Clean Moving

There are many minutes in the day, but finding the time daily to move your body in a way that promotes improved health and fitness can be a challenge.  Turning a practical activity such as cleaning your home or work space into a workout routine is one way to save time while you increase your heart rate and de-clutter your environment.   Warm up with five minutes of easy movement, such as dancing or a combination of jumping jacks, pushups on a wall, squats, and lunges, then break the routine into three, 5-to-10-minute circuits, with the goal of increasing intensity and cleaning with each circuit.

Circuit #1: Clean sweep

Take care of surface items that need to be put away and start in the room or area that most requires your attention.  Move quickly but efficiently, remembering that this is your first circuit and you have two more to go, so you are clearing away items that are fairly light and easily moved to their desired storage locations.  Concentrate mostly on putting things away at or just below eye level, such as papers on your desk, makeup and toiletries on the bathroom counter, and anything on beds and furniture that aren’t where they belong.

Circuit #2: Move it aside

It’s time to get down to the ground to pick up pens, clothing, stray paper clips and other miscellaneous objects.  Every time you move towards the ground, remember good postural form as you either squat or lunge to pick up and move anything, whether it be a pencil or a fifteen-pound bowling ball.  When pushing or pulling heavier items aside to allow for vacuuming, mopping, and wiping, exhale on the exertion and inhale deeply to keep your levels of oxygen and carbon dioxide balanced.  Take out the trash and recycling, place unwanted items into a bin for donation, and keep yourself moving quickly to keep your heart rate elevated.

Circuit #3: Dig deep

Wipe off surfaces and scrub intensely where needed.  When washing areas such as the bathroom mirror, stand on your toes to flex your calves and extend all the way through your back as you wipe as far up as possible.  Get down on your hands and knees to wash floors, keeping a flat back and contracting your abs to resist the movement of your arms and to keep the weight of your internal organs in place.  Vacuum carpets quickly but efficiently and use the hose attachment as you squat to clean corners and crevices.  Lastly, move furniture and other items back to their original location, and take a final walk through the rooms of your home or work space with a clean rag and spray cleaner to take care of spots that you may have missed initially, gradually allowing yourself to cool down and decrease your heart rate and respiration.

Turning your cleaning routine into a workout provides cardiovascular benefits by providing movement opportunities where otherwise you may be engaging in sedentary behavior.  Also, in taking care of your environment you decrease the mental stress of living in overwhelming disorganization, so keep your gym time but add movement throughout your day for a healthy body, fit mind, and tidy living space.