Does Cleaning Count as a Workout?

We all know that exercise is important for our health, but does cleaning count as a workout? Let’s take a look at the benefits of cleaning and see if it can help you reach your fitness goals.

Benefits of Cleaning

Cleaning may not seem like much of a workout, but it can actually be beneficial for your body. Not only is it great for physical activity, but it also helps to clear up your home space. With a few simple changes, you can make cleaning more of a workout and reap the rewards of improved physical health and mental wellbeing. Let’s discuss some of the benefits of cleaning.

Physical Benefits

Keeping your home clean on a regular basis can actually provide multiple physical benefits that could count as a workout. Engaging in activities to clean your home can improve your heart health, help you burn calories, increase flexibility, improve strength, and boost coordination and balance. Cleaning can include any kind of housework – from wiping down surfaces to mopping floors to raking leaves or shoveling snow. All of these activities involve physical activity and can help maintain or even build strength and overall health if done consistently.

For example, vacuuming for 30 minutes provides a good cardiovascular workout, as does sweeping a floor with a push broom for 20 minutes. With repetitious motion involved in many cleaning tasks, it’s easy to get one’s heart rate up enough to benefit from the activity – so much so that some housework may give you the same benefits as going for an afternoon jog. These exercises require frequent shifts of body weight which helps build muscle tone in those areas likely not reached during typical aerobics classes or weightlifting routines.

Cleaning also keeps joints limber while stretching out tight muscles due to regular workouts or sitting at the computer all day — like reaching up high on shelves while cleaning can stretch out shoulder areas or squatting down while dusting baseboards stretches your leg muscles. Plus lubricating all of these moving parts helps reduce wear and tear on bodies due to age or health issues such as arthritis pain caused by inflammation.

Mental Benefits

Cleaning can have tremendous mental benefits, both in terms of stress relief and overall mental health. For one thing, it may be the most accessible way to take a break from other stresses in our lives, especially when it’s not possible to take a vacation. Doing simple cleaning tasks like tidying up or dusting can be therapeutic, calming our nerves and bringing a sense of balance to our lives.

It helps bring about a sense of accomplishment and satisfaction that boosts moods and can even help deal with depression or anxiety. The feeling of putting your environment in order encourages positive self-talk, appreciation for oneself and their surroundings, and can increase ambition for other goals. It also prevents burnout from overworking by allowing us to mentally reset ourselves through simpler activities like cleaning. Additionally, the sense of reward that comes from the visible progress made when cleaning can keep us motivated long-term without being overwhelming. The focus on completing small tasks also means we get results more quickly than trying to tackle larger projects all at once — another boon for certain types of perfectionists!

Cleaning as Exercise

Cleaning is often seen as a mundane task and no one really links it with exercise. But, what if there was a way to burn calories and get a workout in while you’re doing tasks that need to be done anyway? It is possible, and here we will explore the pros and cons of using cleaning as a form of exercise.

Calorie Burning Potential

Many studies have shown that engaging in physical activities, regardless of the intensity level, can help you burn calories and potentially contribute to weight loss. Cleaning your home is a great way to get moving and get those calories burning! Depending on the type of cleaning task, engaging in housework can provide a motivating and effective workout.

The number of calories burned while performing household chores may depend on numerous factors including the intensity of the activity and duration of effort. Cleaning activities like sweeping, mopping and scrubbing floors are considered to be low-intensity activities so they may not contribute drastically to major calorie burning goals. Other more strenuous tasks like vacuuming, scrubbing bathrooms, windows or walls require greater physical effort{.} According to Harvard Medical School’s family health guide, vacuuming for ten minutes would burn approximately 50 calories for someone who weighs 120 pounds; for someone who weighs 180 pounds it would burn about 75 calories.

Maintaining a clean environment is beneficial in many ways; not only does it make us feel good emotionally but it can serve as an effective form of exercise too! So the next time you start counting how long you’ve been working out at the gym remember that cleaning your home can also be counted as exercise too!

