Good For Your Health Household Chores Inside and Out

 Good For Your Health Household Chores Inside and Out

Most of us know that losing weight makes for a healthier body and in order to lose or maintain a healthy weight you must burn more calories than you consume. The amount of calories any one person requires really depends on their activity level, because the more active you are, the more calories will burn.

You don’t have to spend a lot of money and time to get a good workout. Why not get a great workout while at home without any gym equipment., how you ask? Doing household chores. You get the best of both worlds, that is the house gets cleaned and you’re burning calories in the process.

According to Health Status, an individual who might weigh 150 pounds will burn about 99 calories every 30 minutes of doing housework. Were as an individual who weighs 200 pounds, will burn about 131 calories in the same amount of time.

Keep in mind finding an easy way to clean your home could be less advantages to you burning calories. The harder you work, the more calories you will burn.

Let’s examine two areas of your home that can help burn calories, inside the home and out side the home, in your garden area.

Inside Calorie Burning

Here are some great ways to burn calories without ever leaving the house. These are especially good rainy day jobs that help keep you fit:

Vacuuming

Unless you have an ultra-lite vacuum cleaner, most vacuums are pretty heavy and lugging them around is a workout in and of itself. Take your time to really get the rooms clean. Move furniture that has been sitting in the same spot for a long period of time. That way you’ll get the aerobic activity of walking and pushing the vacuum cleaner plus the anaerobic activity by moving furniture around.

vacuuming burns caloriesBy the way, all these moves are considered functional movement, which is exercise that mimics everyday life activities and allows us to perform better in our daily tasks.

A person that is about 150 pounds will burn up to 120 calories in 30 minutes of vacuuming, or about 150 calories if you weigh around 180 pounds.

According to Live Healthy the following activities will help you burn between 235 and 310 calories in one hour. Your gender, weight, and age will determine the amount of calories you burn.

Cleaning Windows

You might have heard many house cleaners say, “I don’t clean windows”, but they do need to be done and this is a job best reserved for nice sunny days so you can see if you’re missing any spots through the window.

cleaning floorsGet a stepladder and a wad of paper towels or regular towels plus some good glass cleaner.

The act of climbing the ladder to get to the tops of the windows is great aerobic exercise and you get to tone your arms wiping the glass cleaner off the windows.

If you have windows that tilt in for outside cleaning, do both sides to burn twice as many calories.

Mopping the Floor

You can do it standing up with a mop and broom or you can get down on your hands and knees for close up scrubbing.

Either way, you can cover a lot of territory on your wood, ceramic, or vinyl floors, getting clean shiny floors and burning calories in the process.

Cleaning Curtains Blinds and Light Fixtures 

People generally don’t do this job enough and it really needs to be done once or twice a year. You’ll need a blind cleaner and a step stool. The up and down of getting on and off the step stool will burn aerobic calories and cleaning light fixtureyou’ll be able to tone your arms in the act of cleaning the blinds.

This is true of cleaning light fixtures hang from the ceiling as well.

Curtains need to be removed and either dry-cleaned or washed in the washing machine depending on the fabric. The act of climbing ladders to unhook the curtains burns calories as well.

Cleaning Out Closets

Think about having a garage sale and begin by cleaning out all your closets to find merchandise you can sell. Take everything out of each closet and dust or sweep the closet now that it’s empty. Then put back in the closet only those things you definitely want to keep. Everything else needs a place to store until you decide to have your sale.

Now let’s take a look at burning calories outside the home.

Outside Garden Calorie Burning

If you own or rent a home, there is always going to be outside work to do. Here are some activities that can burn calories in the process.

Mowing the Lawn

Manual grass mowerMowing the lawn benefits you from both aerobic exercise and resistance exercise. Mowing the lawn burns a little more calories then work done inside the home.

According to Fat Burn if you weigh 160 pounds you can burn up to 153 calories with 20 minutes using a manual reel-type push mower, and one hour of mowing burns 458 calories.

Mowing with a self-propelled gas or electric power mower uses fewer calories, and you will burn 115 calories in 20 minutes and 244 calories in one hour. Keep in mind your gender, weight, and age determines the calories you will burn.

Add some trimming around the trees and fences for added calorie burning and building arm strength and muscle.

Gardening

Simple gardening, including hoeing, planting, seeding, and pulling weeds burns calories and is something you can do all summer long. Make as big a garden as your yard space allows. You’ll have the added advantage of adding homegrown vegetables to your dinner table.

Digging holes for plants burns as much as 500 calories per hour (depends on gender, age and weight). Weeding involves the need to bend and use the arm and ab muscles; both serve muscle building and functional movement.

Health Benefits of Gardening 

Other added benefits of gardening include easing stress, improving your mood, and it’s great for your brain as well.

clean healthy earth is good for your health Two separate studies (16 year span) that involved seniors in their 60’s and 70’s found that those who gardened regularly had up to a 47% lower risk of dementia than those who don’t do any gardening, even when a range of other health factors were taken into account.

Digging in the dirt is great for your lungs as well. Healthy soil is full of bacteria. Gardeners inhale the bacteria, or have topical contact with it and getting it into the bloodstream when there is a cut on the skin.

These microbes in soil are a natural antidepressant, as they cause cytokine levels to rise, which results in the production of higher levels of serotonin, the high levels of serotonin produce happiness, better sleep, and better eating habits.

