Feb 18, 2009: Home Workouts You Are Already Doing

Did you know that an hour of sweeping the garage and sidewalks burns 281 calories, equivalent to playing an hour of competitive volleyball?

If you can’t make it to the gym, that doesn’t mean you can’t work out. Many everyday activities at home burn plenty of calories.

Using an average weight of 155 pounds, here are some calories burned by jobs around the house. If you weigh more, you’ll burn more calories at each task. The actual calories burned also varies a bit depending on your gender, age, muscle mass, and general fitness. You can find an extended list at www.nutristrategy.com.

Making breakfast, lunch, and dinner could take an hour total, right? You’ve just burned 176 calories. Compared to a resting rate, for example watching TV, of about 73 calories an hour, that’s good exercise. In fact, it’s equivalent in calories to an hour of playing catch or walking at a slow pace. Guys, get in the kitchen and cook! It’s a workout.

Gardening is even better. You can burn 352 calories an hour, about the same as kayaking or skateboarding. Raking will burn 281 calories, the same as playing an instrument in a marching band. Mowing the lawn for an hour burns a healthy 387 calories.

As every parent knows, child care takes a lot of energy. In fact, dressing your child burns 246 calories an hour. Sitting on the floor and playing burns 176. Vigorous playing with a child burns 352. It’s not on the list, but chasing a toddler is probably about equivalent to running a marathon.

Housecleaning can also be an excellent workout. Scrubbing floors on your hands and knees burns 387 calories an hour, almost as much as moderate weight training (440 calories). Coaches, tell your athletes to get scrubbing. General housecleaning burns 246 calories an hour, a bit more than bowling and the same as ultimate frisbee.

Handyman jobs can also give a good workout. Electrical work, carpentry, and plumbing each burn around 246 calories an hour. Carrying heavy loads, like bricks or lumber, burns a whopping 563 calories.

Give yourself credit for all the work you do, and all the calories you burn. Hopefully, you’ll also be inspired to get moving on some routine jobs around the house, knowing you’re working out and improving your health every day.