Housework as a workout: Can chores replace the gym?

We explored how many calories you can burn and which muscles you can strengthen just by mopping the floor; plus, the surprising connection between household chores and brain volume

Revital Federbush, Smadar Cohen Terkel|
Renowned British physician and TV personality Dr. Michael Mosley, known for his BBC series Trust Me, I’m A Doctor, delved into the question: Can household chores count as exercise?
Health guidelines recommend 150 minutes of physical activity per week to prevent obesity and disease. Dr. Mosley’s program explored whether cleaning the house qualifies.
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Dr. Andy Blannin, a sports and exercise expert at the University of Birmingham, analyzed common household tasks using a metabolic equivalent scale (MET), which rates physical activities from 1 (sedentary) to 23 (high effort). Activities reaching a score of 3 or higher qualify as moderate exercise.
The findings suggest some cleaning tasks can indeed be counted as exercise, provided they are performed for a sufficient duration. Dr. Blannin advised breaking up chores throughout the week rather than tackling them all in one day. This is because the health benefits of physical activity last for 12–14 hours, making daily movement more effective.
The link between household chores and brain volume
There are additional health benefits to dedicating time to household chores. A 2021 study conducted at a geriatric center in Canada explored the connection between housework and brain volume and cognitive function.
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The study found that participants who spent the most time on tasks such as cleaning, tidying, meal preparation, shopping and cooking showed significant changes in the hippocampus, the brain region responsible for memory and learning, as well as in the frontal lobe, which is linked to cognitive function.
According to researchers, household tasks involve planning and organization, which help form new neural connections in the brain. Additionally, people engaged in housework spend less time sitting—a sedentary lifestyle has been linked in numerous studies to poor overall health, including brain health.
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Lilach Erez, a physiotherapist and science lecturer, outlines three additional physical benefits based on different types of chores:
For improved joint flexibility: Cleaning windows and dusting high shelves
Reaching up to clean high shelves, retrieve objects, or wash windows increases the range of motion in shoulder joints, improving flexibility. Standing on tiptoes to reach higher places also strengthens calf muscles.
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Tip: When performing these actions, stand in a lunge position and keep a slight distance from the shelf or window. Standing too close may arch your back, causing discomfort in the lower back.
For strengthening thigh and knee muscles: Organizing lower drawers
Bending your knees to load or unload the dishwasher or organize lower drawers helps strengthen the thigh and knee muscles. This is also a great opportunity to incorporate squats into your routine.
Tip: For those with limited mobility or discomfort when bending, use a small stool to sit on and focus on engaging leg muscles when standing up.
For better balance: Mopping the floor
When mopping or sweeping, you stabilize yourself, enhancing balance functions.
Tip: Use a long-handled mop or broom to maintain a stable posture and avoid straining. Wear non-slip shoes with grooved soles, and avoid using excessive soap and water to prevent slipping.
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