Housework and weight loss are often thought to go hand in hand, but many people believe that doing housework, such as cleaning, vacuuming, or gardening, can help with weight loss. At first glance, this seems like a great way to combine daily tasks with physical activity. However, new research shows that housework doesn’t replace exercise and doesn’t significantly help in burning calories. To understand why, it’s important to clarify a few key facts about how housework affects our body and weight.
Many people think housework is enough physical activity to maintain a lean body, but experts warn that this is just a myth. Research shows that while housework may burn a certain number of calories, it’s not intense enough to cause significant weight loss. For example, cleaning or vacuuming uses small muscles that tire quickly, creating the illusion that we’ve “worked out,” but we actually burn far fewer calories than we think.
A study conducted at Ulster University found that people who count housework as physical activity tend to have a higher body weight compared to those who regularly participate in sports or go to the gym. The more housework they do, the heavier they are. Why? Because housework doesn’t engage large enough muscles to burn calories in a significant way.
Additionally, many people, especially those with higher body fat, find it more difficult to do housework, which means they don’t reach a high enough level of activity to affect weight loss. Housework can cause fatigue, but it won’t increase calorie burning enough to achieve a noticeable reduction in body weight.
Although housework burns a certain number of calories, it’s important to note that it increases fatigue. When the body gets tired from housework, there’s often a desire for additional rest or a quick source of energy in the form of sugar and snacks, which can prevent weight loss. Fatigue creates a need for fast sources of energy, which most often means consuming high-calorie food, potentially undoing the calorie burning effect.
Furthermore, after completing housework, people often take longer breaks or rest more, which also reduces overall daily calorie expenditure. Resting after physical activity is important, but excessive rest can diminish the effects we’re trying to achieve.
One common mistake is believing that housework and walking are physically equivalent. For example, some people use step tracking apps and think that 1 kilometer walked during housework is the same as 1 kilometer walked during a walk. However, this isn’t true. Walking engages larger muscles, creates smoother and faster movement, and increases the heart rate. On the other hand, housework usually involves short, quick movements with more stops and changes in pace, meaning the same level of calorie burning is not achieved. Therefore, 1 kilometer of walking is always more effective for calorie burning than 1 kilometer of housework.
If you want to combine housework with weight loss, there are several ways to make it more effective:
✦ Increase activity intensity: Instead of just vacuuming, add quick squats or stretching while vacuuming. Also, while washing windows or dusting, try to perform dynamic movements or even brisk walking in place.
✦ Combine housework with exercise: Include interval training or short HIIT sessions while doing housework. For example, while waiting for laundry to dry, you can do a few sets of running in place or push-ups.
✦ Mind your diet: Many people think that housework is physically demanding enough to earn a reward in the form of snacks or sweets. These habits can undo all the effort, as the calories consumed after the task can easily exceed the calories burned during the activity.
Although housework isn’t enough for weight loss, it’s better to do it than to do nothing. If you want to achieve visible results, we recommend the following approach:
✦ Add 5 minutes of morning stretching: Start your day with a few basic stretching exercises (like squats, body rotations, arm and leg stretches) to improve flexibility and mobility.
✦ Walk 30 to 60 minutes a day: To achieve real results, aim for a 3-6 km walk every day. This physical activity will increase your daily calorie deficit and improve your health.
✦ Exercise more for better results: If you want to see faster and more effective results, combine daily housework with more intense workouts. It’s recommended to regularly do cardio exercises (like running, cycling) and strength training (like weight lifting or bodyweight exercises) at least 3 times a week.
Can housework help with weight loss?
No, housework is not intense enough to cause significant weight loss, but it can be useful as a supplement to other forms of physical activity.
How many calories do I burn doing housework?
The number of calories burned depends on the type of activity, but most housework doesn’t burn enough calories to lead to weight loss without additional physical activity.
What activities can I do instead of housework to burn calories?
Running, cycling, swimming, or any form of aerobic exercise that increases the heart rate and boosts calorie expenditure.
Although housework can benefit mental health and help organize your space, it cannot replace serious physical activity when it comes to weight loss. By combining daily tasks with the right exercises and carefully monitoring your diet, you can achieve the results you want and improve your overall health.
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