Strength Training Opportunities

Cleaning provides a range of opportunities for strength training, depending on which tools you use. For example, one way to increase your upper body strength is to take a broom and clean with strong, sweeping strokes. Using a mop can also be used to target the muscles in your arms and shoulders. Vacuuming is great for targeting your core muscles while also working the back, legs, and arms as you push or pull the vacuum around. Washing windows and scrubbing floors can be excellent exercises for building muscle endurance in arms and shoulders while also improving balance.

Additionally, many cleaning activities require you to bend down and lift items up off of the floor which can help strengthen your legs. Dusting shelves, furniture, door frames and window ledges can tone arm muscles as you reach up and out to get those hard-to-reach places. And carrying heavy boxes or buckets of water provide a workout for both arms when using good lifting technique. Cleaning may not seem like much of a workout at first glance but if done properly it has the potential to significantly improve muscle tone, flexibility, coordination and posture.

Ways to Make Cleaning a Workout

Cleaning can be one of the most mundane tasks, but it doesn’t have to be! With the right approach, you can turn your cleaning sessions into an effective and enjoyable workout. In this article, we will explore some of the ways you can make your cleaning sessions into a full-body workout. With a few simple adjustments, you can make cleaning a fun and effective form of exercise.

Increase Intensity

Once you’ve determined which type of housekeeping tasks will give you a meaningful workout, it’s important to increase the intensity in order to maximize your benefit. To do this, start by using weights or bands while cleaning. This is particularly effective when doing anaerobic activities such as mopping and vacuuming. Performing these activities with added weight can build strength and muscle tone throughout your whole body.

In addition to using weights and bands, always add variety to your movements by incorporating more energetic movements that can help burn calories quickly. Certain common household chores—think sweeping, mopping and scrubbing—can double as an exercise routine if you perform them with greater enthusiasm than you otherwise might. Consider going up and down stairs rapidly while carrying supplies or speed walk around the house with a heavy object or bucket of suds in hand for 45 seconds at a time during each set of cleansers. Add vigorous jumping jacks or burpees after working for longer amounts of time for a calorie-burning bonus!

Utilize Proper Form

One way to make cleaning a workout is to use proper posture and muscle engagement when performing certain tasks. This will help target your body’s major muscle groups and fuel your efforts towards becoming stronger, leaner, and more toned.

When mopping or sweeping the floor, lift up one leg at a time while holding on to something stable with both hands. After each sweep, switch legs, incorporating squats as you go. Doing this will make it more than just a chore – it will become an effective leg workout!

While mopping the floor use proper form by keeping your back straight and engaging your core muscles while performing the action. Also be mindful not to hunch over as this defeats the main purpose of making cleaning a workout. By doing this you can work out areas like arms and back muscles together with using multiple body parts properly in unison.

Vacuuming can also be another great way of getting fit in an unconventional way. Working out with a vacuum involves activating muscles from different areas simultaneously-your legs (for balance) and arms (pedaling), this is great for toning up those trouble spots! Try to stay away from propelling the vacuum around by turning the handle too hard– it’s easy to sustain an injury if you don’t pay close attention to how you are maneuvering it around obstacles such as furniture or stairs. Be mindful of your surroundings at all times!

Add Interval Training

Interval training is an effective method to get a calorie-burning workout while getting your house clean. Interval training involves alternating between intense work and low intensity work. Working in bursts of intensive activity followed by periods of low intensity action helps you build strength and endurance while providing a challenging mix of regular exercise with calorie burning. This could involve 15 minutes of scrubbing the floors, followed by five minutes of lower intensity cleaning, then back to 15 minutes scrubbing the floor again, alternating until the task is completed. Not only will this help you get a good workout but it will also make your cleaning more efficient!

Cleaning as a Part of a Well-Rounded Exercise Program

Cleaning is often an underrated part of any exercise program, but it should not be dismissed. In fact, regular cleaning around the house and work can have a huge benefit to your overall health and wellbeing, in addition to being a great workout. Many people don’t realize that cleaning has similar benefits as going for a run or lifting weights. This article will explore the ways in which cleaning can be a part of a well-rounded exercise program.

