Body, Experts advice

5 Easy Household Chores That Help You Burn Major Calories

Rakesh Uddiyar

Director & Founder Body Wizard Fitness Academy & Celebrity Trainer

5 min read

 
01

Sweeping

Sweeping the house is a very common and practical life activity most of us regularly do. The good news is you can burn a good amount of calories with this action. Sweeping for just 10 minutes can help you burn around 37 to 40 calories. This activity requires bending, standing and movement of UR upper body due to the moving of UR hand muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. It also involves your mid-section muscles. Sweeping helps to improve UR balance and works on UR core. When you rotate your spine during sweeping, it works on your internal major muscles known as quads, including your rectus femoris, the vastus lateralis, the vastus medialis, the vastus intermedius and so on. The whole idea is to move your body with this activity and though there is no particular way to do this, you need to ensure that you don’t put too much stress on one side. Use both your hands and both your legs while sweeping.

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02

Making beds

Making beds in the morning and at night also help to burn calories. This is because you need to fold the bed sheets and reopen it, depending on how many beds you have in the house. If you don’t have many beds to make, you can fold bed sheets instead. Ensure you continue with this activity for at least 10 minutes to burn 23 calories. When you do this chore, there is the involvement of your upper and lower back muscles including the muscles known as trapezius, rhomboid major, levator scapulae thoracic spine, cervical, vertebrae as well as the supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Making the bed also works your arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor.

03

Ironing

Ironing if you’ve noticed takes a lot of patience and has to be done while you stand. This slow-paced activity is a full upper body workout as it works your shoulders, arms and back. So gather all UR unironed of wrinkled clothes and continue ironing them for at least 20 minutes to burn 50 calories. Ironing requires you to stand. This means 50% of your entire lower body and entire mid-section’s major muscles are involved to do this activity. The muscles engaged during ironing are the lower gluteus maximus, gluteus medius and gluteus rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius, semimembranosus, semitendinosus, biceps femoris, soleus and gastrocnemius. When you iron clothes UR abdominal and midsection muscles are engaged. You also work your shoulders and arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, and anterior flexor and posterior extensor.

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04

Mopping

Mopping is a household task that can help you exercise without wasting your time. So if you’re finding it difficult to take the time out for working out – consider your mop as a piece of equipment for exercise. This mundane chore can help you burn 42 calories in 20 minutes. The muscles involved for this activity includes the biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. You also work your midsection muscles while mopping. This activity not only helps to improve UR strength, it even works on your core. While mopping you rotate your spine so it works on your internal major muscles including your pelvic floor muscles, oblique muscles, abdominal muscles, sacrospinalis group of muscles, diaphragm and the muscles known as lower rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, semimembranosus, semitendinosus, biceps femoris soleus and gastrocnemius. Depending on the way you choose do this activity, mopping requires a lot of sitting or bending. You can either do mopping standing while moving your hands with the mop from left to right or vice versa, or you can get down on the floor and squat in the Indian toilet position with a mopping cloth in your hand and adopt a left to right hand movement to clean the floor. Either way, you engage many of your muscles with this household chore.

05

Washing dishes

Washing dishes can be a good way to unwind and exercise too. So the next time your maid doesn’t turn up – don’t complain but just head to the sink happily and start washing up! This activity will not only help you get your kitchen in order but will also help you lose weight. You can expect to burn 26 calories with 10 minutes of standing at your kitchen sink cleaning utensils. This activity requires the engagement of your upper and lower back muscles which includes the trapezius muscle, rhomboid major, levator scapulae thoracic spine , cervical, vertebrae as well as supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Dish washing also engages the muscles of your upper arms and forearms which include the biceps brachii or simply biceps, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor.

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