If you can’t make it to the gym and can’t get motivated to work out at home, simple household chores and yardwork can add exercise to your day — with the bonus of a clean house and neat yard. Some of the biggest calorie-burners include a controversial chore that some experts say you might be better off skipping entirely and that landed actor Jeremy Renner {the Marvel universe) in the hospital.
Calculations come from FitDay for a 160-pound, 50-year-old woman. If you’re a man, or if you weigh more, you’ll likely burn more.
Related: Natural Ways to Boost Energy and Fight Fatigue
Shoveling Snow
Calories burned: 297 An hour of shoveling snow can zap about 300 calories, but experts say it’s a chore that demands caution. Some recommend against it entirely for anyone who’s middle-aged or older, saying the risk of heart attacks can be too great. One doctor tells USA Today that people as young as 45 should consider skipping shoveling. Other risks include soft-tissue and lower-back injuries. If you decide to shovel anyway, be sure to warm up, pace yourself, and push heavy snow instead of lifting it whenever possible.
Related: Things to Keep in Your Car for Safe Winter Driving
Snowblowing
Calories burned: 208Given the risks associated with shoveling, it’s good to know that even the “lazy” alternative can be a workout. An hour of snowblowing can zap more than 200 calories. But as with shoveling, the combination of cold weather and maneuvering through snow can put stress on the heart, particularly if the snow is deep, so take similar precautions. It can also cause other serious problems: Jeremy Renner, who has starred in multiple Marvel movies and a TV series as the superhero Hawkeye landed in a hospital intensive care unit with blunt chest trauma and orthopedic injuries after a mishap snowplowing near Lake Tahoe in Nevada.
Related: Best Snow Blowers Under $500
Carrying Boxes and Household Items
Calories burned: 356 There’s little time to go to the gym during a big move, but that might be for the best. Carrying all those boxes and moving things from place to place can torch more than 350 calories in an hour. Squat while bending down to pick up heavy objects to burn more calories, as well as avoid straining back muscles.
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Scrubbing Floors
Calories burned: 267Dingy floors? Get down on your hands and knees with a scrub brush to burn close to 270 calories in an hour. For an even better workout, try contracting your abs every time you reach out with a cloth or sponge. Breaking out the mop isn’t quite as good a workout, but an hour of mopping can still burn more than 200 calories.
Cleaning Gutters
Calories burned: 237Cleaning gutters probably ranks pretty low on most homeowners’ lists of preferred ways to spend a Saturday, but there is an upside: Just an hour doing this dreaded job burns well over 200 calories. Even better, climbing and grabbing to complete the task engages muscles throughout the body, and staying balanced on a ladder engages core muscles.
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Gardening
Calories burned: 237 The satisfaction of caring for those prize petunias is multiplied when you realize that gardening is also a way to get some exercise. Power tools like tillers have the most calorie-burning power (297 for every hour of use), followed by digging (237), weeding (208), and planting (178).
Painting
Calories burned: 208Resist the urge to spend big on a professional paint job. An hour of do-it-yourself interior painting can burn more than 200 calories — and save you money. It also works major muscles as you squat and stretch to reach every corner. Got some exterior painting to do? That burns about 20 calories more.
Mowing the Grass
Calories burned: 208Walking behind a typical self-propelled power mower for an hour can obliterate more than 200 calories. Increase the burn to nearly 300 calories by using a push mower instead. Just resist the temptation to splurge on a riding mower, which would let you burn only 89 calories in the same amount of time.
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Raking the Lawn
Calories burned: 178Step away from the leaf blower and grab that dusty rake – an hour of clearing leaves off the lawn burns nearly 180 calories. That puts raking on par with a brisk walk. It also helps build upper-body and core strength.
Caring for a Child
Calories burned: 148Everyone knows kids can be exhausting, but exactly how much energy do they require? You can burn close to 150 calories in an hour of typical child care, including dressing, bathing, feeding, and, of course, occasionally picking them up and putting them down. Getting outside to run around with them can more than double the burn.
Fixing the Car
Whether you love to tinker or just appreciate the dollars you can save by changing your own oil, flushing the radiator, or even putting on a new set of tires, keeping busy in the garage can be its own form of exercise.
Carrying Groceries Upstairs
Calories burned: 104Take heart if you live in a walk-up: Just 15 minutes of hauling groceries upstairs burns more than 100 calories. Carrying bags and climbing stairs is especially effective because it combines cardio and strength training.
Vacuuming and Dusting
Calories burned: 89 Give the whole house a thorough vacuuming or dusting to zap about 90 calories in an hour. Pushing a vacuum engages your arm muscles; to get your legs in the game, try doing lunges and work those thighs.
Cooking and Food Prep
Calories burned: 89 Even preparing family meals can help burn some calories — a bit under 100 in an hour for light food prep, to be exact. Get an even better workout by dancing while cooking and throwing in some squats while loading or unloading the dishwasher.
Washing Dishes
Standing at the sink and scrubbing dishes isn’t a strenuous task, but an hour of dishwashing sure is a better calorie-burner than a couple minutes of loading up the dishwasher.
