Everyday chores you can do to build strength and burn calories

Incorporating strength-building activities into your daily routine doesn't always require a trip to the gym. Everyday chores can count towards your workout routine and can be surprisingly effective at helping you build and maintain muscle strength. Here are some common tasks that double as mini-workouts, helping you stay fit while keeping your home in order.

 1. Carrying shopping

Bringing in groceries from the car can be a great workout for your arms, shoulders, and core. Try carrying heavier bags in both hands to balance the load, and walk slowly to maximise the benefit. If you live in a building with stairs, use them to add a leg workout.

Why it works: Carrying heavy bags mimics the benefits of weightlifting by engaging multiple muscle groups and improving grip strength.

2. Gardening

Gardening involves a variety of movements that can build strength, such as digging, lifting soil, pulling weeds, and pushing a wheelbarrow. These activities engage your arms, back, legs, and core.

Why it works: The repetitive motions and use of tools in gardening provide resistance training, which helps to tone muscles and improve endurance.

3. Vacuuming and sweeping

Vacuuming and sweeping are excellent for your upper body, especially your arms, shoulders, and back. To maximise the workout, switch arms periodically and exaggerate the movements to engage more muscles.

Why it works: These chores involve pushing and pulling motions that mimic rowing exercises, which are great for building upper body strength and endurance.

4. Cleaning windows

Cleaning windows can be a surprisingly effective full-body workout. The circular scrubbing motion works your arms and shoulders, while reaching up high or squatting down low to clean every part of the window engages your legs and core.

Why it works: The varied movements and reaching involved in window washing can help improve flexibility and build muscle endurance.

5. Mowing the lawn

Pushing a lawn mower can provide a solid cardiovascular workout while also strengthening your legs, core, and upper body. If you have a large garden, you'll get an even better workout by walking briskly and maintaining good posture.

Why it works: The resistance of the mower combined with the effort of walking and steering helps build strength and stamina, similar to using a push sled in a gym.

6. Taking out the rubbish

Carrying rubbish bags to the dustbin can be a simple yet effective strength-building exercise. Lift the bags properly, using your legs rather than your back, to engage your lower body muscles.

Why it works: This chore incorporates lifting and carrying, which helps to build functional strength useful for everyday activities.

7. Rearranging furniture

Occasionally moving furniture around for cleaning or redecorating can be a significant workout. It requires lifting, pushing, and pulling, which engages multiple muscle groups, including your arms, back, legs, and core.

Why it works: Heavy lifting and moving improve muscle strength and endurance while also providing a cardio workout if done for an extended period.

Integrating these everyday chores into your routine can help you build and maintain strength and really do count as part of your exercise routine. Not only will your home be cleaner and more organised, but you'll also enjoy the added benefit of improved fitness. So next time you're tackling your to-do list, remember that you're also investing in your health and strength.