefits. The “talk test” is an easy way to measure relative intensity. Usually, if you are doing a moderate-intensity activity, you can talk but not sing.
Key Guidelines for Adults
- Move more and sit less throughout the day. Some physical activity is better than none.
- At least 150 minutes (2 hours 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity physical activity.
- At least 75 minutes (1 hour 15 minutes) to 150 minutes (2 hours 30 minutes) a week of vigorous-intensity aerobic activity.
- An equivalent combination of moderate- and vigorous-intensity aerobic activity.
- Aerobic activity should preferably be spread throughout the week.
- Adults should also do muscle-strengthening activities of at least moderate intensity that involve all major muscle groups on two or more days a week.

Photo credit: Health.gov/moveyourway – Office of Disease Prevention and Health Promotion
Learn more about the Move Your Way initiative to help increase your physical activity at https://health.gov/moveyourway .
One hundred fifty minutes per week of physical activity may seem challenging to reach, but breaking this amount into smaller chunks can make it more manageable. For example, you can reduce 150 minutes down to 30 minutes of activity five days per week. For health benefits, adults should get at least 30 minutes of moderate or vigorous physical activity most days, preferably every day. This is above and beyond regular daily activity unless your job includes lots of vigorous physical activity.
Thirty minutes per day of moderate-intensity physical activity provides many health benefits. However, even more significant health benefits can be gained through more vigorous exercise or by staying active for a longer time. Regardless of the activity you choose, you can do it all at once or divide it into multiple parts during the day.
For example, walk your dog for 10 minutes before and after work, and go for a 10-minute walk at lunchtime. That adds up to 30 minutes of moderate exercise for the day. If you do not have a dog to walk, then you could take a brisk 10-minute walk to and from the parking lot or bus stop before and after work.
Children and teenagers need at least 60 minutes of physical activity every day or most days. Pregnant women should get 30 minutes or more of moderate-intensity physical activity on most, or all, days of the week unless they have medical complications. Like all adults, senior citizens benefit from physical activity, which helps reduce functional declines associated with aging.

