Expert reveals how you can burn 500 calories with minimal effort by cleaning your house

Completing a workout and completing all the household chores can be a daunting task.

But if you know how to clean your house, you might be able to do both in one, experts say.

Scientists call this type of activity unintentional exercise, or NET, which stands for non-exercise thermogenesis.

The most popular form is walking 10,000 steps a day, but all other forms, along with a balanced diet, can help you burn enough calories to stay healthy.

While cleaning your home, there are two ways to turn activity into a workout.

You can add exercises like lunges and squats, or simply approach the tasks more specifically and do more physical effort.

DR. According to Duston Morris, professor of health promotion and health behavior at the Maryland University of Integrative Health, consistency is the key to success: “If you use house cleaning to increase exercise and physical activity, aim for 20 to 20 days a day Spend 30 minutes on it. “‘

Dr. Morris also recommended switching tasks to promote muscle balance. “Focus on laundry and dusting some days, the toilet the next, and vacuuming and sweeping other days,” he told The Washington Post.

Experts recommend starting by cleaning the entire house of dust. Doing this for half an hour can burn 80 calories for an average 175-pound person.

Scrubbing floors and carpets on your hands and knees uses a lot more energy than scrubbing with a mop, and you get the job done more thoroughly

Stephanie Thomas, a certified personal trainer based in Annapolis, told the Post that dust affects the shoulders and arms, especially in high, hard-to-reach places.

If you want to add an extra challenge, set Ms. Thomas suggests adding lunges or squats as you move around the room. Research shows that every minute of squatting burns about eight calories. Even in 10 minutes you can already burn 80 calories.

You can also add standing side leg raises to high planks to make it a full body workout.

Scrub away those extra pounds! Research shows that cleaning the kitchen costs more calories than dancing

Ten professional cleaners were given Fitbits and assigned five homes each. Cleaning the kitchen burns more calories than cleaning any other room

Dr. Morris also emphasized that people should change weapons room by room to ensure you’re not just training your dominant side.

Going to the bathroom, scrubbing the floor, shower, tub, mirror and toilet can be sweaty.

By sweeping bathroom tiles for half an hour, you will burn no less than 100 calories and activate the muscles in your hands, arms and shoulders.

Standing squats and calf exercises can also be added, and squats add extra momentum.

In the kitchen, washing up is a surprisingly effective form of exercise. Washing dishes by hand burns about 160 calories per half hour, while using a dishwasher can still burn about 105 calories by loading and unloading them at the same time.

Just like wiping and scrubbing, moving heavy dishes works the upper body. You can also try incline push-ups against the counter.

By leaning against an elevated surface, they are slightly easier to perform than traditional push-ups.

Laundry is another way to get your heart racing. You can also use push-ups when folding clothes – against the bed or couch to create an incline. Mrs. Thomas suggests doing five push-ups between every five folds of clothing.

Laundry can burn up to 50 calories per wash cycle half an hour, with actions such as squatting while loading and unloading the washer and dryer, moving loads around the house and putting away clothes.

Cleaning floors is also a mini workout in itself. Vacuuming activates the core muscles and can burn 80 calories half hour Arms and shoulders are also stressed.

By changing the hand position on the vacuum cleaner, mop or broom, different muscle groups are targeted.

Moving larger objects like sofas, beds and coffee tables not only works your biceps, triceps, chest and back, but it also ensures you don’t miss a piece of fabric hiding underneath.