Recently, a very large number of different diets have emerged. But despite all their differences, most are inclined to believe that it is necessary to count the calories that we get from food and that we spend.
Cleaning floors with a comfortable mop
Today we would like to tell you how many calories are burned during cleaning and in particular during washing the floor. Perhaps this data will help you plan your daily routine as part of a diet.
Cleaning is a leader in burning calories at home
By properly distributing the load, you can successfully lose extra pounds, strengthen the muscles of your legs, arms, back and abdomen, and as a bonus, get a clean apartment.
- Washing floors replaces a whole range of exercises: squats, bends, cardio. It is best to wash the floor by hand, bending over, spreading your legs wide, moving your shoulder girdle left and right. The process uses the muscles of the back, abs, arms, trains the back of the thigh, muscles of the legs and buttocks.
If you do decide to use a mop, pull in your stomach and tighten your abdominal muscles. The amplitude of hand movements should be maximum.On average, 245 kcal per hour is spent on wet cleaning. Compare: 30 minutes of step aerobics eliminates 200 kcal.
Trying to wash the floor in hard-to-reach places, moving furniture to do this (to the best of your ability, of course), in 30 minutes you can additionally spend 150-200 kcal.
- Washing windows with proper intensity of movement will help burn from 250 to 450 kcal. Active rotational movements of the arms involve the biceps and triceps. Cardio exercise strengthens the cardiovascular system.
- A vacuum cleaner is an effective home exercise machine, provided that you do not just sluggishly move the brush across the floor, but vigorously bend, squat and move your arms. While pulling the brush, squeeze your shoulder blades: this will help work your back muscles. Vacuuming burns about 120 kcal in half an hour.
- Wiping off dust most often takes 15-20 minutes, which allows you to spend 20-25 kcal. Alternate between dusting surfaces near the floor and cleaning the top shelves, reaching to the far corners, this way you will get a good workout and work on stretching your back and spine.
- Cleaning mirrors, tiles and bathroom fixtures will save you 260 kcal in an hour. To strengthen the work of your hands, increase the pressure on the surface and the range of movements.
- Washing dishes puts stress on your back. After holidays or a visit from guests, this type of activity is of maximum benefit. After washing a mountain of dishes for an hour, reassure yourself that you can spend more than 200 kcal at a time.
We suggest you read: How to remove cat smell from an apartment
General cleaning after a move or renovation is more effective. In terms of the amount of energy expended, it is comparable to a moderate-intensity aerobics class or a three-kilometer walk.
Calorie consumption table
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Do you want to lose weight faster? Then choose energy-intensive activities during the day, and you will be pleased with the results within a week!
Table of calorie consumption during normal activities
| Kind of activity | Number of kcal/hour* |
| Car driving | 101,0 |
| Digging up beds | 320,0 |
| Taking out the trash | 141,0 |
| Dusting | 80,0 |
| Ironing clothes while sitting | 125,0 |
| Ironing clothes while standing | 220,0 |
| Classroom activities, lessons | 80,0 |
| Playing board games | 50,0 |
| Playing guitar while sitting | 101,0 |
| Playing guitar while standing | 202,0 |
| Piano playing | 151,0 |
| Playing with children, active | 375,0 |
| Playing with children while sitting | 141,0 |
| Feeding and dressing the baby | 141,0 |
| Bathing a child | 188,0 |
| Window cleaning | 280,0 |
| Mopping floors | 244,0 |
| Typing on a computer | 140,0 |
| Writing letters | 80,0 |
| Dressing, showering | 93,0 |
| Singing | 128,0 |
| Whitewashing trees at the dacha | 135,0 |
| Daily housework | 203,0 |
| Peace without sleep | 71,5–97,5 |
| Buying groceries | 240,0 |
| Flying an airplane | 92,0 |
| Tree planting | 384,0 |
| Cooking | 171,0 |
| Cooking food | 75,0 |
| Eating while sitting | 47,0 |
| Taking a bath | 47,0 |
| Walking with a stroller | 151,0 |
| Walking the dog | 200,0 |
| Weeding | 230,0 |
| Watching TV | 50,0 |
| Office work | 101,0 |
| Talking on the phone | 50,0 |
| Wood chopping | 508,0 |
| Manual snow removal | 412,0 |
| Fishing | 127,0 |
| Loosening the lawn | 300,0 |
| Fruit picking at the dacha | 320,0 |
| Creation of snow figures, snowmen | 710,0 |
| Dream | 59,0 |
| Standing in line | 84,0 |
| Lawn mowing | 200,0 |
| Cleaning the garage | 403,0 |
| Hair Styling | 141,0 |
| Morning exercises | 195,0 |
| Studying in the classroom | 112,5 |
| Walking (4.2 km/h) | 174,2 |
| Walking (5.8 km/h) | 174,2 |
| Cleaning carpets with a vacuum cleaner | 205,0 |
| Plumbing cleaning | 275,0 |
| Cleaning glass and mirrors | 265,0 |
| Reading while sitting | 78,0 |
| Sewing | 119,0 |
*Calculations are based on a person weighing 65 kg.
