Is it Housework or a Workout?

Forget the fancy workout equipment and toss the treadmill; your best home fitness program might use some common tools already in your house. Women often find themselves in a time crunch, trying to balance the obligations of work and home with the need to maintain a physical fitness program. But there's good news - you may be able to create a fitness program that lets you take care of your home, too.

"A healthy body and healthy home go hand in hand," claims Liz Neoporent, author of such fitness books as "Fitness for Dummies" and "The Ultimate Body: 10 Perfect Workouts for Women."

"Actively remodeling, repairing and maintaining the home is a great way to fit a workout into a busy schedule."

Even if you skip the gym, Neoporent says you don't have to skip a healthy workout. For example, if you're trying to firm up those flabby arms, pick up a hammer and take on a building project. Or, if you're not into construction, a painting project can tone up those arms as well.

For a total body workout, try mowing the lawn - but no cheating with a riding mower! - or rake the leaves, clear some brush or haul away branches. To get the most out of these activities, mow your lawn quickly to keep your heart rate up, turning it into an aerobic event. And, when raking leaves, use long, even strokes and turn at your hips so you use your entire body.

If you don't have any projects of your own to take on, sign up with a Habitat for Humanity program and help build a home for a disadvantaged family. That way, you'll provide a community service in addition to helping your body look great.

During a seven-hour shift on the average Habitat for Humanity homebuilding project, a woman can expect to burn about 2,600 calories - equal to about 10 slices of chocolate cake with icing.

"It's a healthy, hands-on way for women to feel great about themselves while learning practical home improvement skills and giving back to their community," Neoporent says.

Of course, it isn't just major renovations that burn calories. Gardening not only is good for the soul, it's great for the muscles in your shoulders, forearms and biceps. Spend an hour pulling weeds and you'll knock off about 300 calories.

Cardio cleaning

Inside the house, there are plenty of ways to keep both you and your home in peak condition. Vacuuming for half an hour will burn off 85 calories, as will 30 minutes of vigorous sweeping. Dusting and polishing your furniture, wood floors and counter tops for 30 minutes will burn 80 calories, and if you want to amp up the calorie burning process, clean alternate levels of the house. Running up and down those stairs to clean can kick the calorie-burning furnace into overdrive and nearly triple the amount of calories burned.

In fact, most tasks around the house are going to help get your heart rate up. You can add to that by becoming more conscious of the movements you make and putting extra effort into them. For example, when cleaning counters, do the circular movements both clockwise and counterclockwise to help build the chest, shoulder and arm muscles. Increase the pressure and exaggerate the movements to see faster results and, if you like what you see, ditch the mop and try doing the same movements while you scrub the floors.

Even simple tasks like taking out the garbage, unloading the dishwasher and bringing in the groceries can become opportunities to tone your body. When carrying in grocery bags - or carrying out garbage bags - do shoulder shrugs or bicep curls.

At the dishwasher, make the most out of the experience by turning your body as you put the dishes away, which will stretch the muscles in your side and back. If you put dishes and silverware away one piece at a time, you'll get even more exercise.
In addition to helping tone the body and burn some calories, house and yard work have a side benefit of relieving stress.

Experts say - and most moms will agree - that not being able to complete tasks is a tremendous source of stress for people. Simply taking the time to scrub a floor or vacuum some rooms will help alleviate some of that stress - so you're not only helping yourself look better, you're making yourself feel better.

Once all that housework is done, the home is in tip-top shape and you're feeling good about yourself, grab the car wax and head back outside. If you spend 90 minutes waxing the car, you'll burn about 439 calories - and both you and your car will look great!