Burning calories with daily chores

So, you're still convinced that there aren't enough hours in a day to exercise? Between working a 9-to-5 job, caring for children and taking care of other responsibilities, you have little to no time to schedule trips to the gym. While you're not alone, you're also not excused.

Recent research refutes the myth that fitness is limited to the gym. One of the objectives of exercising is to make daily chores easier by strengthening muscles, building endurance and reducing the possibility of injury.

Judy Minor, a branch manager for a Virginia-based moving company, says that although she doesn't have time to do Pilates regularly, she walks her dog twice a day and does household and yard chores on a regular basis. "Our two-level home has stairs," Minor says of the house she shares with her husband Eddy. "Keeping it clean is quite a bit of work."

Performing daily chores will burn fat and tone muscles, especially when done at a slightly accelerated pace for 30 minutes or more, according to fitness experts. The Calorie Control Council offers calorie estimates for a 150-pound person working at a moderate pace for 30 minutes. According to the Council you can burn a minimum of 84.6 calories by vacuuming or sweeping for 30 minutes. Even simpler chores such as ironing and washing dishes can burn a minimum of 76.5 calories per half hour.

Paula Reis, a personal trainer and Afro-Brazilian dance instructor, agrees. "Incorporating household chores into everyday life is as important as brushing your teeth: Do it every day."

Any physical activity will burn calories, and Reis says "some exercise is better than no exercise." So cancel the cleaning service, dismiss the landscaper and transform housekeeping chores into a fat-blasting routine. Not only will your house show a noticeable improvement, but so will your body.

VACUUM. Have you ever noticed a burn in your back or shoulders while vacuuming? Vacuuming engages a series of muscle groups in the upper body. The process can also tone the lower body, especially if stairs are involved. Contract your abdominal muscles to trim your waist and firm obliques.

PICK UP A BROOM. This is another excellent chore to work the upper body, especially back and side muscles. For maximum results, quicken the sweeping motion and switch sides so that both halves will be worked evenly. Also, use a handheld dustpan so that you can squeeze a squat or two into the chore. Experts warn: Don't let your knees extend over your toes when squatting.

DO LAUNDRY. If your house has stairs, make multiple trips to gather and put away clothes. Stair-climbing builds leg muscles and endurance. Stand up when folding clothes to burn more calories. Ironing also burns calories. Experts say the motion required for ironing and standing are great for toning muscles.

WASH DISHES. Yes, even busting suds can aid your quest for fitness. So give the dishwasher a break and give those pots and pans a good personal scrub. It will cut utility bills and calories.

GO GROCERY SHOPPING. This oftentimes burdensome chore increases heart rate while toning muscles. In addition to the cardio workout, pushing the cart and carrying bags to the car and house provide resistance for the upper body. Write a list, put on comfortable shoes and get started.

SCRUB THE FLOORS. Remember how grandma used to do it? The good old-fashioned mop-and-pail way of doing it engages the entire body while boosting heart rate. The added water weight, wringing the mop and pushing it across the floor will add definition to your back and arms. Another option is the "hands and knees" approach.

RAKE LEAVES. When the time comes to clear the lawn of fallen leaves, the raking motion will tone your back and arms, especially if you have a large yard. For an extra burn, let the kids jump in a few piles of leaves before bagging them. This will increase the length of time you are raking.

SHOVEL SNOW. There is no better time to work outside than winter, especially in the snow. The body burns additional calories trying to warm up, so grab a shovel and start clearing the driveways and sidewalks. Be careful not to overpack the shovel and lift with your arms and legs to avoid lower back injuries. (Shoveling snow is not a safe task for everyone, especially those who might have cardiovascular problems.)

MOW THE LAWN. Instead of using a riding mower or calling the landscaper, invest in a push mower. Using a push mower will increase your heart rate, strengthen the legs and tone the upper body. For more benefits, while mowing, tighten abdominal muscles and improve posture.

START A GARDEN. Most experts seem to agree that gardening is one of the best workouts because it uses all major muscle groups. The average person can burn anywhere from 100-120 calories per half hour while gardening. This does not consist of just sitting in a flowerbed and tending flowers! Instead, remove old plants, making sure to dig up the roots. Plant new flowers and shrubbery, irrigate the earth and bring out the water hose.