Source: Physical Activity Guidelines for Americans, 2nd edition
Levels of Physical Activity: There are two basic levels of physical activity.
Moderate: This includes walking briskly (about 3½ miles per hour), hiking, gardening/yard work, dancing, golf (walking and carrying clubs), bicycling (less than 10 miles per hour), and weight training (a general light workout).
Vigorous: Examples are running/jogging (5 miles per hour), bicycling (more than 10 miles per hour), swimming (freestyle laps), aerobics, fast walking (4½ miles per hour), weight lifting (vigorous effort), competitive basketball, and heavy yard work, such as chopping wood.
If physical activity does not increase your heart rate, it is not intense enough to count towards the 30 or more minutes a day that you should get. Activities that do not increase your heart rate include walking at a casual pace, grocery shopping, and doing light household chores.
Before Beginning an Exercise Program: Most adults do not need a doctor’s checkup before exercising at a moderate level. Exceptions include people with heart disease, high blood pressure, diabetes, asthma, osteoporosis, and obesity. A high-fat diet, smoking, and a sedentary lifestyle are other risk factors. Men over 40 and women over 50 should see their doctor or health care provider before starting a vigorous physical activity program. Get advice on how often and how long to exercise.
Types of Physical Activities
These activities are very beneficial to your health.
Aerobic Activities: These speed up your heart rate and breathing while improving heart and lung fitness—examples: brisk walking, jogging, and swimming.
Muscle-strengthening: These help build and maintain bones and muscles by working them against gravity. Lifting weights, carrying a child, and walking are a few examples.
Balance and Flexibility: Dancing, gentle stretching, yoga, martial arts, and tai chi reduce the risk of injuries by improving physical stability and flexibility.
Ways to Get Moving
The more you enjoy exercise, the more likely you are to stick to it. Many activities that you enjoy can be worked into your daily routine, so you do not have to go to the gym or an aerobics class.
- Always be prepared. Keep a pair of walking or running shoes and some comfortable clothes in the car and office.
- Walk! Do it in your neighborhood, find a local trail, or go to the mall and walk around before you shop. Walk during your lunch break or running errands. Take the stairs instead of the elevator or escalator. Park in the farthest parking spot and walk to the office or store.
- Make exercise a social event. Walk with your spouse, a family member, neighbor, or friend to make it more fun. Take group dancing lessons.
- Incorporate exercise into your workday. Do simple stretching and calisthenics exercises at your desk. Jumping rope is a cheap exercise that can be done anywhere, even in a hotel room on a business trip.
- Participate in a sport such as tennis, softball, basketball, or touch football. Play golf but push or carry your golf bag rather than ride in a golf cart. Jog or join an exercise class. Keep your activities interesting by trying something different on alternate days.
- Do household chores for exercise. Vacuuming, mopping, and dusting can be quite a workout. Mow the lawn with a push mower, garden, rake leaves, or wash and wax your car.
- Make exercise a family activity. Get outdoors and hike, ride bikes, skate, swim, go canoeing, sailing, snorkeling, or horseback riding together.
Physical Activities for Children
Regular physical activity in children and adolescents promotes health and fitness. It is important to provide young people opportunities and support to participate in physical activity that is appropriate for their age, enjoyable, and offers variety. Children and teenagers need at least 60 minutes of moderate to vigorous activity every day or most days. Here are some ideas to get them moving:
- ride a bicycle or tricycle
- roller skate or rollerblade
- play actively during school recess
- participate in physical ed. class at school
- join an after-school or community physical activity program
- be spontaneously active
Your Challenge
Although the benefits of physical activity have been proven, over half of U.S. adults do not get enough physical activity to provide health benefits. Are you active enough for a healthy life? It is essential to be active most days of the week and make physical activity a part of your daily routine. Do anything that gets you up and moving.
Want to manage your weight? Find your balance between the food you eat and your level of physical activity. You do not have to be a jock to be healthy, but you need to place regular activity high on your “to-do” list. Starting today, make one positive change. Then keep it up!
For more information, request: HGIC 4000, 2005 Dietary Guidelines for Americans ; HGIC 4010, MyPyramid ; HGIC 4011, MyPyramid for Kids ; HGIC 4031, Physical Activity for Adults ; HGIC 4032, Physical Activity for Children ; HGIC 4151, Fluid Needs .
- Centers for Disease Control and Prevention. How much physical activity do adults need? October 7, 2020. https://www.cdc.gov/physicalactivity/basics/adults/index.htm .
- Centers for Disease Control and Prevention. Measuring Physical Activity Intensity. September 17, 2020. https://www.cdc.gov/physicalactivity/basics/measuring/index.html#:~:text=The%20talk%20test%20is%20a,not%20sing%20during%20the%20activity.&text=In%20general%2C%20if%20you’re%20doing%20vigorous%2Dintensity%20activity,without%20pausing%20for%20a%20breath .
- Centers for Disease Control and Prevention. Physical Activity Prevents Chronic Disease. May 14, 2020. https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm#:~:text=Regular%20physical%20activity%20helps%20improve,depression%20and%20anxiety%2C%20and%20dementia .
- U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf
Originally published 01/06
If this document didn’t answer your questions, please contact HGIC at [email protected] or 1-888-656-9988.
Original Author(s)
Janis G. Hunter , Retired HGIC Nutrition Specialist, Clemson University Katherine L. Cason , PhD, Former Professor, State Program Leader for Food Safety and Nutrition, Clemson University.
Revisions by:
Ellie Lane , Rural Health and Nutrition Extension Agent, Clemson University
This information is supplied with the understanding that no discrimination is intended and no endorsement of brand names or registered trademarks by the Clemson University Cooperative Extension Service is implied, nor is any discrimination intended by the exclusion of products or manufacturers not named. All recommendations are for South Carolina conditions and may not apply to other areas. Use pesticides only according to the directions on the label. All recommendations for pesticide use are for South Carolina only and were legal at the time of publication, but the status of registration and use patterns are subject to change by action of state and federal regulatory agencies. Follow all directions, precautions and restrictions that are listed.
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How housework can improve our mental and physical health

Some experts argue that doing the household chores could contribute to healthy ageing. Image: UNSPLASH/Annie Spratt
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A Trusted Friend in a Complicated World
8 Annoying Chores With Unexpected Scientific Health Benefits
Why washing dishes, making your bed, dusting, and other common chores can lower stress, boost happiness, and protect against heart disease. You’ll never look at your To-Do list the same way again.

Wash dishes: Reduce anxiety
People who cleaned their plates mindfully (they focused on smelling the soap, feeling the water temperature, and touching the dishes) lowered their nervousness levels by 27 percent, found a recent study of 51 people out of Florida State University’s psychology department. People who didn’t take as thoughtful approach to their dish washing did not experience a similar calming benefit.

Dust with a lemon cleaner: Be happier
A citrusy scent is a potent mood booster, according to a 2014 Japanese study. When participants spent as little as ten minutes inhaling yuzu (a super-tart and citrusy Japanese fruit), they saw a significant decrease in their overall mood disturbance, a measure of tension, anxiety, depression, confusion, fatigue and anger, PureWow recently reported . Eating these foods is proven to put you in a good mood , too.