Calorie consumption when walking
Let's look at the table of energy consumption when walking depending on body weight and speed of movement:
Speed, km/h Body weight, kg and energy consumption, kcal/min
| 50-55 kg | 60-65 kg | 70-75 kg | 80-85 kg | 90-95 kg | 100 kg | |
| 2 | 1,3 | 2,2 | 2,6 | 2,8 | 3,0 | 4,0 |
| 3 | 2,0 | 2,7 | 3,2 | 3,5 | 3,8 | 4,5 |
| 4 | 3,0 | 3,3 | 3,8 | 4,2 | 4,5 | 5,0 |
| 5 | 4,0 | 4,7 | 4,8 | 5,3 | 5,7 | 6,7 |
| 6 | 4,5 | 5,2 | 5,6 | 6,4 | 7,0 | 7,7 |
Calorie consumption during sports and its food equivalents
Type of sportNumber of kcal/hour*What can you eat “for this price”What is the benefit of exercise
| Badminton | 350 | 1.3 pork chops or 2 hot dogs or 3.5 bananas | An excellent exercise for the heart and lungs, it helps develop flexibility and endurance. It has a good effect on strengthening the muscles of the back and shoulders. Improves posture. |
| Ballet | 400 | 87 g biscuit | Develops overall body flexibility and mobility. |
| Jogging | 600 | 7 medium pieces of boiled sausage | Improves heart function, lung function and blood circulation. |
| Cycling | 660 | 97 g walnuts | Strengthens legs and heart. The bent posture of a cyclist can cause shallow breathing. It is better to ride a bike with high handlebars, this helps maintain correct posture. |
| Windsurfing | 500 | 95 g chocolate chip cookies | Good physical fitness, balance and swimming ability are required. Develops dexterity and muscle strength. |
| Water skiing | 480 | 100 g cervelat sausage | Good physical fitness, balance and swimming ability are required. Develops dexterity and muscle strength. You must have strong back muscles. |
| Volleyball | 350 | Scrambled eggs from 3.3 eggs | Promotes the development of strength and mobility of joints, strengthens the heart and lungs, and has a beneficial effect on posture. |
| Gymnastics | 440 | 100 g market sour cream | Develops flexibility and coordination. |
| Golf | 250 | 100 g fried chicken leg | Maintains waistline. |
| Rowing | 840 | 140 g fried pork ribs | Strengthens the heart and lungs, body muscles. |
| Kayaking and canoeing | 230 | 95 g roast duck | Strengthens the muscles of the upper body. |
| Skating | 400 | 100 g beef brisket | Improves posture and blood circulation. |
| Roller skating | 350 | 96 g ham | Improves posture and blood circulation. |
| Skittles (bowling) | 270 | 1.8 pcs. sausages | Strengthens the serving hand. |
| Horseback Riding | 350 | 111 g liver pate | Only jumping and long fast driving have an active effect. |
| skiing | 600 | 107 g salami sausage | Improves heart function, lung function and blood circulation. A good vestibular apparatus is required; it develops joint mobility. |
| Sailing | 400 | 100 g homemade sausage | An excellent exercise for the heart and lungs, it helps develop flexibility and endurance. Strengthens the muscles of the arms and thighs. Swimming ability and certain physical fitness are required. |
| Swimming | 350 | 100 g fried donuts | Develops general mobility, strength, and endurance. Strengthens the heart and lungs. |
| Jumping rope | 800 | 116 g walnuts or pistachios | Makes calves and thighs slimmer. |
| Archery | less than 200 | 100 g sausages or 1 pack of ice cream | Develops arms, shoulders, chest. |
| Ballroom dancing | 400 | 200 g fried potatoes | Develop overall body flexibility, mobility, make calves and thighs slimmer |
| Folk dances | 450 | 2 cream puffs | They develop overall body flexibility, mobility, and make calves and thighs slimmer. |
