Libby Norris - Now that the snow is melting and thoughts are turning towards spring cleaning -- inside and out -- why not be ultra-efficient and start your spring fitness tune up at the same time!
- In the winter, 64% of Canadians were inactive as compared with 49% in the summer
- Total avg. daily energy expenditure was 31% higher in summer than winter
- Leisure-time physical activity was 86% more likely in summer than winter
Source: Seasonal variation in leisure-time physical activity among Canadians, Can J Public Health 2007)
Spring Cleaning for Spring Training:
- Spring is an inspiring time to get back outside, but unfortunately, spring also brings with it some additional chores
- So where you may feel like embarking on your new fitness program, there are numerous chores that can end up taking priority - both inside and out
- Don't despair - you can do both!
- There are some great ways you can burn calories while you do your spring cleaning
Calories />
|
Activity
|
140 lbs.
|
170 lbs.
|
|
Gardening, moderate
|
126
|
153
|
|
Housework
|
126
|
153
|
|
Ironing
|
70
|
85
|
|
Mopping
|
119
|
144
|
|
Mowing
|
189
|
230
|
|
Raking
|
105
|
128
|
|
Scrubbing the floor
|
196
|
238
|
|
Shopping for groceries
|
84
|
102
|
|
Trimming hedges
|
147
|
178
|
|
Vacuuming
|
105
|
128
|
|
Washing the car
|
105
|
128
|
|
Waxing the car
|
140
|
170
|
|
Weeding
|
140
|
170
|
|
Window cleaning
|
105
|
128
|
Some additional fun, spring activities you may want to try AFTER your work is done!
|
Activity
|
140 lbs.
|
170 lbs.
|
|
Backpacking with 10 lb. load
|
252
|
306
|
|
Basketball (leisurely, non game)
|
182
|
221
|
|
Bicycling, 10 mph (6 minutes/mile)
|
175
|
213
|
|
Golfing (walking, w/o cart)
|
140
|
170
|
|
Golfing (with a cart)
|
98
|
119
|
|
Jogging, 5 mph (12 minutes/mile)
|
259
|
315
|
|
In-line skating (moderate pace)
|
268
|
330
|
|
Playing in the park
|
160
|
200
|
|
Skipping rope
|
399
|
484
|
|
Tennis (doubles)
|
154
|
187
|
|
Walking, 2 mph (30 minutes/mile)
|
84
|
102
|
|
Walking, 4 mph (15 minutes/mile)
|
140
|
170
|
|
Weight training (40 sec. between sets)
|
357
|
433
|
|
Weight training (60 sec. between sets)
|
266
|
323
|
|
Weight training (90 sec. between sets)
|
175
|
213
|
|
Window cleaning
|
105
|
128
|
Final Spring Cleaning Fitness Tips
- Dress the part
- Shake off the shabby sweats and suit up with some more fitness type clothing
- The microfibre and fleece offer great layering for mixed weather AND if makes you feel more like you're heading for a workout
- Add some elbow grease
- No different from a fitness class, you get out of it what you put in to it
- If you leisurely stride through your step class, not much will happen on the results front!
- If you're out raking leaves or cleaning windows, it may not be your favourite, so what better option that to get something positive out of the process...do it with vim and vigor!
- Track your activity
- This is where you can really blend your daily life with fitness to equal a healthy active lifestyle, which is the ideal balance!
- You can then start adding in some fun spring outdoor activities - for example, some walks on days you've been stuck standing still washing windows; some yoga on days out in the garden to stretching out those muscles you haven't used in a while!
- You start building your activity and avoiding some of the aches and pains that spring chores can bring.