Make your bed every morning: Boost productivity
Your nagging mom was right: Starting your day with a freshly made bed is what Charles Duhigg, author of The Power of Habit , calls a “keystone habit”; one that has a ripple effect to create other good behavior. In his book, Duhigg notes that making your bed every morning is linked to better productivity, a greater sense of well-being, and stronger skills at sticking to a budget. Bedmakers also report getting a better night’s sleep than those who leave their covers messy in the morning, per a National Sleep Foundation poll reported by WebMD .

Clean up your yard: Prevent a heart attack
Need motivation to break out the vacuum cleaner? People who did the most yard work, housecleaning, and DIY projects had a nearly 30 percent lower risk of a first-time cardiovascular event like a heart attack or stroke compared with those who were the most sedentary, according to a new Swedish study of 3,800 older adults. Check out more habits that reduce your heart attack risk .

Banish kitchen clutter: Lose weight
A recent study showed that people with super-cluttered homes were 77 percent more likely to be overweight or obese. The likely reason: It’s harder to make healthy food choices in a chaotic kitchen. Organizing guru Peter Walsh, author of Cut the Clutter, Drop the Pounds , has been inside of hundreds of people’s homes. He says once people get finally get organized, they tend to experience a number of other unexpected perks, including weight loss, without strict dieting! Try more easy ways to torch 200 calories fast .

Mow the lawn: Feel more joyful
There’s something to that grassy scent. Australian researchers discovered that a chemical released by freshly cut grass makes people feel more relaxed and more joyful. You need to make these instant mood boosters a habit, too.

Grow flowers and vegetables: Lower depression risk
In a study out of Norway, people diagnosed with different forms of depression spent six hours a week gardening; after a few months, they experienced a notable improvement in their depression symptoms, and their good moods continued for months after the study ended. Doing a new activity and being outside in nature can certainly help, but some experts believe that dirt itself might be a depression fighter, according to Health.com. Christopher Lowry, PhD, a professor at the University of Colorado, Boulder, has been injected mice with a common, harmless bacteria found in the soil. He’s found that they experience an increase in the “release and metabolism of serotonin in parts of the brain that control cognitive function and mood, much like serotonin-boosting antidepressant drugs do,” the site reported . Don’t miss more natural ways of overcoming depression .