| Modern dancing | 600 | 100 g sunflower seeds | They develop overall body flexibility, mobility, and make calves and thighs slimmer. |
| Big tennis | 440 | 83 g milk chocolate or 89 g dark chocolate | Helps strengthen abdominal muscles. |
| Table tennis | 360 | 100 g hot chocolate | Improves coordination, good exercise for the feet. |
| Fencing | 300 | 113 g omelette with cheese | Develops overall body flexibility. |
| Tap dance (step) | 400 | 120 g rice | Develops overall body flexibility, mobility, makes calves and thighs slimmer. |
*Calorie expenditure varies depending on how vigorously the exercise is performed.
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Source: https://www.pravilnoe-pokhudenie.ru/pohudenie/tablica-rashoda-kalorii.shtml
How to burn 1000 calories
1. Cleaning the bathtub.
Cleaning your bathtub or shower for just 15 minutes will burn 90 calories. You can burn even more calories by thoroughly cleaning all soap scum stains.
2. A little rearrangement.
Do you want the room to change a little? We all want to freshen up our home sooner or later. Try moving tables, chairs, armchairs and/or other furniture that is not too heavy for you. Just 25 minutes of this activity is enough to burn more than 100 calories. You can burn more if, for example, you order new furniture and help lift it up the stairs.
3. It's time to wash the dishes.
Washing dishes by hand can take 20-30 minutes, especially if you need to wash greasy pans and pots. During this time you can burn about 80 calories. Turn on music or TV to make it more fun, and perhaps washing dishes will seem less tedious to you.
5. Bon appetit.
Cooking lunch or dinner within an hour can burn 150 calories. And if you consider that after cooking there is a mountain of dirty dishes left, you will end up with serious physical exercise.
6. Crystal clear.
How long has it been since you washed your windows? Just 1 hour of washing windows, glass and mirrors in the house will be equivalent to an exercise that burns 230 calories.
How many calories does it cost to wash windows?
- 1 Basic data
- 2 Cleaning and kcal consumption
Recently, many diets are based on calculating calories burned and received. Oddly enough, cleaning the apartment is one of the activities that allows you to spend a large amount of energy, physical and emotional strength, and therefore lose weight.
Housework takes up a lot of energy
Let's look at the simplest household tasks, for example, washing windows or washing dishes from the point of view of a nutritionist, how much such work helps to burn calories.
Basic data
It is impossible to accurately calculate calorie consumption, since this indicator depends on many factors: a person’s age, his weight, height, body condition, general tone. But some rounded figures are known. In addition, the daily intake of calories from food is very important, where exactly the calories consumed are spent.
The energy that a person produces is what these notorious calories are spent on, and we need energy for life. A certain amount of energy is spent on each breath, on the growth of each hair, on the blood flowing in the body and the beating of the heart, everything requires energy.
Indicative data for various activities
Calorie consumption to one degree or another occurs when we walk, sleep, sit still, work, train; this is a constant, endless process. However, we have the power to increase this figure by doing more labor-intensive and time-consuming tasks, such as cleaning.
