Post by runforever101 on Nov 11, 2012 9:30:56 GMT -5
Cleaning is a great way to exercise around the house! here are some tips to shape up while you clean up!
-Put on some fast music -- rock and roll, salsa, whatever you like. This helps you pick up speed, Findley says. A bathroom should only take 20 minutes to clean, she says. So get moving!
-Whenever you're doing chores, tighten your abs. This prevents you from slouching.
-Stretch extra-high to knock down those cobwebs or prune that limb. You should feel it along your side.
-Strive for large up-and-down movements. When cleaning a shower door, for example, make big circles. "I am a trainer and I feel like my arm is about to fall off!" exclaims Mandel.
-Carry heavy baskets of laundry or supplies up from the basement, if your conditioning allows.
- Climb on a stepladder every chance you get. "What's the difference between this and a step class?" Mandel asks.
-Scrub floors on your hands and knees. And get on your hands and knees to pull out all that dust and clutter hiding under the bed.
- Do lunges while vacuuming (keep toes pointed straight ahead, and don't bend your knees further than 90 degrees). You'll feel it in your thighs.
-When putting away dishes, face forward and twist to reach the cabinets.
-In the garden, lunge toward weeds. "Some of them have roots 5 feet long," Mandel says. "Those'll give you a workout!"
-Pruning requires forearm strength (and helps develop it). It also requires reaching on your toes -- like a calf raise, Mandel says. So volunteer for this chore, and don't be afraid of thicker or higher branches.
-Pouring mulch or fertilizer from a heavy bag requires a squat. Remember to use your legs, not your back.
-Wielding a weed-eater is like fencing, almost. Pull in those abs and pay attention to your form.
-If you have area rugs, beat them using a clean broom rather than vacuuming. This means more steps to get outside and more exercise for your arm muscles.
But remember, there are also right and wrong ways to do things:
When you vacuum, use your legs, Findley advises. "Most people vacuum using their arms and shoulders. That is hard on the neck and upper back. Instead of standing in one place and pushing the vacuum around, walk from one end of the room to the other, then start a second 'row,' like mowing a lawn."
Mop with your hand on top of the handle. This keeps your back straight, Findley points out. Also, make sure you get a mop that extends to suit your height. For those with carpal tunnel syndrome, some mops come with handgrips.
Use your legs to mop, as well. Put one leg in front of the other and lunge on each stroke.
Never lift anything by leaning over! Bend your knees instead. Never lean over to clean a toilet, either, Findley says. "Squat or kneel on one knee."
Also remember this; Cleaning doesn't replace exercise all together. Try and do 30 minutes of cleaning and 30 minutes of real exercise.
-Put on some fast music -- rock and roll, salsa, whatever you like. This helps you pick up speed, Findley says. A bathroom should only take 20 minutes to clean, she says. So get moving!
-Whenever you're doing chores, tighten your abs. This prevents you from slouching.
-Stretch extra-high to knock down those cobwebs or prune that limb. You should feel it along your side.
-Strive for large up-and-down movements. When cleaning a shower door, for example, make big circles. "I am a trainer and I feel like my arm is about to fall off!" exclaims Mandel.
-Carry heavy baskets of laundry or supplies up from the basement, if your conditioning allows.
- Climb on a stepladder every chance you get. "What's the difference between this and a step class?" Mandel asks.
-Scrub floors on your hands and knees. And get on your hands and knees to pull out all that dust and clutter hiding under the bed.
- Do lunges while vacuuming (keep toes pointed straight ahead, and don't bend your knees further than 90 degrees). You'll feel it in your thighs.
-When putting away dishes, face forward and twist to reach the cabinets.
-In the garden, lunge toward weeds. "Some of them have roots 5 feet long," Mandel says. "Those'll give you a workout!"
-Pruning requires forearm strength (and helps develop it). It also requires reaching on your toes -- like a calf raise, Mandel says. So volunteer for this chore, and don't be afraid of thicker or higher branches.
-Pouring mulch or fertilizer from a heavy bag requires a squat. Remember to use your legs, not your back.
-Wielding a weed-eater is like fencing, almost. Pull in those abs and pay attention to your form.
-If you have area rugs, beat them using a clean broom rather than vacuuming. This means more steps to get outside and more exercise for your arm muscles.
But remember, there are also right and wrong ways to do things:
When you vacuum, use your legs, Findley advises. "Most people vacuum using their arms and shoulders. That is hard on the neck and upper back. Instead of standing in one place and pushing the vacuum around, walk from one end of the room to the other, then start a second 'row,' like mowing a lawn."
Mop with your hand on top of the handle. This keeps your back straight, Findley points out. Also, make sure you get a mop that extends to suit your height. For those with carpal tunnel syndrome, some mops come with handgrips.
Use your legs to mop, as well. Put one leg in front of the other and lunge on each stroke.
Never lift anything by leaning over! Bend your knees instead. Never lean over to clean a toilet, either, Findley says. "Squat or kneel on one knee."
Also remember this; Cleaning doesn't replace exercise all together. Try and do 30 minutes of cleaning and 30 minutes of real exercise.