Share chores with your spouse: Have a better sex life
When men perceived their contribution to household chores as fair, couples have more frequent and satisfying sex, according to a 2015 study from the University of Alberta. “If a partner isn’t pulling their weight in housework, either one will have to pick up the slack, or the chores will remain undone. This will develop tension and bitterness in the relationship, which will transfer into the bedroom,” according to MedicalDaily . You can also get these unexpected health benefits from sex while you’re at it.
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The Fit Family Chore List
Get double the benefit when you put the family to work on these chores!
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Catherine Holecko is an experienced freelance writer and editor who specializes in pregnancy, parenting, health and fitness.
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Busy families love to multitask—how else would we get anything done? So when you're facing a big household chore list, remember that taking care of all those tasks will also help you get in your workout for the day.
Kids benefit from helping out around the house. Not only will tasks get finished faster, but they'll also learn something new and get some physical activity in, too. They may even feel important (deep down, underneath the grumbling) by taking on more responsibility and becoming an active participant in the family.
These chores , in particular, top the list of calorie-burners and strength-builders:
1. Painting and Household Repairs
Some fixes are best left to the pros, but in most cases, you can probably handle prepping and painting a room. Kids can help, and are usually motivated to do so if they're working in their own rooms! You'll feel this one in your arms, shoulders, and chest, and depending on the type of job you're doing, even your back and legs (so, pretty much all over).
2. Lawn Care
A powered lawn mower still takes some human power to push, plus you're getting some steps in as you go. For a better workout and less pollution, you could consider an old-fashioned push mower. But remember that kids under 12 should not operate a lawn mower (and they should be at least 16 to drive a riding mower). In the fall, raking leaves is a fun chore that the whole family can help with.
3. Pet Care
Walking the dog: More steps! Playing with your dog: Physical activity for both humans and canines! Even if you don't have a dog, other pet care tasks like cleaning cages and tanks can burn some calories and also help kids learn responsibility.
4. Spring Cleaning
While everyday cleaning certainly requires muscle (seriously, why does it seem like you can sometimes sweat more when running the vacuum than when you're swinging kettlebells?), the bigger jobs offer an opportunity to burn some serious calories. From washing windows to cleaning underneath furniture and appliances to flipping mattresses or reorganizing the garage or basement, there are many ways to get a rigorous workout in just by doing a deep cleaning.
5. Gardening
Even if you don't have much outdoor space, involving kids in gardening activities and tasks can be very rewarding. They usually include fresh air, dirt and/or sticks, and water (dumping and spraying), plus you get beautiful flowers and plants or home-grown vegetables out of the deal.
You may feel like Santa whenever you stuff the entire contents of your family's laundry into one big sack and haul it down the stairs. But that's your cue to put your little elves to work, and ask them to help you empty the hampers, strip the beds, collect the towels, and ferry everything to the laundry room. Kids can also help sort dirty clothes, fold clean clothes and return them to their proper places, and make the beds. They could also help pack away out-of-season clothing and set aside too-small items to be saved as hand-me-downs, or otherwise sold or donated.
Baranowski T. Increasing physical activity among children and adolescents: Innovative ideas needed . J Sport Health Sci . 2019;8(1):1-5. doi:10.1016/j.jshs.2018.09.011
By Catherine Holecko Catherine Holecko is an experienced freelance writer and editor who specializes in pregnancy, parenting, health and fitness.
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12 Household Chores and Their Health Benefits
- Post author By anggitasekar
- Post date March 31, 2018
Some people may not enjoy doing household chores, because they probably think that the chores have no health benefits. Actually, household chores bring health benefits such as increase happiness, reduce the risk of stress, including help the body to prevent diseases.
In addition, the household chores are including clean yard, wash dishes, clean bathroom, get rid of kitchen clutter, vacuuming, make the bed as well as grow flowers and vegetables. All of those chores give different benefits for health and here are the details of health benefits of doing household chores:
- Cleans yard
The benefit of cleaning up the yard is to reduce the risk of stroke and heart attack about 30%. Furthermore, it can flush out the toxins in the body which may lead to some condition as well as energizes after cooling off.
- Washes the dishes
One of the household chores is wash the dishes. Some people may do not know that the health benefits doing household chores like wash the dishes is to reduce the levels of nervousness up to 30%. Just take the focus on the action of the hands, while you are free to let the thoughts wander. In addition, the chore is as same as breathing exercise.
- Cleans bathroom
Cleans bathroom give the benefit to prevent the growing of mould including the spreading of diseases from bacteria. So, it is recommended to clean bathroom regularly to get more benefits for mental and physical health.
- Gets rid of kitchen clutter
Study shows that more kitchen clutter can lead to overweight about 77% or also obesity. On the other hand, when the kitchen is being organized then it may help to lose weight without need to do diet. It is because the unhealthy foods are being trashed.
- Does vacuum
When people are vacuuming then it is as same as doing kickboxing for 15 minutes. The movement of the hand when vacuuming not only can work for hand but also core and legs. Furthermore, it also keeps the respiratory system healthy from the dust.
- Makes the bed
People who like to tidy up or make the bad regularly tend to be more productive and they also probably feel better. It gives more mental health just like reduce stress because of a messy bed. Additionally, it will energize the body.
- Grows flowers and vegetables in garden
There are benefits of growing flowers and vegetables such as reduce the risk of depression. One study proves the benefit and as the result, people with different forms depression can reduce their conditions as the study end.
- Does laundry
Wash the clothes and laundry is one of the household chores and it has the ability to reduce stress which is related to mental health. It probably relaxes the feeling and tends to exercise hand as well as makes it clean.
The other household chores are including:
- Washes the window
- Cleans refrigerator
- Mows the lawn
With the health benefits of doing household chores, the other healthy activities are also followed by many health benefits or you can also read in benefits of physical activity for mental health , benefits of writing , health benefits of knitting , health benefits of sports for youth participants and health benefits of hiking .
- Tags healthy activities , household chores

Home > Wellness > Fitness > Household Chores That Burn the Most Calories
Household Chores That Burn the Most Calories

In this article:
Household chores are a great way to work out your body while getting your home in order.

Nobody looks forward to mopping the floor or doing the laundry, but a little change in perspective can make these mundane tasks more appealing. Think of these activities as a form of exercise that can help you burn calories and get back in shape without having to leave your home.
Health Benefits of Staying Active Around the House

Doing household chores is a form of physical exercise that can improve your health in the following ways:
1. Promotes weight loss
Exercise plays a key role in losing weight and greater physical activity leads to less weight gain over time. (1)
2. Prevents metabolic syndrome
There is strong evidence that people who stay active or exercise regularly experience other health benefits, such as lowering blood pressure, decreasing blood sugar levels, and reducing the waistline. (2)
High blood pressure, poor blood sugar control, and an expanded waistline, on the other hand, make you more susceptible to metabolic syndrome, which raises your risk for heart disease, diabetes, and stroke.
3. Improves appetite control
Exercise-induced weight loss is associated with physiological and biopsychological changes in the appetite control system or hunger signals. Exercise appears to balance this increased hunger signal (orexigenic drive) by improving the feeling of fullness (satiety response) during a meal.
Sedentary individuals suffer from a malfunctioning or insensitive appetite control system that may be repaired by exercise. (3)
Inactivity may lead to overeating, due to an overabundance of hunger hormones (ghrelin), and understimulated hormones that tell you when you’re full (leptin).
Health Problems Related to a Sedentary Lifestyle
A sedentary lifestyle of inactivity and unhealthy eating habits are associated with weight gain, overweight, and obesity, which are the major underlying causes of modern diseases, such as cardiovascular diseases, cancer, chronic respiratory diseases, diabetes, and dementia.
Research studies are suggestive that physical activity is associated with better health and that physical activity could prevent the development of these diseases. (4)
Can Household Chores Be Considered as Exercises?
Household chores around your home or in your yard are physical activities that require energy and burn calories, which health and fitness professionals refer to as non-exercise activity thermogenesis (NEAT).
Physical activity is defined as unstructured activities incorporated in daily life, whereas exercise is structured and planned activities, both of which have many health benefits.
Increasing daily lifestyle activities is as effective as a structured aerobic exercise program in maintaining long-term weight loss. (5)
Best Household Chores for Losing Weight

