Shape Up with Spring Cleaning

04/04/08 Living Well

The days are getting longer and warmer. It is time to tidy up the house and the yard. Spring chores offer great opportunities to be active. The American Heart Association recommends 30 minutes of moderately intense activity at least five days per week. Choose one or two chores each day and reap the benefits over a longer period, rather than having one exhausting day.

Choose wisely. Some chores require less intense activity, while others are very intense. By varying the time you perform the chore you can receive the same benefit. For example, washing your car (a low intensity activity) for 45 to 60 minutes will have the same benefit as mowing your lawn (a moderately intense activity) for 30 minutes or raking (a high intensity activity) for 15 minutes. If your fitness level is low, be careful when doing high intensity chores. Take breaks and pay attention to your body. If you are short of breath, slow down. If you have chest pains, stop!

Choose from the chores below to fit some spring activity into your life:

Low intensity: 45 to 60 minutes

• Dust. (Don’t forget the tops of light fixtures and picture frames. Get a good stretch reaching the top shelves. Take the time to move and dust all the knickknacks.)
• Wash and wax the car. (Don’t forget to switch arms!)
• Change bedding.
• Clean the bathroom.
• Iron. (Pull out all the items waiting in the closet, put on some music, and dance around a bit.)
• Wash the dishes. (By hand, of course. Pull out the good dishes you rarely use and wipe them down too.)

Moderate intensity: 30 minutes

• Sweep (Pick up the rugs and move the furniture too.)
• Mow (Riding mowers don’t count!)
• Scrub floors (With a mop or on hands and knees, this is a great workout)
• Weed & clear away old growth
• Wash windows
• Sweep driveway and steps

High Intensity: 15 to 20 minutes

• Vacuum. (Dance with your vacuum cleaner, walking back and forth, rather than just using your arm and shoulder.)
• Rake.
• Carry laundry or clothes up and down stairs.
• Haul and distribute mulch.

Enjoy a tidy home and yard, and a more healthy you!

For more Healthy Lifestyle Tips for Busy People visit Eliz’s blog at www.EmbraceYourHeart.com.

Eliz Greene survived a heart attack at age thirty-five while seven-months pregnant with twins. She is a heart health educator, freelance writer, and speaker on a mission to help busy people lead healthier lives.