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Healthy Living
kpcnews.com • ©KPC Media Group Inc.
April 27, 2019
Spring cleaning offers opportunities to exercise STAFF REPORTS Spring cleaning can yield more results than a sparkling and organized house and tidy manicured yard. In its Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services recommends that adults should move more and sit less throughout the day and that some physical activity is better than none. “Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits,” an executive summary of the guidelines noted. The guidelines for adults allow for counting short bursts of exercise and activity, such as housework, into the recommended weekly total of 150 minutes. A report by Harvard Medical School’s Harvard Health Publishing compared calories burned in 30 minutes for people of three different weights. The report said heavy cleaning, such as washing a car or washing widows, burns 135 calories in 30 minutes for a person weighing 125 pounds. For a person weighing 155 pounds, the
number of calories burned increases to 167 and to 200 calories for a 185-pound person. Moving household furniture for 30 minutes burns 180 calories in a 125-pound person, 223 calories for a 155-pound person and 266 calories for a person weighing 185 pounds, the report stated. The effect of carrying out home repair activities also was noted. Cleaning rain gutters for 30 minutes burns 150 calories in a 125-pound person, 186 calories in a 155-pound person and 222 calories in a 185-pound person. The National Gardening Association discusses the benefits of gardening as exercise on its website, garden.org. The association notes that gardening uses all the major muscle groups, increases flexibility and strengthens joints. According to National Gardening Association, experts advise combining moderate activity such as gardening with a program of regular aerobic exercise such as climbing stairs, cycling, jogging or swimming. Many gardening chores burn fat
and garden work can be turned into garden exercise. Jeff Restuccio, author of Fitness the Dynamic Gardening, recommends simple techniques such as bending your knees while raking or placing a crate that requires you to step up and down as you move from one flower bed to the next. He recommends exaggerating movements to achieve maximum range of motion and changing gardening stances in order to use different muscles. The National Gardening Association offers tips to maximize the health benefits of gardening. These include: • Use a push mower instead of a rider. If a lawn is too big to cut without a rider, the association suggests setting aside a portion for a push mower. • Plan a daily gardening activity. • Vary your activities. Break up strenuous chores with more moderate and enjoyable activities. • Digging and shoveling burn 250 to 350 calories per half-hour. • Make a compost pile. Turning compost burns 250 to 300 calories per half-hour.
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Spring cleaning can yield more results than a sparkling and organized house and tidy manicured yard.
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