Household chores that can help you lose weight require physical movement, intensity, and mindfulness.
The exact number of calories you burn depends on the type of household chore and the length of time you spend completing that activity, as well as your gender, age, height, and weight.
The intensity with which you complete household chores is an important factor. Intensity is determined by movement speed (faster versus slower) and size (bigger versus smaller).
You may double your calorie burn if you boost intensity with faster or bigger movements! It’s also important to note the importance of mindfulness and intention when engaging in any physical activity, including household chores.
Being mindful and intentional, while scrubbing, cleaning, mopping, vacuuming, painting walls, or folding laundry, provides an opportunity to engage specific muscles and stay in proper ergonomic alignment to not only boost intensity but also decrease your risk of injury.
Some of the ideal activities that cover all these aspects include:
- Cleaning windows
- Scrubbing floors
- Chopping wood
- Cleaning gutters
- Home improvement projects such as painting walls
ALSO READ: 12 Fat-Burning Activities That Don’t Seem Like Exercise
Household Chores That Facilitate Calorie Loss
The household chores that burn the most calories involve resistance training, such as lifting heavy objects, like rearranging furniture.
An individual who weighs 150 pounds may burn 225 calories rearranging furniture in only 30 minutes, which is equivalent to jogging, rowing, or spinning for 30 minutes. So, if you want to change your scenery and sweat without leaving your home, create a new layout for your interior design and get to work by moving furniture!
Calories Burnt During Cooking

Cooking food, instead of ordering takeout, is worth your time to shrink your waistline. When you prepare your own meals, you choose the ingredients and burn calories by chopping, sautéing, and perhaps even dancing in the kitchen!
An individual who weighs 150 pounds may burn 180 calories in an hour cooking up a storm, which is more than you’ll burn waiting for takeout delivery. Moreover, home cooking allows you to regulate how many calories you want in a meal and ensure that only the best ingredients are used.
Can Playing With Children Lead to Calorie Loss?
Playing with children or pets is a heart-pumping and calorie-burning activity that’s also fun! Playing yard games, swimming, bicycling, hula-hooping, or jumping on a trampoline will boost your weight loss and your mood!
Car Washing Is a Good Workout
Next time your car is in need of a clean, opt out of the drive-thru car wash and choose to scrub-a-dub-dub your ride, because an individual who weighs 150 pounds may burn 300 calories during an hour of car washing!
Burn Calories While Shovelling Snow in the Yard
Before you hire someone to plow your driveway when it snows, consider shoveling the snow yourself, because an individual who weighs 150 pounds may burn 400 calories an hour while doing so.
Get Rid of Your Paunch Through Household Work