Many experts compare cleaning to long-term physical training or cross-country running. Let's clarify how much energy is spent on carrying out certain cleaning operations.
Cleaning and kcal consumption
It is obvious that more energy is spent on any active actions than on rest. Scientists have long been studying the issues of burning calories and studying the processes in which consumption is maximum. There are many such actions in cleaning work.
To put your wardrobe in order, you will need about 200 kcal per hour, while shopping will take 150 kcal per hour. Quite an interesting comparison.
It's funny that sorting old things is much more tedious and boring than buying new ones, and more energy is wasted, and in this process we make room for new items. Therefore, charge yourself with positive emotions, tune in and sort out your wardrobe to the rhythms of your favorite music, and we’ll go shopping later.
Sorting old things in the closet
Standard activities such as ironing, folding and storing washed clothes in closets take approximately 150 kcal per hour. It is noteworthy that during the ironing process a large number of body muscles work, since the work is performed while standing. An expenditure of 150 kcal per hour should encourage you to do such work, especially since we have to iron regularly.
Approximately the same calorie consumption, about 150 kcal per hour, is observed when washing dishes, cleaning the stove and sink. However, the duration of these activities is short, but washing windows is a much longer and more complex process.
When washing windows, calories are spent exactly twice as much as 300 kcal per hour, this is explained by the fact that all muscle groups are involved in this cleaning process. It is especially difficult for a housewife to carry a heavy basin or bucket of water from the bathroom to the window. It’s a pity that window cleaning is a seasonal activity that we don’t do very often.
Difficult work of cleaning glass in windows
Active dusting takes away up to 200 kcal per hour, and such work can be an excellent workout for the whole body.
Try to find dust throughout the apartment, in the most hidden places, and neutralize it. Washing floors is not much different in terms of energy consumption, the bar is still the same.
But working with a vacuum cleaner is estimated by the body at 250 kcal per hour, which is almost comparable to washing windows.
Even such a simple and easy process as changing bed linen will help you get rid of extra pounds. Although this is a fairly quick activity, if you stretch it out over an hour, you can spend 150 kcal.
Watering flowers helps to dispose of 100-120 kcal per hour, while taking out garbage is estimated at 150 kcal per hour. Oddly enough, in this situation the people who win are the ones whose trash cans are located on the street, and not in the entrance.
Your body spends a little more than about 250 kcal per hour during persistent cleaning in difficult rooms, such as a bathroom or toilet.
An additional factor for increasing energy consumption is the small size of the room, lack of ventilation and, as a consequence, increased humidity and temperature.
Cleaning in such conditions is quite difficult, and the body knows this, so it spends more energy.
As you probably already understood, any vigorous human activity entails a loss of calories. However, environmental conditions are also important factors. The more comfortable a person is, the less energy he spends on overcoming obstacles.
Cleaning the bathroom with a steam generator
Walking for groceries is not estimated as much, about 100 kcal per hour, since this activity is not so intense. But if you walk along a cold street, your body will spend a considerable amount of energy heating the body. Consider that while walking to the store, another 100 kcal per hour will surely be spent.
If you look at the total energy expenditure when cleaning your home, it becomes obvious that it is much more effective than any workout. However, we do not carry out general cleaning so often, so energy costs during rest are compensated.
Here is such simple mathematics that allows us to conclude that cleaning is not only useful for cleanliness in the house, but also doubly beneficial for human health. Clean up and burn off calories while you work.
Source: https://ubirai.ru/wash/skolko-kalorij-rasxoduetsya-pri-myte-okon.html
Washing and ironing work together
https://www.youtube.com/watch?v=ytdevru
A washing machine is now found in almost every home; it makes life much easier and saves time. But there are things that have to be washed by hand the old fashioned way. This is great for burning calories. When washing clothes by hand, you can lose up to 120 kcal per hour. Hand washing curtains and blankets takes up to 220 kcal per hour, which replaces 30 minutes of work in the gym.
