There are several of us who want to exercise but just can’t seem to find the time. The National Heart, Blood and Lung institute has recently published an article encouraging everyone to get as much exercise as they can. But how do you do this? Luckily those people at the NHBL are smart cookies. They give us several solutions for getting exercise during the day while doing every household chores.
They encourage us to retrain our brain. We don’t have to hit the gym for 30-60 minutes to consider ourselves as exercisers. The exercise can be done all at one time, but it can also be done intermittently throughout the day, and still be beneficial. The goal is to work yourself up to getting at least 30 minutes of moderate-intensity physical activity every day of the week.
They give suggestions such as taking the stairs instead of the elevator, pacing while you’re on the phone instead of sitting, walking at a brisker pace, even washing your windows. Of course exercising has several health benefits including lowering your risk of cardiovascular disease and diabetes.
So give it a try, but start out slow. Trying to push yourself too hard at first can lead to injury.
Common Chores
- Washing and waxing a car for 45–60 minutes
- Washing windows or floors for 45–60 minutes
- Gardening for 30–45 minutes
- Wheeling self in wheelchair for 30–40 minutes
- Pushing a stroller 1.5 miles in 30 minutes
- Raking leaves for 30 minutes
- Walking 2 miles in 30 minutes (15 min/mile)
- Shoveling snow for 15 minutes
- Stairwalking for 15 minutes
Sporting Activities
- Playing volleyball for 45–60 minutes
- Playing touch football for 45 minutes
- Walking 1.75 miles in 35 minutes (20 min/mile)
- Basketball (shooting baskets) for 30 minutes
- Bicycling 5 miles in 30 minutes
- Dancing fast (social) for 30 minutes
- Water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Basketball (playing game) for 15–20 minutes
- Bicycling 4 miles in 15 minutes
- Jumping rope for 15 minutes
- Running 1.5 miles in 15 minutes (10 min/mile)
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