Belly fat accumulates for a variety of reasons:
- Too much stress
- Too much alcohol
- Too much sugar
- Consuming too many calories over time
The best household chore to reduce belly fat is any task that you personally enjoy and thereby reduces both your stress and your cravings for alcohol and sugar.
Find an activity that gives you joy and mental calm while simultaneously making your world more productive and peaceful.
- 7 Exercises to Flatten Your Belly at Home
- Exercises and Yoga Poses to Reduce Pot Belly
Customizing Your Daily Chores for Quicker Weight Loss
Here is an important tip to remember when trying to lose weight by doing household chores: pump up the burn by maximizing movements and adding functional fitness training moves (squats, lunges, rotations, push and pull) to your typical chores for a “housework workout.” These include:
- Vacuuming lunges
- Dishwashing plie squats
- Dusting calf raises
- Bicep curling grocery bags
- Cutting wood core rotations
- Gardening glute activation
Anything that keeps you physically active is a form of exercise, whether it be a specific workout routine, a sport, or general household chores.
So, instead of hiring someone to look after your home, you can try a more hands-on approach and put in the effort yourself. The physical exertion while performing daily household tasks will help you burn calories and strengthen your muscles.
In closing, think twice before hiring a cleaning service or yard service to take those household chores off your hands and paying someone else to do your “housework workout.”
- Montesi L, El Ghoch M, Brodosi L, Calugi S, Marchesini G, Dalle Grave R. Long-term weight loss maintenance for obesity: a multidisciplinary approach. Diabetes, metabolic syndrome and obesity: targets and therapy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4777230/. Published February 26, 2016.
- Melanson EL, Keadle SK, Donnelly JE, Braun B, King NA. Resistance to exercise-induced weight loss: compensatory behavioral adaptations. Medicine and science in sports and exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3696411/. Published August 2013.
- Schwarz NA, Rigby BR, La Bounty P, Shelmadine B, Bowden RG. A review of weight control strategies and their effects on the regulation of hormonal balance. Journal of nutrition and metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3147122/. Published 2011.
- Schwartz J, Rhodes R, Bredin SSD, Oh P, Warburton DER. Effectiveness of Approaches to Increase Physical Activity Behavior to Prevent Chronic Disease in Adults: A Brief Commentary. Journal of clinical medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6462966/. Published March 1, 2019.
- Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Progress in cardiovascular diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/. Published 2014.
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Doing Household Chores Can Keep Your Brain Healthy as You Age—So, Stop Putting Them Off

For the study, which sought to draw links between doing chores and brain health and cognition, 66 cognitively healthy older adults underwent three medical assessments, including a health evaluation, structural brain imaging, and a cognitive assessment. They were also asked how often they spent tidying up their home, meal-prepping, doing housework, yard work, and other to-do list activities.
The conclusion? Those who were 'to-do'-ing more around the home displayed more brain volume in the hippocampus and frontal lobe, which are the brain areas that help with memory, learning, and cognition. So essentially, when you’re performing seemingly mindless chores like, say, scrubbing your table or doing a load of laundry , you actually may be sharpening your brain.
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Of course, the study was limited in terms of its narrow testing and focus on a specifc age group, but it does track that the benefits of doing chores would include brain health. First, the organizational and planning aspect of chores (see: making your to-do list, color-coding the books on in your bookcase, and so on) may promote the formation of new neural connections. Second, chores may also keep you active in a way that's similar to low-intensity aerobic exercise, which can bolster heart health and, subsequently, help brain health, too.
"Lots of movement is the most important brain exercise known to man. So, however we can make the chore into something active can enhance the quality of our brain health." —Nan Wise, PhD, neuroscientist
"If we can be physically active when doing chores, that’s really good for the brain," says neuroscientist Nan Wise, PhD . "Lots of movement is the most important brain exercise known to man. So, however we can make the chore into something active can enhance the quality of our brain health."
Furthermore, the benefits of doing chores can also extend to relieving stress , since cleaning can promote a sense of control, and organization can help calm down the nervous system. And considering that stress can compromise all facets of wellness , including our cognitive brain health, that’s a major win as well.
Still grimacing at the idea of cleaning your room? I get it—me, too. To help motivate yourself to grow to reap the benefits of doing chores, Dr. Wise suggests adding some creative movement into your routine. For instance, dance while vacuuming or dusting! Listen to music to make it as fun as possible. You can further gamify it however you'd like, too.
"Train your brain while doing chores in the house by changing things up," Dr. Wise suggests as a way to introduce novelty. "Think about how you can be most effective in going about your chores, and then implement some new routines. Do a bit of research about the best methods that you can use for cleaning or doing laundry or balancing your checkbook."
So while it may seem easier to let your water glasses linger in your room or go just one more week without Swiffering, it’s equally easy to get down and dirty with your chores...and help your mind stay sparkling for years to come.
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The Transformation Agenda »

