Home » » Women's Health » Spring Clean For A New You - Page 2

Spring Clean For A New You - Page 2

© Gretchen Malik

Carrying loads of 1 to 15 pounds upstairs: 5.2 Scrubbing floors: 5.7 Moving furniture: 6.2 Carrying groceries: 8.3

Here are some tips to lessen the burden of housework and optimize your fitness benefits:

1. When lifting, hold objects close to your body and keep your back straight. Use the large muscles of your legs to do the lifting, not your back. Avoid twisting while lifting or placing a load. And never lift an object that causes you to strain. 2. Keep your upper arm at or below shoulder level when washing walls or windows for prolonged periods to avoid shoulder impingement. 3. Play music while you are working. Energize your daily housework activities! 4. Take a break when you are tired. You are more likely to injure yourself when you are tired. Clean 15 minutes in the morning and 15 minutes after work. This will add up to over three hours of physical activity by the end of the week 5. At a fitness center you have the opportunity to lift weights. You can translate simple, everyday activities into "weight lifting" opportunities at home. For example, use your children as weights on your legs, for arm curls or even doing squats. They will enjoy being involved and you will be bonding with your child, an added benefit. Grocery bags also work to strengthen legs and arms. Encourage your children to help you in your daily strive to improve your physical fitness. 6. Remember to stretch if you will be working for prolonged periods. Perform low back and shoulder girdle stretches if you will be lifting loads or moving furniture to prepare the muscles and joints for this type of activity. Learn to put a positive spin on housework. If you have to clean, at least make it fun. So go dust off the mop and turn those dirty floors into a training opportunity.

The copyright of the article Spring Clean For A New You - Page 2 in Women's Health is owned by Gretchen Malik. Permission to republish Spring Clean For A New You - Page 2 in print or online must be granted by the author in writing.