Add Variety

Incorporating variety into your workout routine is important for a well-rounded exercise plan. Physical activity can take many forms, from strength and conditioning exercises to aerobic activities. Cleaning can be an unexpected form of physical activity. Because of the motion associated with vacuuming, dusting, and mopping – as well as how much you will be lifting and moving – cleaning can even provide a form of resistance training that helps tone muscles while simultaneously allowing your heart rate to stay elevated. Having the right tools on hand, such as an ergonomic mop or storage caddy with wheels for heavier items, will maximize the affordability and convenience of using cleaning to stay fit.

Cleaning should not become your main form of exercise — you should always strive for 30 minutes or more of moderate exercise every day — but it can be a great way to break up days when you normally don’t have time for anything else. Or it could simply supplement the workouts that you’re already doing in order to boost calorie burn or add different types of movement into your regimen. Using cleaning would also make it possible to do physical activities even when staying at home due to the current pandemic situation. Whether you are trying to use cleaning as a primary fitness program or just adding variety into an existing one, getting off the couch and keeping active is always positive!

Monitor Progress

Monitoring your progress is a key factor of success in any exercise program. Whether it’s cleaning or physical activity, tracking your progress will help to motivate you and keep you on track to meeting your fitness goals.

It’s important to keep track of each exercise session so that you can track both strength and aerobic gains. It’s also beneficial to regularly reflect on where you are and assess whether you need to adjust the level or type of activity that you’re performing. The better informed that you are about what works for your body, the more efficient and successful will be in achieving the desired outcome.

Ways of monitoring progress include observing changes in physical performance such as being able to perform exercises for longer periods with improved extension and depth, as well as noticing an increase in treadmill running speed and or grade level from session one till now. Additionally, there are a few apps which allow an easy way for users to track their workout sessions, including total time spent exercising, sets completed, calories burned etc. Many people find this helpful in keeping their motivation levels high by providing clear goals they wish to achieve over the space of a certain period of time.

Ultimately if consistently tracking data reveals that no considerable improvements have taken place after a reasonable amount of time; these results could suggest that it may be beneficial to reconsider the current program while taking into account external factors such as diet, increased rest periods between sessions or even breaking up exercising routines with pleasurable activities such as spending more quality time outdoors with family or friends involved in activities such walking, yoga etc.

Set Goals

Setting goals is an important part of developing a successful workout program which includes the physical effort of cleaning. Goals should be specific and measurable, so it’s important to decide what results you want to see from your efforts. This can range from achieving a full-body strength workout with laundry and vacuuming, to leveling up as a professional cleaner with pressure washing and window washing. Careful planning will help you set realistic expectations while maximizing the amount of physical effort during your cleaning workouts.

It’s equally important to set reasonable time frames for reaching these goals, as many people underestimate the time it takes to finish a thorough housecleaning session. Start out slowly, monitoring your energy level and level of exertion in order to build up your tolerance over time. Also keep track of which muscles are used in each activity, so that you can target different muscle groups during successive sessions and obtain well-rounded results over the course of weeks or months. Finally, reward yourself regularly for meeting milestones or achieving certain goals — if nothing else, feeling good about your accomplishments will help maintain strong motivation for further progress!


Cleaning can indeed be a workout and count toward any exercise goals you may have. Research has shown that activities such as housecleaning and gardening can provide enough intensity to constitute a real workout, especially when performed over periods of at least 15-20 minutes at a moderate-level intensity.

Cleaning is a good way to sneak physical activity into your life since it doesn’t require extra time or equipment, seldom leads to boredom (especially if you listen to music), and can be tailored to your ability level with adjustments in intensity and duration. Furthermore, cleaning your living space benefits more than just your fitness level: regular cleaning creates a healthy home environment by removing dust mites that cause allergies, dirt and bacteria that can lead to illness, and stagnant air that can cause respiratory issues.

Whether you are looking for low-impact physical activity or just want an excuse to break out the mop, all types of cleaning — from sweeping the kitchen floor to scrubbing the bathroom tub — count as valid forms of exercise.

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