- Health topics
Physical Activity
Related Health Topics
Cardiovascular diseases Diabetes Disabilities Obesity Noncommunicable Diseases
Physical activity is any bodily movement produced by the skeletal muscles that uses energy. This includes sports, exercise, and other activities such as playing, walking, household chores, gardening, and dancing Any activity, be it for work, to walk or cycle to and from places, or as part of leisure time, has a health benefit.
Regular physical activity helps to maintain a healthy body and reduces the risk of disease
Barriers to getting more physical activity include crime, pollution, lack of leisure time, insufficient facilities, cultural restrictions on women, and an increasing desire to live sedentary lifestyles.
WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure – including activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits.
The term "physical activity" should not be confused with "exercise", which is a subcategory of physical activity that is planned, structured, repetitive, and aims to improve or maintain one or more components of physical fitness. Beyond exercise, any other physical activity that is done during leisure time, for transport to get to and from places, or as part of a person’s work, has a health benefit. Further, both moderate- and vigorous-intensity physical activity improve health.
WHO recommends:
Children and adolescents aged 5-17years
- Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.
- Physical activity of amounts greater than 60 minutes daily will provide additional health benefits.
- Should include activities that strengthen muscle and bone, at least 3 times per week.
Adults aged 18–64 years
- Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
- For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
- Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
Adults aged 65 years and above
- Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
- For additional health benefits, they should increase moderate-intensity physical activity to 300 minutes per week, or equivalent.
- Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.
- Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.
The intensity of different forms of physical activity varies between people. In order to be beneficial for cardiorespiratory health, all activity should be performed in bouts of at least 10 minutes duration.
Regular physical activity of moderate intensity – such as walking, cycling, or doing sports – has significant benefits for health. At all ages, the benefits of being physically active outweigh potential harm, for example through accidents. Some physical activity is better than doing none. By becoming more active throughout the day in relatively simple ways, people can quite easily achieve the recommended activity levels.
Regular and adequate levels of physical activity:
- improve muscular and cardiorespiratory fitness;
- improve bone and functional health;
- reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression;
- reduce the risk of falls as well as hip or vertebral fractures; and
- are fundamental to energy balance and weight control.
Insufficient physical activity is one of the leading risk factors for global mortality and is on the rise in many countries, adding to the burden of NCDs and affecting general health worldwide. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.
Globally, around 23% of adults aged 18 and over were not active enough in 2010 (men 20% and women 27%). In high-income countries, 26% of men and 35% of women were insufficiently physically active, as compared to 12% of men and 24% of women in low-income countries. Low or decreasing physical activity levels often correspond with a high or rising gross national product. The drop in physical activity is partly due to inaction during leisure time and sedentary behaviour on the job and at home. Likewise, an increase in the use of "passive" modes of transportation also contributes to insufficient physical activity.
Globally, 81% of adolescents aged 11-17 years were insufficiently physically active in 2010. Adolescent girls were less active than adolescent boys, with 84% vs. 78% not meeting WHO recommendations.
Several environmental factors which are linked to urbanization can discourage people from becoming more active, such as:
- fear of violence and crime in outdoor areas
- high-density traffic
- low air quality, pollution
- lack of parks, sidewalks and sports/recreation facilities.
How to increase physical activity?
Countries and communities must take action to provide individuals with more opportunities to be active, in order to increase physical activity.
Policies to increase physical activity aim to ensure that:
- in cooperation with relevant sectors physical activity is promoted through activities of daily living;
- walking, cycling and other forms of active transportation are accessible and safe for all;
- labour and workplace policies encourage physical activity;
- schools have safe spaces and facilities for students to spend their free time actively;
- quality physical education supports children to develop behaviour patterns that will keep them physically active throughout their lives; and
- sports and recreation facilities provide opportunities for everyone to do sports.
Policies and plans to address physical inactivity have been developed in about 80% of WHO Member States, though these were operational in only 56% of the countries in 2013. National and local authorities are also adopting policies in a range of sectors to promote and facilitate physical activity.
The “Global Strategy on Diet, Physical Activity and Health”, adopted by the World Health Assembly in 2004, describes the actions needed to increase physical activity worldwide. The Strategy urges stakeholders to take action at global, regional and local levels to increase physical activity.
The "Global Recommendations on Physical Activity for Health", published by WHO in 2010, focus on primary prevention of NCDs through physical activity. It proposes different policy options to reach the recommended levels of physical activity globally, such as:
- the development and implementation of national guidelines for health-enhancing physical activity;
- the integration of physical activity within other related policy sectors, in order to secure that policies and action plans are coherent and complementary;
- the use of mass media to raise awareness of the benefits of being physically active;
- the surveillance and monitoring of actions to promote physical activity.
- Global recommendations: physical activity for health
To measure physical activity in adults, WHO has developed the Global Physical Activity Questionnaire (GPAQ). This questionnaire helps countries monitor insufficient physical activity as one of the main NCD risk factors. The GPAQ has been integrated into the WHO STEPwise approach, which is a surveillance system for the main NCD risk factors.
- Global physical activity surveillance