We invite you to read: Simple and interesting ways to store tights in the closet
Hanging your laundry after washing allows you to additionally get rid of 25 kcal in ten minutes.
Clean linen requires ironing. If you iron while standing, you can get rid of 157 kcal in an hour. When performing the same work while sitting, the figure decreases to 100 kcal. Add folding laundry after ironing, that's another 120 kcal per hour.
As a result of all manipulations, you have a result equivalent to a full-fledged water aerobics workout.
Scribes
This information may be impressive for students and office workers who have to write a lot with a ballpoint pen. According to a study, thirty minutes of writing can burn 15 calories! Based on this calculation, you can burn 75 calories by copying notes for 2.5 hours. That's the same amount you lose by working out in the gym for fifteen minutes! So the next time you don't feel like recording your professor's lecture, do it with your dream body in mind.
Going to the store is an element of strength training
When shopping in large supermarkets, where you have to walk for a long time from shelf to shelf with a loaded cart, you can burn from 200 to 260 kcal per hour.
The more you buy, the more calories you will burn. It is important to calculate your strength: you will still need to transport your purchases home! For best results, try to load the heaviest items into the cart or basket first: you will get additional stress on your arms, legs and back muscles.
If you need to buy a lot of products at once, go to the store 2-3 times. The effect of cardio training with weights is guaranteed. Walk home to and from the store at an above-average pace.
Computer work
Whether you're working on your laptop or desktop in the office or at home, you can burn up to 42 calories by working for just thirty minutes. Although it would be good to take breaks and exercise. However, when working on a computer, know that you are burning calories even while sitting still and concentrating on your work! In three hours of continuous work, you can burn the same number of calories as in thirty-five minutes at the gym.
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Washing and ironing work together
If you have a garden, you are a happy person! In an hour of gardening you can easily burn up to 330 calories, shape your figure and lose excess weight. Weeding, planting, working with a shovel, hoe or rake, harvesting, watering: loads for every taste await you.
https://www.youtube.com/watch?v=ytadvertiseru
Housework cannot completely replace sports. But any housework requires a significant amount of effort and calories, and since there is no end in sight, good housewives have the additional opportunity to always look slim and fit.
seat
This is again great news for those who like (or are forced by duty) to sit all day. Whether you sit and read, work, write, watch TV, or text, you can burn up to 31 calories just by sitting for thirty minutes. Remember this the next time you're sitting around feeling guilty about skipping a gym session. Don't beat yourself up because sitting for three hours is the same as twenty minutes at the gym. So just relax and sit back!
Dream
This information will make many people happy who like to sleep longer. Sleeping for thirty minutes can burn 55 calories. So your nightly quota of eight hours of sleep will burn the same amount of calories as 45 minutes at the gym. Your body works even when you sleep. So the next time you feel too lazy to go to the gym, just take a nap for an hour!
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Taking a shower
After a busy day at the office or college, you may not want to go to the gym for a workout. You just want to take a shower and relax in a cozy chair in front of the TV or with a book in your hands. This isn't a problem because you burn 124 calories by showering for thirty minutes, that's a twelve minute workout. Even a quick shower for fifteen minutes can burn 62 calories (six minutes on the machines).
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Education
This is another plus for those who study. Most students like to put aside their lecture notes and finish studying during the sessions right before tests and exams. You will be surprised to know that 1.5 hours of training can burn as many calories as you would burn in fifteen minutes at the gym. Yes, you burn 54 calories in just thirty minutes of training! Make sure you eat well before embarking on a long study session because you will be burning a lot of calories.
By the way
Pear or apple? In the world, only 38% of people have normal weight, the remaining 62%, alas, cannot boast of this. Women often gain weight in a pear-shaped manner, gaining excess fat in the hips, while men gain weight in an apple-shaped manner, growing a solid abdomen. If we talk about health, then it’s better to be a “pear”. Fat accumulated in the abdomen can disrupt the normal functioning of the thoracic and abdominal organs and, as a result, metabolic processes. Excess weight is often the cause of sexual dysfunction.
