Exercises You Can Do While Spring Cleaning

If only we have special powers to magically do our chores.

Chinese New Year is just around the corner and most of us are scrambling to prepare for the festivities in time. Besides buying decorations and the yummy traditional snacks for our guests, another significant item on our To-Do List is the dreaded spring cleaning.

However, as much as we wish that we could have special powers to help us with spring cleaning, it might not be that bad. During this period, we are busy with preparations and may be pressed for time. Other than just removing dust and getting rid of clutter, we can think of it as clocking in an exercise session as well. Burn calories and tone your muscles while doing your chores. No need to wait till after Chinese New Year to start your fitness journey!

Moving Heavy Items

Keep a good posture to prevent injuries and ruining the festive mood.

Your safety is most important. Often, back injuries occur when lifting heavy items especially in big clean up sessions like spring cleaning. Remember to lift them like you’re doing your deadlifts. Keep your back straight and bend at your hips and knees instead of bending from your back.

Step 1: Lift the item and hold it for 10 seconds
Step 2: Lift the item and do a farmer’s walk from one room to another (take at least 10 steps)
Repeat for at least 5 sets.

Main muscles involved: Shoulders, arms, legs, upper back, core
Difficulty level: ★★☆☆☆

Window Cleaning

Tone up your arms and shoulders by drawing large circles.

Use both your hands to wipe for increased efficiency and aim to execute large circular movements. Do a reverse lunge to reach the lower areas and step up a chair (always check for safety first!) to reach the higher parts. Fingers crossed, hopefully, it will not rain over the next few days!

Step 1: Clockwise shoulder rotations as fast as possible for 20 seconds
Step 2: Anti-clockwise shoulder rotations as fast as possible for 20 seconds
Step 3: Reverse lunge for 10 repetitions while cleaning at the same time
Step 4: Step up a stable chair for 10 repetitions while cleaning
Repeat step 1 to step 4. The number of sets depends on the number of windows at your house.

Main muscles involved: Shoulders, arms, legs
Difficulty level: ★★★☆☆

Cleaning the carpets and floor

Vacuuming or mopping the floor can be a boring task but you can spice up the chore while burning those calories at the same time. You’ll definitely break a sweat. Try switching hands to get the most out of the exercise.

Vacuuming
Step 1: Forward lunge for 10 repetitions
Step 2: Take a break and do 10 push-ups
Step 3: Squat and step forward for 10 repetitions
Repeat step 1 to step 3 until you’re done vacuuming.
Bonus: If you have energy left to spare, you can dance along to the music too!

Mopping
Step 1: Mop side to side by turning at your waist, reaching as far as you can for 30 seconds
Step 2: Do 30 seconds assisted side plank on a dry unmopped area
Step 3: Continue mopping side to side for 30 seconds
Step 4: Do 30 seconds reverse table-tops on a dry unmopped area
Repeat steps 1 to 4 until you’re done mopping.

Main muscles involved: Legs, arms, core
Difficulty level: ★★★☆☆

Of course, there are many more other chores at home waiting to be done. Keep it up and work those muscles! Remember to always do them safely. Share with your family and friends these few tips to spice up their spring cleaning too. Wishing all of you a healthy and prosperous Chinese New Year!

To continue your fitness journey sustainably, contact us for a free consultation so we can plan a customized programme suitable for you and your lifestyle.