A module to assess insufficient physical activity among schoolchildren has been integrated into the Global school-based student health survey (GSHS). The GSHS is a WHO/US CDC surveillance project designed to help countries measure and assess the behavioural risk factors and protective factors in 10 key areas among young people aged 13 to 17 years.
In 2013, the World Health Assembly agreed on a set of global voluntary targets which include a 25% reduction of premature mortality from NCDs and a 10% decrease in insufficient physical activity by 2025. The “Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013-2020” guides Member States, WHO and other UN Agencies on how to effectively achieve these targets. A sector specific toolkit is under development by WHO to assist Member States implement actions and achieve the targets.
- Global Action Plan for the Prevention and Control of NCDs 2013-2020
WHO has established several partnerships to help support Member States in their efforts to promote physical activity – these include the United Nations Educational, Scientific and Cultural Organization (UNESCO) and United Nations Sport for Development and Peace (UNOSPD).
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If you think doing household chores will save you a trip to the gym, you might want to think again. A new study from Northern Ireland finds that people who report housework as part of their...
In those instances, other options include adding new types of movement — such as impromptu dance parties at home — or doing a few household chores (yes, it all counts as physical activity). During the COVID-19 pandemic, I built a makeshift gym in my garage as an alternative to driving back and forth to the gym several miles from home.
Performing Household Chores Could Improve Your Health Keep track of your finances Manage your money, plan for retirement, maximize your social security claims, and find other financial tools to build healthy savings for your family. $12 For your first year when you sign up for Automatic Renewal Join Today Health
Recent lifestyle approaches to physical activity have included the promotion of domestic physical activities such as do-it-yourself or home maintenance, gardening and housework. Although it is acknowledged that any activity is better than none, there is a danger that those undertaking domestic 'chores' may assume that this activity is moderate intensity and therefore counts towards this ...
Increase the intensity of household chores by using time limits. Put on a favorite CD and allot a certain number of songs to complete each chore. For example, allow two songs to vacuum the living room, three songs to wash the dishes, and one song to pick up toys in the playroom. You and your kids will be moving faster and working harder to beat ...
Performing household chores can be as beneficial as going to a gym, simply because turning up to the gym isn't a guarantee for losing calories! Various studies have pointed towards the effectiveness of doing housework as a form of exercise, as it doesn't require any additional time to be taken out of one's daily schedule.
Household chores help keep your home clean, organised and disease-free. Some studies indicate that this can not only reduce stress but also create a better sleep and rest environment. Reduction in stress and improvement in sleep can, in turn, improve your health.
Doing housework counts toward adults' recommended amount (150 minutes per week) of physical activity. What's more? Doing household chores can help increase your metabolism, strength, and mobility.
Listed below are some of the everyday household chores and the benefits that we can reap from them: 1. Don't Ignore Your Bed Many studies have concluded that people who make their bed every morning start their day feeling quite productive and with a much better sense of their well-being.
Decide how much physical activity is right for you and your fitness level, pick an activity you enjoy—for example, gardening, doing chores around the house, wheeling yourself around in your wheelchair, walking briskly, or dancing—and find ways to include your favorite physical activity into your everyday life. What CDC and Our Partners Are ...
Here's some motivation to get your yard in order: those individuals who do the most yard work, DIY projects, and housecleaning have about a 30 percent lower risk of suffering a first-time heart attack or stroke, as compared to those who are more sedentary.
Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. 5. Exercise promotes better sleep Struggling to snooze?
Household activity had a strong positive correlation with total activity (p<0.05). Reported barriers included lack of energy and lack of information regarding benefits of physical activity, and facilitators included support from family and affordable facilities in the area of residence.
Some physical activity is better than none. For the most health benefits, adults should make their choice of: At least 150 minutes (2 hours 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity physical activity. At least 75 minutes (1 hour 15 minutes) to 150 minutes (2 hours 30 minutes) a week of vigorous-intensity aerobic activity.
Housework is linked to sharper memory, attention span, and better leg strength, and by extension, greater protection against falls, in older adults, finds research published in the open access journal BMJ Open. The findings were independent of other regular recreational and workplace physical activities, and active commuting.
8 Annoying Chores With Unexpected Scientific Health Benefits Lauren Gelman Updated: Dec. 16, 2022 Why washing dishes, making your bed, dusting, and other common chores can lower stress, boost...
Kids benefit from helping out around the house. Not only will tasks get finished faster, but they'll also learn something new and get some physical activity in, too. 1 They may even feel important (deep down, underneath the grumbling) by taking on more responsibility and becoming an active participant in the family.
Actually, household chores bring health benefits such as increase happiness, reduce the risk of stress, including help the body to prevent diseases. In addition, the household chores are including clean yard, wash dishes, clean bathroom, get rid of kitchen clutter, vacuuming, make the bed as well as grow flowers and vegetables.
Doing household chores is a form of physical exercise that can improve your health in the following ways: 1. Promotes weight loss Exercise plays a key role in losing weight and greater physical activity leads to less weight gain over time. (1) Advertisements 2. Prevents metabolic syndrome
Second, chores may also keep you active in a way that's similar to low-intensity aerobic exercise, which can bolster heart health and, subsequently, help brain health, too. "Lots of movement is ...
Physical activity is any bodily movement produced by the skeletal muscles that uses energy. This includes sports, exercise, and other activities such as playing, walking, household chores, gardening, and dancing Any activity, be it for work, to walk or cycle to and from places, or as part of leisure time, has a health benefit.