No you know the health benefits of household chores, they should be a chore anymore.

 

What Others Are Reading:

Vegetables – Natures Perfect Food

Vegetables - Natures Perfect Food

“It’s bizarre that the produce manager is more important to my children’s health than the pediatrician.”  – Meryl Streep
_________________________________________________________________________________________________

Eating an abundance of vegetables each and every day is critical for good health, nutrition, weight loss and long term weight management.

Low In Calories

Bell peppers - Vegetables - Natures Perfect FoodVegetables are very low in calories, in fact, many vegetable’s calorie content is insignificant, and so they can be eaten in in unlimited amounts.

Nutrient Rich

They also contain essential anti-oxidants, vitamins and minerals.

Antioxidants protect the body from various types of oxidant stress, cancers and diseases and also increases its capacity to fight against conditions because they increase the body’s immunity potential.

Fiber

peppers - Bell peppers - Vegetables - Natures Perfect FoodVegetables are also important sources of fiber, both soluble and insoluble. Fiber regulates digestion, and protects the body from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures.

Fiber is also essential in weight management as getting the recommended daily dose of keeps you full longer and keeps the body balanced.

Recommended Daily Intake

The United States Department of Agriculture vegetables- peppers - Bell peppers - Vegetables - Natures Perfect Foodrecommends that people eat a minimum of 3 to 5 servings of vegetables every day.

And, those seeking to lose weight or maintain a healthy weight will be glad to know that since vegetables, especially, green ones, are so low in calories that they can safely fill a plate in abundance, which, allows people to eat more while losing weight.

Frozen Versus Fresh Vegetables

Frozen vegetables are just as good and sometimes better than fresh, since, many varieties are available year round. Frozen vegetables also keep much longer and so can eliminate the need to go shopping more often for fresh. Of course, not all vegetables are available in frozen, but, those that are, such as broccoli, spinach, carrots, green beans, lima beans, stir fry mixes, etc., are all great options for healthy cooking.

Green Vegetables

Green vegetables are very low in calories and can be eaten in abundance for good health, energy, nutrients and weight artichokes- vegetables- peppers - Bell peppers - Vegetables - Natures Perfect Food loss.
They are also very low in carbs and so make a great food choice for those who have or are concerned with Diabetes and weight loss. Nutrients include, Fiber, vitamins, A, C, E and K, and also calcium, potassium and magnesium.

Choices

  • Asparagus
  • Green Cabbage
  • Broccoli
  • Swiss chard
  • Bok Choy
  • Spinach
  • Brussels Sprouts
  • broccoli- artichokes- vegetables- peppers - Bell peppers - Vegetables - Natures Perfect FoodCelery
  • Artichoke
  • Cucumber
  • Kale
  • Green Beans
  • Cilantro
  • Snow Peas
  • Sprouts

Green Leafy Vegetables

Dark green leafy vegetables offer the most nutrients calorie for calorie than any other food.

Along with all the nutrients offered by the other green vegetables, they are also a source of various phytonutrients, which include, beta-carotene, lutein, and zeaxanthin. These protect the body’s leafy green vegetables - broccoli- artichokes- vegetables- peppers - Bell peppers - Vegetables - Natures Perfect Foodcells from damage and a lot more.

Dark green leaves also contain small amounts of Omega-3 fats, a lot of fiber, and since they are already low in carbs and so high in fiber they generally do not even count carb-wise at all.

Choices

  • Spinach
  • Mustard greens
  • Broccoli
  • Kale
  • Collard Greens
  • Turnip greens
  • Swiss Chard
  • Romaine Lettuce
  • Cabbage
  • Parsley
  • Watercress

Red, Yellow And Orange Vegetables

bell-peppers - leafy green vegetables - broccoli- artichokes- vegetables- peppers - Bell peppers - Vegetables - Natures Perfect FoodColor veggies are rich sources of iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, vitamin K, calcium, magnesium and potassium.

Red tomatoes offer high concentrations of lycopene, which is an incredible antioxidant that helps to prevent various cancers.

The American Diabetes Association recommends squash, which, is available year round in both winter and summer varieties. It also provides a high amount of vitamins A and C, B vitamins, along with iron and calcium.

Choices

  • colored vegetables- bell-peppers - leafy green vegetables - broccoli- artichokes- vegetables- peppers - Bell peppers - Vegetables - Natures Perfect Food Carrots
  • Baby corn
  • Corn
  • Squash
  • Tomatoes (though a fruit, it is used like a vegetable)
  • Radishes
  • Peppers

White Vegetables

The University of California Cooperative Extension has reported that white vegetables help to reduce the risk of various health conditions, including, heart disease, cancer and some types of infections. They also help to lower cholesterol and regulate high blood pressure.

white vegetables- Vegetables: Natures Perfect Food Choices

  • Cauliflower
  • Mushrooms
  • Jicama
  • Water Chestnuts
  • Onions
  • Garlic
  • Bamboo shoots
  • Leeks
  • Scallions

Purple Vegetables

Vegetables that have a deep purple color offer phytonutrients, and most importantly the essential antioxidant-rich purple vegetables- white vegetables- Vegetables: Natures Perfect Foodflavonoids.

Purple vegetables, such as, turnips are low in calories and are a good source of fiber, protein and B-vitamins.

Choices

  • Eggplant
  • Turnips
  • Purple Cabbage
  • Rutabaga

What Others are Saying About Vegetables: