If your spring-cleaning to do list is stressing you out and you are having trouble getting motivated to tackle it, try thinking of it as a great opportunity to get some exercise. Here are some expert fitness tips about common household chores.
• Moving Heavy Items
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.
Exercise Program #1
Step 1: Lift the item and hold 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
• Window Cleaning
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 onto a chair (always check for safety first.) to reach the higher parts.
Exercise Program #2
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 onto a stable chair for 10 repetitions while cleaning\
Repeat steps 1 to 4. The number of sets depends on the number of windows in your house.
Main muscles involved: Shoulders, arms, legs
• 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 break a sweat. Try switching hands to get the most out of the exercise.
Exercise Program #3
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.
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 area
Step 3: Continue mopping side to side for 30 seconds
Step 4: Do 30 seconds reverse table-tops on a dry area
Repeat steps 1 to 4 until you’re done mopping.
Main muscles involved: Legs, arms, core
• Organizing and Decluttering
Another aspect of spring cleaning is organizing and decluttering your living spaces. This can be a therapeutic activity and can significantly reduce stress. Start by categorizing items into what to keep, donate, or discard. As you sort through your belongings, you’ll be moving around a lot, which also counts as a workout.
Exercise Program #4
Step 1: Pick up an item, squat down to place it in the correct pile
Step 2: Stand up and stretch to reach higher shelves or storage spaces
Step 3: Hold a plank position for 30 seconds as a break
Repeat the sequence until you've sorted through all your items.
Main muscles involved: Legs, arms, core, shoulders
Source: https://www.fitfamco.com/fitfam-blog/spring-cleani...

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